Cure Anxiety and Panic attacks

  • linhlinh06

    khoảng 2 10 năm trước
  • HEART SYMPTOMS
    racing or rapid heart beat (flight and flight response)
    heart palpitations (flight and flight response)
    'missed' heart beats (flight and flight response)
    pounding heart (flight and flight response)
    BREATHING SYMPTOMS
    breathing difficulties (can be a result of swallowing air, chest pain through tension or hyperventilation)
    choking sensation (tension)
    hyperventilation (flight and flight response)
    feel as if can't take another breath (can be a

  • linhlinh06

    khoảng 2 10 năm trước
  • result of swallowing air, chest pain through tension or hyperventilation)
    tightening of the throat (tension)
    PAIN SYMPTOMS
    chest pain (tension)
    headaches (tension)
    neck aches (tension)
    lower back pain (tension)
    sciatica (tension)
    muscle pain (tension)
    aching jaw (tension)
    clenching fists (tension)
    chronic temporary pain (tension)
    STOMACH / ABDOMINAL SYMPTOMS
    nausea (flight and flight response or caused by not eating)
    loss of appetite (effects of anxiety disorder)
    churning stomach (flight and flight response)
    burning stomach (flight and flight response or caused by not eating)
    indigestion (flight and flight response)
    abdominal pain (tension or caused by not eating)

  • linhlinh06

    khoảng 2 10 năm trước
  • digestive problems (flight and flight response or caused by not eating)
    ASSOCIATED ANXIETY SYMPTOMS
    hot and cold flashes (flight and flight response)
    flushing face (flight and flight response)
    shaking/ trembling (flight and flight response)
    excessive perspiration (flight and flight response)
    sweating hands (flight and flight response)
    dizziness (either Fight and flight, hyperventilation or dissociation)
    giddiness (either Fight and flight, hyperventilation or dissociation)
    feeling lightheaded or faint (either Fight and flight, hyperventilation or dissociation or caused by not eating)
    pins and needles (flight and flight response)
    diarrhoea (flight and flight response)
    loss of bladder control (flight and flight response)
    grinding teeth (tension)
    sleeping difficulties (can be a result of overactive thinking, worry, nocturnal panic attacks or taking sleeping medication (wake after a

  • linhlinh06

    khoảng 2 10 năm trước
  • few hours and then can't get back to sleep)
    night sweats (flight and flight response)
    lack of concentration (effects of anxiety disorder)
    extreme exhaustion (effects of anxiety disorder)
    loss of feelings (effects of anxiety disorder)
    localised pressure (flight and flight response)
    loss of libido (effects of anxiety disorder)
    appetite swings (effects of anxiety disorder)
    numbness of hands or feet
    unexplainable rashes
    DISSOCIATIVE SYMPTOMS (for more information go to Dissociation page) such as feeling
    detached from the body (dissociative symptoms)
    feeling as if you and/or surroundings are not real (dissociative symptoms)
    as if looking through a white or grey mist (dissociative symptoms)
    sensitivity to light and sound (dissociative symptoms)
    tunnel vision (dissociative symptoms)
    stationary objects appearing to move (dissociative symptoms

  • linhlinh06

    khoảng 2 10 năm trước
  • sensations of falling into a void (dissociative symptoms)
    temporary paralysis (dissociative symptoms)
    MAJOR FEARS
    Having a heart attack and/or
    Going to die
    Brain tumour
    Going insane
    Lose control in some way
    EMOTIONAL SYMPTOMS
    episodes of anger and "rage" and frustration (effects of anxiety disorder)
    deep sadness (effects of anxiety disorder)
    depression and major depression (effects of anxiety disorder)
    increased feelings of worry (effects of anxiety disorder)
    increased feelings of guilt (effects of anxiety disorder)
    feelings of emptiness (effects of anxiety disorder)
    feelings of loneliness (effects of anxiety disorder)
    feeling detached from "normal" emotional stat

