by Andy Smith MANLP, MISMA - http://www.trance.d...uk/panic_advice.html
Sometimes our bodies can make a mistake, so we get this response when there is no threat there. To make matters worse, once this has happened we may be anxious about it happening again, which in itself may trigger another attack. We may eventually become nervous about any change in the way we feel away from ‘normal’, so that even pleasant feelings like excitement may set off another ‘attack’. This is the situation many ‘panic attack sufferers’ find themselves in.
So what can we do about it? There are a number of steps you can take to help yourself:
1. Reduce your ‘normal’ adrenaline levels so your body is further from the panic state.
a. Cut down on caffeine and sugar . Caffeine (found in coffee, but also in smaller quantities in tea, cola, and chocolate) mimics the effects of adrenaline in speeding your body up. So do sugary ‘trash energy’ foods, because they raise your blood sugar levels unnaturally quickly, followed by an equally rapid energy dip as your body releases insulin to restore the balance. The less coffee you drink, the calmer you will feel, so gradually reduce your caffeine levels to zero.
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Self-improvement is about finding balance and happiness in our daily lives. The most important area in which we can achieve balance is in our own emotional security. After all, we cannot find true balance in relationships, our work environment, and even spiritually until we achieve self-acceptance, self-control, understanding and compassion. And while many of us believe we have a balanced sense of self, our insecurities often creep silently into our life, leaving uncertainty and regret in its wake.
Emotional security is a subtle yet profound issue because without it you can develop unhealthy behaviors and attitudes, like codependency, control, neediness, demand, low self-esteem and more. It can also affect specific areas of our lives, including our relationship and career success.
Being emotionally secure leads to a healthy life in general because there are no unhealthy attachments, you are secure to be alone or in the company of others and you do not require validation from others. You are more willing to take risks because you have the confidence you need to achieve success in every aspect of your life.
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Do the words “I want, I need, buy me, get me” sound familiar? For children, the holidays are a time of leisure and joy that evoke family gatherings, elaborately gift-wrapped presents, and winter vacation. Unfortunately for many of us, the holiday season often brings with it the scary gifts of holiday stress and depression. Experts agree – the holiday season evokes more depressed or anxious feelings then any other time of the year.
Halloween has hardly passed and Christmas trees, Menorahs, and all sorts of holiday ornaments are already neatly displayed in many department stores. This leads to fueling anxiety in many people due to the sheer number of tasks that must be accomplished during the rapidly-approaching holidays. Thoughts of Christmas shopping, family gatherings and the visiting in-laws – amongst other things – are bound to induce stress and anxiety even for those not typically prone to these emotional states.
According to Ann Vernon, a counseling professor at the University of Northern Iowa, “Stress is an emotional reaction to circumstances that you feel are out your of control.” The onset of winter, with its low temperatures and shorter days, often contributes to feeling blue by causing seasonal depression or seasonal affective disorder (SAD).
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While autumn can be a beautiful and anticipated time of year for some, for many it can be somewhat melancholy, bringing about a change in mood as the season shifts. As daylight hours shorten, as many as 1 in 3 Americans notice increased feelings of lethargy and sadness, as well as a decreased number of bright and happy thoughts, as if their emotions are echoing the change in seasons.
This common condition, known as Seasonal Affective Disorder or SAD, is a type of depression brought about by the change in seasons. Although anyone can be affected regardless of age, gender or location, SAD generally tends to be more prevalent in populations that live in more northern regions, where the changes in seasons are more drastic and noticeable.
While there are some cases in which SAD occurs during the transition period between winter and spring, it is most commonly experienced during the shift from summer into the colder seasons. Usually, symptoms of the disorder begin to set in around October or November, and last through the winter months until the weather begins to improve during April or May.
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Managing depression is a key requirement for all depression cases since the condition can have a significant impact on daily life and interactions with other people. Medication and therapy can help in various ways but it is essential that an individual should learn the various methods which he can utilize to control depression. Managing depression can, however, get quite difficult if you do not have a full understanding of the specific history and the cause behind the condition.
But before we move on to the specifics of managing depression, it is vital to understand the difference between psychotic and neurotic depression. Psychotic depression is a severe state of depression where the afflicted loses contact with reality and suffers a variety of functional impairments. Neurotic depression is a mental or personality disturbance that is not attributable to any known neurological or organic dysfunction. Whereas psychotic depression is difficult to treat without medication, neurotic depression can be managed with the aid of psychological treatments as well as antidepressant drugs.
Treating depression naturally involves psychotherapy and natural remedies for depression like herbs, relaxation techniques and homeopathy. Interpersonal Therapy and Cognitive Behavior Therapy are common modes of treating depression that are used to correct faulty cognition and improve relationship skills.
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The amount of sleep a person needs in a day varies depending on the age and other lifestyle and health factors. The quality of sleep also matters to a large extent. Lying in bed and tossing and turning will still leave you groggy and listless whereas, at times a catnap can refresh you totally.
Insomnia is a condition where an individual is unable to sleep peacefully for more than a couple of minutes at a time.
The general perception is that insomnia can be cured by sedatives, a substance that induces sleep. It is also believed that sedatives cause an individual to relax and therefore, sleep peacefully.
But this is far from the actual truth. Sleep induced by sedatives is neither a cure nor a permanent remedy. You may actually feel relaxed and sleep for some time but sedatives are addictive. Taking sedatives regularly can become such a habit that the dependency increases to such an extent that sleeping with one becomes impossible.
There are categories of sedatives like benzodiazepines and non-benzodiazepines that cause physical dependence. In addition they cause withdrawal symptoms if the medication is withdrawn without a proper withdrawal process.
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Cognitive Behavioral Therapy (CBT) is a specific psychotherapy that is used to affect emotions and perceptions in a positive manner. It involves talking about how you think and the way your thoughts, feelings and perceptions affect your behavior.
The basic premise behind the therapy is that behavior, feelings and thoughts are based on cognition. And therefore it is believed that if the process of cognition can be modified, the perceptions and feelings can be aligned.
CBT is a natural way of treating depression that does not involve medication. It can also be used in conjunction with medication in severe cases of bipolar disorders and manic episodes. But in most moderate to mild cases CBT is one of the natural remedies for depression that can successfully bypass conventional medications that are beset with dangerous side effects.
CBT is based on psychology. A psychologist evaluates the depressive symptoms on the basis of the study of human perceptions, behavior and emotions. Some of the premises that CBT works on are:
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Antidepressants are the most common type of drugs that are used in treating depression. Since insomnia is one of the most common symptoms of depression, these drugs are often used to elevate depressive moods and induce sleep.
Among the various kinds of antidepressants, SSRI’s are among the latest that are now being used extensively for treating insomnia. Despite their rampant use, the efficacy of antidepressants like SSRIs to treat insomnia is not supported by clinical studies. Using SSRI’s to treat insomnia has also not been approved by the FDA.
SSRIs are indicated mainly for clinical depression. This class of drugs should be used to treat insomnia only if it is one of the many symptoms of depression. However, primary care physicians tend to over-prescribe and suggest that SSRIs be used for insomnia to get quicker results.
Different antidepressants have varying effects on depressive patients. An antidepressant is a drug that acts by blocking the reuptake of brain chemicals like norepinephrine and serotonin making more of those substances available to act on receptors in the brain. SSRIs act to maintain the level of serotonin (a neurotransmitter that is involved in sleep, memory and depression) by restricting its absorption.
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Any illness brings in its wake worries about the cost of treatment. Long treatments obviously mean higher costs.
Clinical depression is one major disorder that requires extended