Archive for the ‘Self Help’ Category

Find Overcoming Panic Attacks Difficult? Find Our Why It’s As Simple As Speaking Spanish!

by Edward M.

So, first thing is first, is overcoming panic attacks really as simple as speaking Spanish? Well as all us non-Spanish speaking people know, it’s quite difficult to learn Spanish, or any new language. Similarly, Overcoming panic attacks involves much work in order to see an improvement in the occurrences of the attacks. For those that aren’t quite as informed as the others reading this, the brain causes panic attacks as it is considered a neurological problem. As with most neurological problems, it can be controlled and managed; it can even be cured depending on the circumstance.

The number one step in overcoming panic attacks is for you to overcome it and not let it be the ruler of your life and the deciding factor in how you perform daily tasks. One has to be gentle when dealing with panic attacks, as it is such a sensitive disorder. As most of you are aware, when a panic attack occurs, you feel as if you are having a heart attack and you almost feel as though your are going to die.

Overcoming panic attacks aren’t that difficult to overcome if you have the proper tools and know how to use those tools effectively. One of the little tricks you can try is to always carry a bottle of water or juice and just sip on it when you have an attack because its difficult to swallow, but the fluids are definitely helpful. You can also try the good old inhaling and exhaling into a paper bag. What this does is force you to inhale the carbon dioxide, which increases your carbon dioxide level in your blood and restores calcium levels. So in plain English, it regulates your breathing, and slows it down.

For more information on overcoming panic attacks, be sure to Click Here!

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Posted on April 18th, 2009 by In Charge  |  No Comments »

Social Phobia – Learn About Exposure Therapy and Cognitive Restructuring Therapy!

by Bertil Hjert

Exposure therapy as treatment for Social Phobia is exactly what it sounds like, exposing your mind and body to that which you fear. By gradually exposing and training your mind that the feared event is not as horrible as you think it is, you are working to desensitize yourself to the stimulus. A). During exposure therapy, you expose yourself to small doses of the feared event and increase the duration of exposure over time. If you are afraid of talking in groups, start by imagining yourself in front of groups, then speak in front of a couple of family members or close friends, then a couple of acquaintances and build up to a room full of strangers.You don´t need to pay someone to help you; you can work on this at home.

1. Start off imagining an event that causes severe anxiety, talking to your boss, asking a girl out, talking in front of your class, whatever it may be. Feel the anxiety, nervousness and agitation wash over you. After a minute or two, withdraw your mind from that situation. You have endured it and you are still here to tell about it.

2. Increase your exposure time gradually and then work your way up to real life exposure to the situation.

B). Image desensitization is a great way and process to implement exposure therapy on your own or in a group setting.

A great place to find support while you are working to desensitize yourself to the social phobia inducing situations is to work in a group with other sufferers. By rehearsing stressful situations within a group, not only do you know you are in a safe place where you will not be judged but you might learn from other sufferer´s coping strategies.

The second part of the cognitive behavior approach involves retraining the thought process in your mind. For many anxiety sufferers, the immediate and instinctive thought reaction to stressful situations is negativity. Social phobic don´t see the glass as half full but rather half empty and dirty.

It is important to substitute positive thoughts for the negative ones and not to overestimate the dangers, reactions and thoughts in any given social situation. You have a surprising ability to cope with what the world throws at you; you just need to uncover those resources.

Cognitive restructuring is used to help social phobia sufferers uncover the thoughts that automatically flood their minds whenever they are in stressful situations. The thoughts flooding in the head probably involve fears of messing up a story, sounding stupid, having people think you are an idiot or maybe they´ll just turn their backs and walk away, completely uninterested in anything that comes out of your mouth.

Are these fears realistic? You need to test these notions to see if they compare with what will happen in the real world. You have told funny stories before, so you can probably do it again. Even if the story is stupid or uninteresting, the listeners would surely never be so rude as to turn their backs and walk away and most if not all will at the very least pretend to be interested.

However, you could also tell an interesting and engaging story that starts you down the road towards new friendships and better interaction with colleagues. If you constantly look at and examine your beliefs and rationalize them it can chip away at the long-held, negative beliefs that are holding you back. You can train your mind not to react negatively in every circumstance and certainly not to overestimate or over exaggerate the negative.

About the Author
Download your free eBook “Stop Panic Attacks and Deal with Your Anxious Thoughts” here: FREE REPORT STOP PANIC ATTACKS

- From Bertil Hjert – The author of the Panic Goodbye Program. Read more about this brand new course at the: Panic Goodbye Program

Posted on April 1st, 2009 by In Charge  |  No Comments »

Anxiety Self Help Groups, Overcome Nerves and Panic Attacks Faster Today

by Carl Appleton

One of the best ways you can help overcome your anxiety or panic attacks is to find out what anxiety self help groups are near you, visit some as a guest and join one that you feel is right for you. By self help we are talking about anxiety support groups that are run by volunteers either for free, or at a minimal cost to cover administration fees and the cost of running the course, not a business for profit.

These groups offer:

  • Mutual support and encouragement
    Not only are you no longer suffering alone, but you are able to discuss and share your anxiety concerns and fears with other members. You may have heard the old saying “A problem shared is a problem halved.” That certainly applies with anxiety self help groups. In addition, you can use these support groups to help you take the next step forward.
  • Lack of negative judgement
    Anxiety support groups are there for everyone that shares the blight of anxiety issues. Therefore there is little need to fear being negatively judged for the way your anxiety leads you to think, feel and behave.
  • New social opportunities
    These groups can also help you make new friends. Especially if the group has a social side to it. This can be an enormous help if anxiety has left you somewhat isolated or with friends that you feel you can’t be open with about your anxiety issues.
  • Learn from people that have already been there
    At anxiety self help groups you’ll find there will be people at various levels of recovery. You can gain from talking to and sharing experiences with people that have learnt to handle situations better than you are currently able to handle. Likewise, do pay it forward by being there for members that can’t handle the things you have learnt to handle too.
  • Improve your ability to relate to others and control your anxiety and panic attacks.
    Anxiety support groups provide you with an environment in which you can learn, practice and develop your social skills in a safe environment. This enables you to control and learn to overcome anxiety or panic attacks while enhancing your social skills with your developing confidence.
  • Overcome your anxiety faster
    Because of all the above, anxiety self help groups can significantly enhance your recovery as opposed to you going it alone.

Find out more about online anxiety support groups and anxiety self help groups, Carl Appleton.

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Posted on March 30th, 2009 by EstelleB  |  No Comments »