  • linhlinh06

    khoảng 2 10 năm trước
  • Cognitive-Behavioural Therapy
    We need to approach anxiety/depression from every angle that we have available to us. Therefore, we focus on three main areas:
    1. COGNITIVE
    (thinking processes)
    Here we are learning new methods to change our old thinking patterns and habits.
    We have dozens of specific techniques that we can use - and you only need to find one or two methods that work well for you. We usually start CBT (cognitive-behavioural therapy) here.
    Some effective techniques are:
    slow-talk (calm talk)
    thought stoppage
    rational self-statements
    moving our self-statements up
    Later, it's important we address:

  • linhlinh06

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  • perfectionism
    anger
    the "acceptance" paradox
    our view of the world.
    2. BEHAVIOURAL
    (what we do)
    The behavioural aspect of therapy is the part where we actually put everything into place in everyday, real-life situations where we are bothered by anxiety and depression.
    This area is always handled LAST, because we need a strong foundation of cognitive and emotional skills/strategies so that we can begin living and acting differently.
    This stage is essential for people with some of the anxiety problems and serves as a powerful adjunct to individual treatment for others.
    3. EMOTIONAL
    (emotional brain strategies)
    It is important to have some type of calming

  • linhlinh06

    khoảng 2 10 năm trước
  • strategy that is accessible. In this area, calmness and peace are the goals.
    In addition, the more your brain is quiet and relaxed, the easier therapeutic information can be processed. This is simply another way to let the therapy reach your brain and gently sink in.
    Some techniques that people choose in this area:
    "peace zone" tapes
    "determined" slow/calm talk
    imaging
    progressive muscle relaxation
     
    How and When To Practice
    1. It is important that you become familiar with the strategies you're learning before you start to use them in real-life situations. Therefore, when a strategy or method is being learned and is new to you, it's always best to practice it when you're feeling relatively OK, and when you're alone.
    2. The therapy you're learning doesn't need to be beat into the ground. Take a determined, but gentle,

  • linhlinh06

    khoảng 2 10 năm trước
  • approach to it. Thirty minutes a day (this can be split up if necessary) is usually adequate. But keeping this thirty minute a day "practice time" on a consistent basis is essential to changing your thoughts, perceptions, and feelings.
    3. Reading over your papers and notes every day is an excellent way to keep on reminding your brain what you're doing. This allows the therapy to sink in to your brain a little more deeply each time.
    4. You may want to try wrapping up your other handouts in slow-talk. Not only does this kill two birds with one stone, it has the tendency to strengthen the new methods and strategies you are learning, and allows them to gradually take over and become automatic.
    5. Cognitive-behavioural therapy has been demonstrated to be the therapy that works best for the anxiety disorders. CBT is not difficult to do, nor is it intellectually challenging, but it does take persistence. The mind cannot change in just a few weeks' time. We are looking for a permanent change and this will not occur unless we are persistent, consistent, and do not give up.
    6. The most essential aspect to this therapy is

  • linhlinh06

    khoảng 2 10 năm trước
  • that if we want a permanent brain change, we have to PRACTICE and be PERSISTENT in that practice. No one learns new habits, material, or thought-patterns overnight. This is a process that takes time for everyone.
    7. Contrary to popular belief, medication does not permanently change "brain chemistry". It may help temporarily and can be a positive thing if people realize that the drug is not "curing" them. The only way to permanently change neural pathways in the brain is by reconditioning your brain to think, believe, and act differently.

  • linhlinh06

    khoảng 2 10 năm trước
  • Slowing Down Deliberately
    SLOW TALK ("CALM" TALK)
    Strategy: Slow talk is nothing more than slowing your speech down very slightly. You are slowing down enough that you notice the change in your speaking rhythm. The change is so slight, however, that other people will not notice you have slowed down. Slow talk is nothing more than slowing your speech down very slightly. You are slowing down enough that you notice the change in your speaking rhythm. The change is so slight, however, that other
    people will not notice you have slowed down.
    It is important to be as calm as possible while you are in the process of learning new ways of thinking and new strategies of acting. Remember that it takes 45-55 days of repetition before your brain starts to automatically use these strategies.
    And notice that the only way your brain is going to be able to use these anti-anxiety strategies is if you are consistent and persistent and drop down these techniques into your brain over and over again... for the entire course of therapy.
    The first benefit you may discover from using this technique is that it will be easier to remain calm and at peace while you do your therapy. The more you can slow talk the therapy into your brain, the easier and deeper it will get in.
    As you become more familiar with the strategy and feel like you can use it in public, you will find it has great practical value in slowing you down so that you can begin to control your anxiety level. If you stay in slow talk mode, there is not much chance you can speed up, get the adrenalin pumping, and then become socially anxious. So, slow talk

