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Anxiety & Panic Attacks

Fear and Panic Causes

Your Local Information and Resources Guide to Anxiety Disorders and Panic Attacks. Ideal for those who are wondering if what they are is experiencing is anxiety and want to explore anxiety self help prior to considering therapy or medication. Some people will experience symptoms for more than 10 years before they seek help, allowing the symptoms and thought patterns to increase. Ideally anxiety symptoms should be addressed as soon as possible so that the negative thought patterns and your bodies response to them can be blocked.  However, for those who are trapped in anxiety, unable to work, sometimes unable to leave the house or visit a doctor, this resource is a starting place. Anxiety and panic attacks are often confused for each other.

Anxiety Attacks

With anxiety disorders, people tend to worry about what might happen to them physically or emotionally. Anxiety can develop gradually or quickly with feeling of worry, distress and fear. So they often expect the worst to happen, sometimes having automatic and uncontrollable thoughts of threat or danger of being overwhelmed by feelings such as embarrassment, anger, depression or being out of control. People can experience anxiety over a wide range of issues and there are many categories of anxiety. Some feel anxious in social situation, others feel phobia like symptoms and then there is test and presentation anxiety. One of the most common forms of anxiety I meet is driving anxiety with people who have been confident for many years suddenly finding themselves with uncomfortable anxiety symptoms on busy roads, motorways or when driving at night. Many people who begin to feel these symptoms start to worry about their health both mental and physical.

Panic Attacks

These are often sudden and intense. They can have a trigger such as with a fear of heights or open spaces or can be completely unexpected with no obvious reason. Often the symptoms both emotional and physical can be similar to an anxiety attack, however the feelings are intensely strong with frightening physical symptoms which can sometimes cause people to fear they are about to die, even though this is not the case. Commonly people feel a racing heart, sweating and problems with breathing.

Anxiety & Panic Attack Symptoms

How Do Know Which You Have?

Since so many symptoms are the same, how do you know what’s happening?

Remember that:

  • Panic attacks are usually occur suddenly whilst anxiety is a more extended and gradual build up.
  •  Panic attacks often cause extreme fear of a situation and fear of a repeat of the attack.
  • During a panic attack the bodies automatic fight or flight response takes over, with you having little control.
  • Anxiety attacks can be very frightening and uncomfortable but you may be able to work through the situation – e.g. a driving test or standing in the school playground dropping off your child.
  • Anxiety attacks are usually related to longer term worries or stresses. Panic attacks can have no trigger.

Resources

Free MP3 Download – Code – RelaxFeb

Visit the MP3 Download page and enter the code to retrieve your free file until the end of March.

EFT PDF https://myclearthoughts.com/wp-content/uploads/2019/02/Faster-EFT-Guide.pdf

Using tapping to get rid of stress and anxious feelings.

Techniques To Help Anxiety  

1. Relaxation techniques e.g. self hypnosis or meditation – This will help lower the over all anxiety levels. Do this daily.

2. Avoid Avoidance. Many people start to avoid situations that cause the panic and discomfort, this makes it worse. If you cannot face a situation, start visualising yourself doing that activity confidently, then start building up to the activity in small chunks.

3. Sleep Sleep Sleep! 8 hours a night. Avoid screens before bed. If you wake up in the night and are awake for more than 20 minutes, get up do something relaxing and then go to sleep again when you are tired. (No Screens)

4. Avoid alcohol.

5. Get a balanced diet and reduce sugar and caffeine.

6. Exercise in a way you enjoy. Dance, gardening, walking- any exercise will help.

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Reducing Christmas Anxiety

It’s that time of year when we see so many people full of Christmas cheer, enjoying time with friends and family. For many however, Christmas is a time for stress and anxiety. Here are a few tips on how to reduce those anxiety and stress levels:

  1. Get plenty of sleep.  At least 7 hours will allow your brain sufficient deep sleep and REM sleep to leave you refreshed. This will allow you to process memories, experiences and emotions from the day.
  2. Eat a balanced diet as far as possible, your stomach communicates its gut feelings to your brain and when upset, anxiety and stress can result.
  3. Set limits on your spending on presents, food and alcohol.
  4. Let go of any anger and resentment linked to the demands of spending more time with  family or friends. 
  5. Set aside time for relaxation, this isn’t screen based time. Instead choose a relaxing bath, a walk in a park, a book, meditation or self hypnosis. 
  6. Remember the images you see on TV and in adverts of the perfect Christmas are not real life for most people. It doesn’t have to be perfect to be fun. 
  7. Drink responsibly, alcohol has been shown to make people who are anxious feel worse. Although you may find a temporary relaxation effect, the next day dehydration, lack of quality sleep and a hangover won’t help.
  8. Take time to remember the things in life you feel grateful for. 

Free MP3 File

Until the end of January, I will send anyone who emails me, a free copy of my anxiety MP3 file. Email me at Jane@myclearthoughts.com to receive the file normally priced £10.00. This file is intended to help reduce stress and anxiety by allowing the release of negative thoughts and relaxation.  This can help with mild anxiety and stress, and is not intended to have the same result as a full program of hypnotherapy.