Posts Tagged ‘psychological concerns’

« Older Entries

How To Manage Social Anxiety Symptoms

July 9th, 2010

Did you ever wonder why you have trouble meeting new people or feel uncomfortable during a social event? Thousands of people suffer from the same problem, and most of them are not aware that they have a form of social anxiety disorder which can be treated. There is a fine line that draws the difference between social anxiety disorder and general anxiety disorders. A person has social anxiety disorder when they feel intensely fearful about certain social situations and when they are extremely worried about making a mistake in front of other people.

The sad fact is that the underlying cause of this kind of anxiety disorder is unknown but it has been recorded that that many of those who suffer from this have had an embarrassing or humiliating experience in front of other people. The typical reaction of those who have social anxiety disorder is to avoid situations similar to the one where they had the incident. This sort of withdrawal from social situations is unhealthy and will affect the way a person deals with day to day life.

Another term for social anxiety disorder is social phobia. There are certain things that trigger this phobia in many people. Fears such as being made fun of or being judged, meeting new people, being the center of attention, dealing with authority, public speaking, performing in front of a crowd and even ordinary incidents like having to do small talk or making a phone call, can bring about the feeling of overwhelming anxiety.

For a lot of people, anxiety and stress levels increase when they are required to perform in a social situation, such as when giving a speech or being watched while doing something. While it’s perfectly normal to feel slightly nervous or jittery before an important event, people with social anxiety disorder often experience extreme forms of nervousness, and in some cases, this is enough to disrupt their daily routines and causes a lot of anxiety and distress.

Knowing the physical and psychological symptoms of social anxiety disorder can help you identify if you or anyone you know might have it. Some of the physical symptoms are breathing difficulties, dry mouth, change in speech pattern, rapid heart beat, trembling, hot flashes and clammy hands. There are a couple of other more visible signs such as facial twitching and sweating. Psychological symptoms include excessive self-consciousness, fear of being noticed, ridiculed or judged, avoiding social situations and even intense worrying over an extended period of time before an certain event.

While the effects of social anxiety disorder can severely limit the individual’s ability to relate to others and enjoy a higher quality of life, there are certain things they can do to overcome their disorder. Lifestyle changes such as getting enough sleep, drinking in moderation and quitting smoking are a few ways the individual can enjoy a better quality of life and start socializing with less anxiety. Self-help strategies may include journaling, undertaking a consistent exercise regimen, and meditating regularly to reduce anxiety and stress that may be causing the high levels of discomfort.

The length of time it takes to overcome social anxiety disorder will vary from person to person, but there are several drug-free strategies that can help. From making lifestyle changes to employing self-help anxiety relief techniques, most people experiencing social anxiety can overcome their disorder.

A lot of people suffer from anxiety attacks that can occur when in public or just travelling away from home. Now there is a drug free anxiety treatment that can help you to free yourself from the unsettling thoughts that may lead to a panic attack.

categories: anxiety,panic attacks,psychological concerns,psychological health,self help,self improvement,specific disorders

No comments »

Posted in Anxiety attacks

Tags:

Natural Methods For Preventing Panic Attacks

May 27th, 2010

Problems arising from anxiety disrupt the lives of millions of people, especially when panic attacks are experienced on a regular basis. There are many people who have been diagnosed with panic disorder and it has adversely affected their lives. At any time panic attacks can occur and it is set off by a situation, feeling or a stressful event. There are several natural ways to lower their risk of getting panic attacks and you can learn how to trace its triggers and reduce the occurrence of panic attacks with medication or therapy.

One of the effective ways for preventing panic attacks naturally is maintain a healthy diet and lifestyle. Certain foods and drinks can make you feel more anxious than usual, which in turn can trigger a panic attack. Foods that contain a lot of sugar, or those that are difficult to digest, may be triggering a panic attack. If you are leading an unhealthy lifestyle, not getting enough sleep, experiencing too much stress at work, you may also be at risk for experiencing a panic attack.

To naturally prevent panic attacks, you can learn breathing techniques. Keeping blood pressure under control can be helped by breathing deeply in order to help circulate oxygen throughout the body and to your brain. Unexpected panic attacks can be triggered by high blood pressure and using this breathing technique will help you keep panic attacks away.

Another proven method for preventing a panic attack is to divert your attention or focusing on something. Doing a puzzle, watching television or surfing the net for a while can distract you and help stop the overwhelming feelings of anxiety. Do this when you start to feel like you will have a panic attack but you don’t have to numb yourself by doing these activities often.

Some people take herbal remedies to manage panic attacks naturally. Herbal remedies such as chamomile tea, lemon balm and valerian extract can help to calm you down within a few minutes, but they work differently on everyone. If you tend to experience anxiety and panic attacks at night, Valerian can help you sleep better. Consider seeing an herbalist and check with your doctor before taking any type of herbal remedies for preventing panic attacks.

