Posts Tagged ‘Effectively’

Effectively Dealing With Panic Attacks

Learning how to deal with panic attacks is a good thing to know because even with effective medical treatment, there is still a chance that patients could experience the occasional attack. There is also an added benefit to learning how to deal with panic attacks. By effectively dealing with panic attacks, patients might even be able to head off an attack.

Relaxation techniques are one effective way to deal with panic attacks. Use of meditation, muscle relaxation, visualization (guided imagery) and relaxed breathing are all relaxation techniques that can help patients deal with panic attacks.

In order to make the most of relaxation techniques as a way to deal with panic attacks, you should relax both your body and mind. True relaxation is an internal action of peacefulness. Learning true relaxation techniques as a way to deal with panic attacks can help deal with panic attack symptoms like headaches, hyperventilation, and teeth clenching.

To relax begin by blocking out the world and concentrating on your body. Get into a comfortable position and close your eyes. Let your jaw drop and keep your eyelids relaxed and heavy, but not tightly closed.

Use concentration to mentally scan your body and begin the relaxation process that will help you deal with panic attacks. Begin with your toes, work up through your legs, buttocks, torso, arms, hands, fingers, neck and head. As you focus on each individual part, imagine your tension melting away.

Next tighten your relaxed muscles in each section of the body for a count of five or more. Relax those muscles and move to another muscle section. As you do this let the thoughts go through your mind (sometimes it’s very difficult to block them), but don’t focus on them. Tell yourself you’re relaxed and calm and perfectly at piece. Breathe slowly and imagine you’re in one of your favorite places. Do this for five to ten minutes a day.

Other ways to deal with panic attacks include not indulges in what you think could happen. Tell yourself to deal with whatever needs to be dealt with when the time comes. Accept your panic attack. Don’t fight it. Rate it and wait it out using any relaxation techniques that you’re able to do.

You can also deal with panic attacks by using your mind and voice to talk yourself through a panic attack. These are called coping statements. When you use coping statements as a way to deal with a panic attack, speak out loud and use a firm and gentle tone.

Some coping statements that can help you deal with any panic attacks are:

• What’s happening to me might seem overwhelming. But I’ve caught myself in time and refuse to focus on the things that make me feel overwhelmed. In this way my anxiety will shrink and disappear.

• This may be hard now, but it’ll get easier as time goes by.

Above all, the best way to deal with panic attacks is to be practical and patient. Be committed to your recovery, but don’t become a recovery perfectionist.

Why a Lack of Assertiveness is a Primary Cause of Agoraphobia and How to Effectively Overcome it

If you are agoraphobic, by nature you feel timid and weak. You always feel inadequate.

The truth about most phobias is that what we fear is not what we think we fear.

For instance, someone afraid of heights may actually be afraid of his father. Unfortunately, his fear has been transferred to heights.

So how does a lack of assertiveness translate to agoraphobia?

The bible says “Beware of false prophets who come to you as sheep but inside are ravenous wolves” (Matthew 7:15)

Many who are closest to us may claim to love us but only want to dominate and suppress us. Do not please take this for granted. As your reading progresses, you will see why.

Many parents and guardians have been fingered in being responsible for their wards anxiety.

Many parents are insecure and only feel secure when they hold their children down or have a super firm grip on them. This grip leaves the child confused.

The child is continuously deceived that things are well by the guardian but the child deep down senses the opposite!

Let me give an example.

A woman is now 28 years of age and has never had a boyfriend. The mother says that she does not see anything wrong with that. In the past, the mother was super vigilant in discouraging visitors either verbally or through body language.

The mother also never brings up the topic of her daughter starting a relationship- pretends as though it does not exist. Anytime the daughter brings it up, the mother fakes interest or tells her “Gods time is the best” or “At the proper time, a man will show”. She will never encourage the daughter to be proactive!

The girl is anxious- while the mother fiddles while Rome burns. The more anxious the woman is, the more disinterested or clueless the mother behaves.

To worsen matters, the mother focuses on other issues that really speaking can be overlooked or far less pressing and the daughter must play along as though happy.

The daughter is embarrassed and ashamed of what in reality is a very dreadfully situation while the mother forever keeps on fiddling. Imagine how you would react if your house was on your fire and your friend was only interested in you telling him a joke!

The mother is more than happy to leave things as they are.

The mother appears as sweet as a sheep. Do not be deceived -she is a wolf, the nastiest sort.

The daughter is in bondage and utterly confused!

What will the daughter do? She will continue deferring to the mother thinking that the mother loves her although subtle but very strong evidence tells her otherwise. She will also be made to feel guilty if she stands up to her mother.

The mother is possessive and her neediness is the root of panic disorder that the daughter is suffering from.

In order for her not to fall into this trap, she should trust her own judgments and stand by them and be ready to suffer the consequences. She should thrust aside all her mother’s “misgivings” and stand her ground.

She should also be ready to take risk and learn from them. It will make her a much stronger person.

Most importantly, she should see the mother for what she really is for “the truth will set you free!” (John 8:32)

Have you ever watched “Sam Ford and son” or “Stepsoe and Son?” They provide good examples of manipulative parents- fathers in these cases.

I will advise you to do the following things:

1.    What is your most pressing need?
2.    What need do I think is most ignored or I pretend, studiously deceive myself does not exist?
3.    What are the issues stopping me from facing them squarely?
4.    Do these issues make me look down on myself?
5.    Does this problem make me different from others especially my mates and even younger ones?
6.    Is there anyone ready to help me or sincerely ready to assist me?
7.    Will I be easily discouraged from taking action or do I now fully realize it is my responsibility?
8.    If I am told “be kind to yourself (Matthew 16:23. Please read)”, will I listen to the sweet sounding voice or be assertive like Jesus was?

So if you suffer from anxiety, ask yourself the above questions. Be true to yourself.

If being assertive involves you getting your own flat, then do so. To accomplish that if you are not strong willed enough, find a job in a different city and state you have to move out. Do not, I repeat ever cave in to pressure to stay. You are old enough to get your own place like your mates did years ago and their parent or parents were in worse condition than yours! I say go now!

Many who suffer from anxiety were compelled to make themselves independent of their parents and have eventually gone on to lead lives free of anxiety. I believe that will be your case.

Effectively Eliminate Panic Attacks, Anxiety Attacks, Social Anxiety, General Anxiety Disorder, Agoraphobia and other anxiety problems