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Health
Self-HelpMore Help For You|
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| PANIC SUPPORT FOR YOU |
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Start earning money today just for surfing the web! I've already received cheques, so I promise you, this really does work! Click here:    A Panic Attack is one of the worst experiences a person can have. On top of the attack, there is always the nagging uncertainty, "When will this happen to me again?" Some people become so frightened of having additional panic attacks, especially in public, that they withdraw to their "safe zones", usually their homes, and rarely leave them. This condition is known as "agoraphobia". The person with agoraphobia does not enjoy having their life so restricted; it is a depressing and miserable existence. It is the fear of having further panic attacks that keep them bound close to home. Common Symptoms of panic include: a racing or pounding heartbeat, dizziness and lightheadedness, feeling that "I can't catch my breath", chest pains or a "heaviness" in the chest, flushes or chills, tingling in the hands, feet, legs, arms or jumpiness, trembling, twitching muscles, sweaty palms, flushed face, terror, fear of losing control, fear of a stroke that will lead to disability, fear of dying, fear of going crazy. A panic attack typically last several long minutes and is one of the most distressing conditions a person can experience. In some cases, panic attacks have been known to last for longer periods of time or to recur very quickly over and over again. The aftermath of a panic attack is very painful. Feelings of depression and helplessness are usually experienced. The greatest fear is that the panic attack will come back again and again, making life too miserable to bear. Sadly, many people do not seek help for panic attacks, agoraphobia, and anxiety-related difficulties. This is especially tragic because panic and anxiety are treatable conditions that respond well to relatively short-term therapy. The National Institutes of Mental Health is currently conducting a nationwide campaign to educate the general public and health care practioners that panic and the other anxiety disorders are some of the most successfully treated psychological problems. Clinical research provides us with a solid blueprint of methods that can help us to overcome anxiety, panic and agoraphobia. Today, panic attacks and agoraphobia can be treated successfully in the vast majority of cases. In fact, it is estimated that the appropriate therapy from a knowledgeable therapist helps close to 90% of panic sufferers. That's great news!  COPING THOUGHTS FOR ANXIETY Purpose: To put a stop to the thoughts that lead to anxiety and to replace those thoughts with realistic, rational thoughts. Then, when these self-statements are practiced and learned, your brain takes over automatically. This is a form of conditioning, meaning that your brain chemistry (neurotransmission) actually changes as a result of your new thinking habits. First, use thought stoppage. Be gentle but firm about it. "STOP! These thoughts are not good for me. They are not healthy or helpful thoughts, and I have decided to move in a better direction and learn to think differently." (You are reminding and reinforcing your brain each and every time you make this rational and realistic statement.) Then, pick two or three statements from the list below that seem to help you, and repeat them to yourself OUT LOUD each day. (You don’t have to believe them fully yet – that will happen later). WHEN ANXIETY IS NEAR, USE THESE GENERAL STATEMENTS: 1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right. 2. Anxiety is not dangerous -- it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do. 3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine. 4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me. 5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________. 6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy. 7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better." STATEMENTS TO USE WHEN PREPARING FOR A STRESSFUL SITUATION: 1. I’ve done this before so I know I can do it again. 2. When this is over, I’ll be glad that I did it. 3. The feeling I have about this trip doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to "walk" forward until I pass right through it. 4. This may seem hard now, but it will become easier and easier over time. 5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, better direction. STATEMENTS TO USE WHEN I FEEL OVERWHELMED: 1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down. 2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink. 3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time. 4. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence. 5. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear. The above statements are effective for all anxiety states, including social phobia, panic/anxiety attacks, agoraphobia, etc. And believe me, they work!! CHANGES YOU CAN MAKE TO YOUR LIFE TO MAKE IT A HAPPIER ONE! The Top 10 Practices That Can Dramatically Change Your Life Do you sometimes feel overwhelmed by the sheer magnitude of what it takes to change your situation or your life? I have ... regularly, but I've discovered that adopting some or all of the ten practices below can make a huge difference. For the record, a practice is defined as a conscious deliberate habit. 1. Be fully present, in the moment. It has been estimated that up to 80% of our thoughts in any given day are about the past or the future rather than the present. Think of it. That's a tremendous dilution of energy. Being fully in the present means that you have no thoughts about past or future. You are fully engaged in what's taking place at this exact moment. 2. Meditate. I know you've heard this before, and you may have tried meditating and concluded that it isn't your cup of tea. Try again. If you've found a mantra disconcerting or you get bogged down in your visualizations, try this: Sit down and get comfortable, pay attention only to your breathing, particularly the exhalation phase. Let each breath take you down to a more relaxed state. Continue for at least twenty minutes for at least one session each day, preferably in the early morning. The effects will increase with time. It may take three to six months to begin noticing really significant changes. 3. Act deliberately. Have you any idea how much of your daily activity is dictated, in whole or in part, by situations, other people, or external demands? The answer, for most of us is, quite a bit. To act deliberately is to operate from a deep level of inner calm, so deep that to those around you, it may appear as though you are slow to react--and you are! Why? Because, instead of reacting on the basis of whatever emotion is being currently triggered by the situation or person, you respond in an appropriate manner. So, how do you begin to act deliberately? By monitoring your every action and reaction on a moment-by-moment basis. Do it for three days in a row and you'll be happily surprised at the difference it makes. 4. Develop a sense of pace. Everything and every being has its own rhythm. You have yours, I have mine, and they are different. The pace I seek is one that allows me to align myself effortlessly with what is going on while still managing to act deliberately. There's a secret to developing a sense of pace: relaxation. Approach everything and everyone in an aikido-like (relaxed) manner and you'll be amazed how different it (and they) feel. 5. Periodically, withdraw and recharge. I've always been attracted by the stories telling how Jesus would withdraw from those around him. Sometimes he would go to the top of a mountain, sometimes to a fishing vessel, and sometimes he just vanished. In order to keep your calm and to be fully present, it's important to withdraw and recharge, regularly. 6. Take steps to eliminate clutter, noise, distractions, and people who drain your energy. Some people live in clutter, thrive on noise, and allow themselves to be drained by demanding friends and acquaintances. If any of this sounds familiar, you can do something about it NOW. Clear off your desk, skip television and radio for a week, and distance yourself from those who use you to meet THEIR needs. And think about this: someone once described a Master as one from whom all the extraneous has been removed. Mastery, in its highest sense, is purity. So, when you eliminate, you purify! 7. Commit to service. Do you gauge your success by how much you are recognized and rewarded by others? Isn't that what profit is all about? Let me suggest a different slant; try ordering your life around this objective: Not my will, but Thine be done. Judge your self and your day not by how much you get, but by how much you GIVE. In time, you'll be amazed at how this difference in orientation changes you. Good things come into your life more effortlessly and life becomes easier. A word of caution here. You don't have to find a great cause or become a professional do-gooder. All you have to do is engage fully in the opportunities that appear on a daily basis. When you do, you'll find that those opportunities increase and you GROW! 8. Stop chasing your mission. Have you discovered your mission in life? If not, are you filled with a consuming desire to know what you are all about? If so, then STOP. Become fully engaged in your present and let your mission find you. It will come, I promise, most likely as a quiet nudge that something just feels...right. 9. Let go of your attachments. Everything to which you are attached prevents you from moving freely. Letting go is an absolute requirement in this life and, ultimately, of this life. But there's a kicker here: it is imperative to reach the point in your thinking where letting go becomes a joyous act rather than a personal sacrifice. 10. Love unconditionally. I saved this one till last, because it is the most difficult. To love unconditionally means just that: to love without any strings attached. It's the toughest kind of love, because it is often most needed in situations that can best be described as unjust or unfair. So, why is it necessary to love unconditionally? I suppose there are many reasons, but one stands out in my mind above all others. It is this: Unconditional (even non-verbal) love HEALS. So, there you have it. If this list hits home, begin practicing unconditional love today by sharing it with your friends, relatives, co-workers, and acquaintances. Even one of these practices, consistently followed, can make a difference in your (their) life. THE TOP 10 WAYS TO BRING DELIGHT INTO YOUR LIFE: Delight is the by-product of enthusiasm and a zest for life. It often comes to us in unexpected ways that touch our hearts and make us smile. We can all live in delight every day by proactively creating delight and then sharing it with others. 1. Practice optimism. Optimism is almost always a catalyst for delight. Optimistic people never stay down for long. For some people, Optimism comes naturally and others have to work at it. Practice seeing the glass as half full rather than half empty. When you catch yourself uttering a half empty phrase, STOP, and deliberately change it to a half full phrase. Read positive literature. Seek out upbeat, optimistic people. Listen to uplifting music on the way to and from work. 2. Start a delight (100 smile) journal. Keep a small notebook in your pocket or handbag. Every time you catch yourself smiling and feeling delight, jot down what caused the feeling. It may be something as simple as a rainbow, sunlight on the water, or an unexpected call from an old friend. It may be as significant as a promotion, a special gift, or winning a contest. Shoot for a minimum of 100 items on your Delight List within the first month. As your journal entries grow, you will find more and more delight coming your way...it was probably there all along, you just didn't take the time to recognize it. 3. Make delight a part of your daily vocabulary. Using the word DELIGHT frequently will raise your delight index. Instead of the standard "good morning"...greet others with "What a DELIGHTFUL day!" Sign personal letters and cards "With Delight." Tell others you are DELIGHTED to see them. Use the "D" word as often as possible. 4. Establish your personal delight dream team. Close your eyes and picture eight or ten people you have always admired and respected and whose experience and wisdom could help you. For example, your Delight Dream Team could be composed of Past Presidents, famous scientists, humanitarians, authors, your parents or grandparents..maybe Thomas Leonard??Members of your team may be living or deceased. Be sure to record their names in your Delight Journal and whenever you have a problem that needs solving or an idea that needs a sounding board and you can't reach your coach...convene your Delight Dream Team for a special Board Meeting. You will be amazed at the wisdom and delight that will come your way through your special team. 5. Create a delight retreat. Set aside a special place in your home as a delight retreat. This retreat may be an entire room or maybe just the corner of a bedroom or sunroom. Fill your retreat with flowers, candles, beautiful artwork, photographs, inspirational reading material, and music. Use as many things as possible to bring peace and delight to your retreat. Make time each and every day to visit your Delight Retreat. Spend as much time there as possible. Ban worry from your retreat and delight in the serenity and pleasure it will bring you. 6. Cultivate your creativity. Make it a rule to do something NEW every week...better yet....every day! Drive home a different way and DELIGHT in the new scenery. Buy a magazine or book on a subject you have never read about. Learn a new skill. Eat at least one delightful new food you have never eaten..savour it. Left to our own devices, we humans tend to do the same ol' things the same ol' way, day in and day out. CREATE and enjoy the DELIGHT in your new adventures. 7. Make out a lifetime to-do list. Spend some time in your Delight Retreat and forget your household or work To-Do Lists. Make a Lifetime To-Do List. Compile an on-going list of things you want to do that will bring DELIGHT into your life. Include things as simple as taking up a new hobby or as grand as walking the Great Wall of China or taking a cruise down the Amazon River or sipping champagne in a hot air balloon on the California coast at sunrise. Keep your Lifetime To-Do List posted in your retreat and begin looking for ways to make it a reality. 8. Declare a quarterly delight holiday. At least once every three months, more often if possible, announce a Delight Holiday and only do these things from your Smile Delight Journal or your Lifetime To-Do List that will bring you great delight. 9. Make a clean sweep in your personal and professional life. In order to make room for more DELIGHT in our life we must first clear out the clutter in our life. Remove the tolerations. We all have areas of our mind, our physical environment, our finances and our professional and personal relationships that need some cleaning up. Take the Clean Sweep Assessment and set a goal of increasing your original score monthly. Start with the smallest messes and tolerations so that you can go after the larger messes after you build a momentum and celebrate your successes. 10. Seek out ways to bring delight to others daily. Many people have forgotten the DELIGHT that comes from adding value to the lives of other people. Delight is a gift that comes back to us many times over. Giving delight to others may be as easy as looking a stranger in the eye and smiling...giving a friend a much needed hug of support...bringing someone a token of appreciation or a surprise for no reason...volunteering for a local charity...or taking an afternoon off with your spouse or child to do what DELIGHTS them. Giving DELIGHT to your clients may be adding value to your relationship with a quick call just to say "I was thinking about you and wanted to see how things are going"...or sending them a funny card, a congratulatory note or a thank you for all your hard work and for being such a great client. DELIGHT, like optimism, is very contagious...spread it every chance you get and let's start a DELIGHT epidemic! |
| 1.Work off stress. 2.Talk to someone you trust. 3.Learn to accept what you cannot change. 4.Avoid self medication. 5.Get enough sleep to recharge your batteries. 6.Take time out to play. 7.Do something for others. 8.Take one thing at a time. 9.Agree with somebody. 10.Manage your time better. 11.Plan ahead. 12.If you are ill, don't try and carry on as if you're not. 13.Develop a hobby. 14.The answer lies with you. 15.Eat sensibly and exercise. 16.Don't put off relaxing. 17.Don't be afraid to say no. 18.Know when you are tired and do something about it. 19.Delegate responsibilty. 20.Be realistic about perfection. This really and truly is excellent in managing your stress. Don't just read this....do it!! You'll be a happier and calmer person for it. And, you deserve it!!  HAVE A THREE MINUTE VACATION RIGHT NOW! This is the most amazing thing I have ever seen on-line and I know everyone will absolutely love it!! Check out the following websites to relax for an amazing "3 Minute Vacation". This is spectacular!! I know I will be going there often to relieve stress, even though it's brief, it really does relax you and get you back on-track! Just check it out and if you have any problems, notify me immediately and I'll help you right away. But I'm sure everything will be fine, and without any complications. I cannot decribe this place to you...you MUST see and hear it to believe it! For those of you that do go and check it out, let me know what you think about it. I'm sure you will all love it or I'd not advise it to you so passionately! Go ahead and check it out now! You've got nothing to lose! Enjoy! http://www.relax-online.com/imageryonline.htm http://www.learningmeditation.com/room.htm  |
| "He who fears he will suffer, already suffers because of his fear." (Michel Eyquem De Montaigne) "Action may not always bring happiness; but there is no happiness without action." (Benjamin Disraeli) "In actual life every great enterprise begins with and takes its first forward step in faith." (August Von Schlegel) "Our fears are always more numerous than our dangers." (Seneca) "Courage comes by being brave; fear comes from holding back." (Publilius Syrus) "Our greatest glory is not in never falling, but in rising every time we fall." (Confucius) "Most of us have more courage than we ever dreamed we possessed." (Dale Carnegie) "Do one thing at a time, and do that one thing as if your life depended on it." (Eugene Grace) "A problem well stated is a problem half solved." (Charles F. Kettering) "Get the facts. Let's not even attempt to solve our problems without first collecting all the facts in an impartial manner." (Dale Carnegie) "One may walk over the highest mountain - one step at a time." (John Wanamaker) "The human race is not alone in the universe....I am not alone." (Richard E. Byrd) "I'm going your way, so let us go hand in hand. You help me and I'll help you. We shall not be here very long, for soon death, that kind old nurse, will come back and rock us all to sleep. Let us help one another while we may." (William Morris) "Trust in yourself. Your perceptions are often more accurate than you are willing to believe." (Claudia Black) "Do not fear mistakes- there are none." (Miles Davis) "Nobody can give you wiser advice than yourself." (Cicero) "One learns by doing a thing; for though you think you know it, you have no certainty until you try." (Sophocles) "Do the thing you are afraid to do and the death of fear is certain." (Ralph Waldo Emerson) "The best thing about the future is that it only comes one day at a time." (Abraham Lincoln)  Listen to music now...for Free!  |
  "If" Questions For The Game Of Life Panic & Agoraphobia Support Message Board Damienne's Domain Easy techniques for lasting love Avery's Panic & Agoraphobia Support An exciting award-winning site Learn the simple secrets to staying in love Remember the good old days! An eclectic site you've got to see! MIDWEST CENTER FOR STRESS AND ANXIETY 106 N. Church St. PO Box 205 Oak Harbor, OH. 43449 1-800-511-6896 |
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