  • linhlinh06

    khoảng 2 10 năm trước
  • can prevent us from getting as socially anxious as we used to get.
    Another benefit that people usually notice is that there is a slight relaxation while you're using slow talk.
    Generally, as a deliberate result of slow talk, the muscles loosen up and are less tight, and many people feel a calmness or relaxation in the shoulders and upper back area where we tend to carry around much of our stress.
    The more you have the ability to use slow talk, the more you will feel in control of situations. Slow talk is not something we want to do all the time, but while we are getting better, we want to be able to use this tool as an option to help us lower our social anxiety whenever we need to.
    In public situations - the use of slow talk makes it easier to sound and be less anxious, and helps the words to come out more logically and clearly. High anxiety over real-world situations like this can be controlled by slow talk.
    Now, please don't jump the gun. In your first week of practicing this technique, do not move this

  • linhlinh06

    khoảng 2 10 năm trước
  • out into real-world settings yet. It is much more important to practice slow talk when you are by yourself. It is important to get it down deeply into your brain. It is important that you feel comfortable in doing it. You need to feel OK with slow talk before you ever try it out in a public situation.
    So, generally, this first week, we ask you to practice slow talk for about ten minutes a day. You can read anything you want, but it generally helps to read something positive or inspirational. It isn't important what you read, the therapy is doing the slow talk. You are practicing the slow talk, not the material you choose to read.
    One of our women worked in a large advertising agency where concepts and ideas were important, and she felt that no one paid her ideas very much attention. Every time she had a good idea, she would excitedly and quickly blurt it out, expecting other people to be excited, too. Instead, they just looked at her like she was weird, and they ignored her.
    When this woman started using slow talk, she brought it to work with her. By this time, she was feeling comfortable with the process, and although

  • linhlinh06

    khoảng 2 10 năm trước
  • some anxiety was involved, when it came her turn to share her new ideas, she switched over into slow talk and calmly and rationally gave her ideas to the assembled group. What happened next surprised her a great deal...
    Once you learn to slow talk, you no longer will feel rushed and anxious, you can move on into your message sure you're staying calm and focused, and present a talk that everyone understands. In public, social situations like this, slow talk can be a very effective and powerful tool in decreasing anxiety and increasing clarity.
    Almost everyone I've worked with has been able to pull a lot out of this technique. But keep in mind it takes practice first - when you're alone. When you do start to use this in public, we want to start out small - talking to one person, such as a friend or relative for example. We do not want to use slow talk in a gut-wrenching anxiety situation until we are ready for it.
    It is important that we do things slowly, on a small scale, feel the success behind it at this point, and then move it up gradually to other situations.
    And remember this is just one technique. We

  • linhlinh06

    khoảng 2 10 năm trước
  • will be continually adding to these methods with each and every handout. Then, each and every technique will have the "synergistic" effect of strengthening the others.
    The more you practice, the more results you will see.
    Automatic Negative Thought Stoppage #1
    The hardest part of this process for some people is in noticing you're having automatic negative thinking, or ANTs, as we call them. Automatic negative thoughts are just there... they appear out of nowhere... and many times we are in the cycle of negative thinking before we are ever consciously aware of it.
    So this week we are going to attempt to catch these ANTs as much as we can.
    The second step is to make a statement to yourself. It is much better if you can make this an out loud, verbal statement, because it is stronger and more powerful when you do that.
    The importance of making this verbal statement is to notify your brain that you do not like these automatic negative thoughts and beliefs - these


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