A natural method for preventing panic attacks that many people learn in therapy is re-learning how to talk to yourself. People who experience excessive anxiety and regular panic attacks often think in extremes and will tell themselves that they are going to die or have something to fear. Changing the mental ‘script’ can help you to manage your emotions and well-being more effectively, and prevent panic attacks naturally. Exercising regularly and taking breaks throughout the day may also help reduce anxiety and prevent panic attacks. Simple exercises such as walking or going for a light jog can help to reduce anxiety and keep your mood stable. These can be very effective methods of preventing panic attacks naturally, and may also reduce the need of certain types of medications or herbal remedies.

There are several natural ways to prevent panic attacks and reduce anxiety naturally. Use some of these methods and strategies so that you can enjoy a healthier lifestyle.

If you have ever suffered from anxiety when planning holidays or traveling, there is hope. Powerful non-pharmaceutical approaches are available to help you to free yourself from the unsettling thoughts that can lead to a panic attack.

Related Blogs

No comments »

Posted in Anxiety attacks

Tags:

Effective Self Help Methods for Panic Attacks

April 27th, 2010

Medication and counseling are among the proven methods for treating panic disorder and managing panic attacks, but there are several self help methods that people who experience extreme anxiety and panic attacks can turn to on a regular basis. Learning about different self help options for panic attacks can help to reduce anxiety that triggers the attack and make it easier to lead a normal, healthy lifestyle. Here are some of the most effective self-help options for managing panic attacks:

1. Undertake natural stress relieving activities. Stress can trigger or aggravate panic disorder, so lowering stress levels with activities such as regular exercise, massage or simply walking it out can help to keep the symptoms under control. Scheduling in regular stress relieving sessions can make it easier to cope on a day to day basis.

2. Control your breathing. Many people experience panic attacks and anxiety when they don’t breathe properly, according to HelpGuide.org. Shallow breathing will makes it difficult to think clearly and it will have adverse changes to blood pressure levels from your fear and tension. So that you can lower the tightness in your chest and increase oxygen flow to the brain, focus on taking deep ‘belly’ breaths.

3. Learn more about the signs and symptoms. Some of the signature signs and symptoms of panic attacks include sweating, heart palpitations, extreme nervousness and difficulty concentrating. Identifying these just as a part of your panic disorder can make it easier to manage. You can tell yourself that ?it’s just a sign’ and deal with it accordingly, instead of treating it as an unexpected event in your day.

4. Use muscle relaxation techniques when you feel the attack coming on. Clenching your fists and then releasing the tension is one way to learn how to perform muscle relaxation. This self help technique is suitable for people who experience panic attacks or anxiety because it gives you back your sense of control. Practice tightening and releasing muscles throughout the body so that you can lower your stress level naturally and even prevent the panic attack.

5. Talk to someone you trust. People who seek the aid of a mental health counselor as part of their anxiety treatment can call them up when they have begin to experience overwhelming anxiety. If you are not doing this kind of treatment, conversing with someone your trust, whether over the phone or face-to-face, can be a great help in lowering your anxiety and reducing the risk of a panic attack.

6. Have a good diet. Make sure you are not eating trigger foods that can upset the balance of your nervous system balance. Did you know that consuming certain types of foods can help to calm you down naturally? To create a healthy eating plan which is centered on wholesome foods which won’t cause excessive anxiety, ask the help of a nutritionist or dietician.

There are several self-help options available for managing panic attacks, and you can use any of these strategies to keep your life in balance. Try these different techniques to help lower your risk of a panic attack and start enjoying your life again.

Millions of people suffer from panic disorders that can occur when in public or just travelling away from home. Now there is a non-pharmaceutical anxiety treatment that can help you to overcome the fearful thoughts that can lead to panic attacks.

Related Blogs

No comments »

Posted in Anxiety attacks

Tags:

How to Lower Public Speaking Anxiety

April 9th, 2010

Did you ever suffer stress or anxiety before speaking in front of a crowd? Anxiety can be triggered by various environmental conditions and stressors, and one of them is the fear of public speaking. Lack of experience on stage and fear of failure are among the causes of public speaking anxiety. More often than not, a person’s fundamental belief system is the basis of the fear of speaking publicly. So that you can reduce the risk of panic attack on stage and public speaking anxiety, you can follow these few simple rules:

1. Prepare your speech ahead of time. By doing your best and being prepared, you can lower the risk of getting anxiety when it’s time to go on stage. Being ill-prepared will naturally increase your anxiety. To you know how you appear in front of an audience, practice your speech in front of a mirror or take a video of yourself making the speech.

2. Practice ‘big belly’ breathing. The University Center Rochester (UCR) reports that there are several ways to manage anxiety associated with giving a speech or a public speaking presentation. Experts at the University point out the importance of ‘big belly’ breathing because fear typically slows down the breathe and makes it difficult to concentrate. ‘Big belly’ breathing will help to open up your lunges and encourage oxygen flow throughout your body.

3. Plan to move while you speak. Plan to move while you are delivering your speech because standing in a single, fixed position for the entire speech may trigger public speaking anxiety. Walking and moving your hands while on stage can even help get you to deliver your speech with more impact.

4. Take breaks and pauses. People who are prone to anxiety usually do not take breaks or pauses during their session and it is one of causes of anxiety while delivering a speech. When you are using visual aids, this method is very important because the audience needs to be guided from point to point.

5. Avoid excessive caffeine and sugar. Caffeine can make you more nervous and jittery than you need to be when delivering your speech, and if you’ve experienced public speaking anxiety in the past, you should steer clear of caffeine and sugar. Both of these substances can make your heart race, make you sweat, and make it difficult to focus on the task at hand.

6. Wear comfortable clothing and shoes. You have look calm and composed when you’re on stage and should not worry about what you are wearing. Public speaking anxiety is experienced by a lot people because they are feeling uncomfortable. Be prepared. Try on your outfit before your speech to know how you look and how it feels.

It can be a challenge to reduce public speaking anxiety, and it will take practice and time to be able to overcome it. So that you can deliver a professional speech or presentation that the audience will enjoy and remember, use these tips to reduce your risk of getting panic attack.

If you have ever suffered from anxiety when socializing with people, or have fear of leaving your home, there is good news. A non-pharmaceutical anxiety treatment that can help you to free yourself from the unsettling thoughts that may lead to panic attacks.

Related Blogs

No comments »

Posted in Anxiety attacks

Tags:

Best Natural Ways for Stopping Anxiety Attacks

March 5th, 2010

A person who is experiences feelings of overwhelm and severe stress can suffer from frequent anxiety attacks, which is a major symptom of panic disorders. There are research studies that have affirmed the fact that there are natural ways to lower the risk of anxiety attacks without having to go through medication and psychotherapy. Group therapy, exercise, and natural relaxation methods are used by the Orchid Recovery Center to effectively keep anxiety attacks under control. Here are some ways that can help you naturally stop anxiety attacks:

1. Exposure therapy. If you expose yourself to situations and conditions which are stressful over a certain period of time, you will be able to lower your the risk of getting anxiety attacks. So that you will have a guide during this process, seek the help of a counselor or therapist.

2. Use hypnosis. For several decades, hypnosis has been used by thousands of people help get rid anxiety and improve overall health. For those who worry too much, this natural approach will help reframe thoughts so that they can have a healthier perspective on the situation.

3. Cognitive Behavioral Therapy. Cognitive Behavioral Therapy (CBT) will encouraged a person to identify the behaviors and thoughts that may be trigger of their frequent anxiety attacks so that they will be able to gain control of it. Though this may be a time consuming method, it is effective in stopping anxiety attacks naturally.

4. Modify your diet. The risk of having an anxiety attack can increase if you regularly skip meals or have a high intake of sugar-based and fatty food. Certain types of foods may cause your heart rate to speed up and make you feel jittery, while there are specific kinds of food that can help have a relaxed and calm feeling. If you want to stop anxiety attacks naturally, pay attention to your diet, and create a diet plan with help from a dietitian or nutritionist.

5. Getting quality sleep. You might not be getting enough sleep if you are experiencing high anxiety levels and are a chronic worriers. The risk of getting anxiety attacks is increased if a person does not have quality sleep, which is essential for restoring the body and mind. When you get the right amount of sleep, you will be able to lower anxiety levels and reduce the risk of an anxiety attack even if there are severely stressful situations.

6. Undertake engaging activities. People who experience ongoing feelings of anxiety may have too much time to just think. Undertaking engaging, hands-on activities can help to keep the mind occupied on positive things and reduce stress, naturally. Over time, this can be an effective strategy for stopping anxiety attacks in a natural way.

7. Reduce caffeine intake. Caffeinated beverages and foods trigger symptoms of an anxiety attack, so refrain from drinking and eating these kinds foods if you are vulnerable to anxiety attacks. There are many effective ways to get rid of anxiety attacks naturally and have a balanced and healthy lifestyle. Keep anxiety under control by using these natural ways to help get rid of panic attacks.

If you’ve ever suffered from a panic disorder when socializing with people, or have fear of traveling, there is great news. A non-pharmaceutical anxiety treatment that can help you to free yourself from the unsettling thoughts that may lead to panic attacks.

Related Blogs

No comments »

Posted in Panic attacks

Tags: