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Prevent Panic Attacks With These Tips And Tricks

Written by Onaolapo Adeyemi. Posted in Health

Would you like to learn some great tricks about how to cope with panic attacks? Panic attacks can happen to anyone at anytime. This article is filled with information and tips on getting rid of your stress and managing your panic attacks.

If you tend to have panic attacks, make sure you are getting enough sleep every night. Not getting enough sleep can not only increase the frequency of attacks, it can also keep you from clearing your head and calming down if you have one. Try for eight restful hours of sleep every night.

Deal with your panic attacks by seeing a great therapist. Look online to find reviews of therapists, or ask a trustworthy friend or family member.

If you feel an onset of panic or severe anxiety looming ahead, you must force yourself to determine whether the situation poses an actual threat to your health and well-being. Is anyone actually trying to hurt you? Probably, the answer is no. Just relax and let go of the fear.

Panic Attack

The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Think about your favorite song or do a puzzle. Anything that will distract you from the panic will be helpful. It is possible to avoid a full-on panic attack this way.

TIP! Listen to music as soon as you feel the feeling of panic so that you divert your attention to the lyrics or beat. Sit still without any outside distractions and listen to calming songs that have a nice soft tone while focusing on the words that are sung.

The best course of action during a panic attack is to sit down right where you are and breathe. Breathe in deeply through your nose, allowing your stomach to rise. Count to five while you inhale, and then exhale through your mouth as your count to five again. Continue these deep breathing exercises for ten reps to stave off a panic attack.

If possible, invite them over in person. Doing so will help you improve your mood very fast.

Focus on exhaling when you are having a panic attack. Most people take short, quick breaths when they are panicking, and doing so is fine. The important thing is to try to hold in each breath and then slowly exhale.

Use your the adrenaline from your panic attacks to motivate you to clean your house and eliminate clutter. If you stay inactive, your excess energy will only cause you to feel more stressed. Besides, by channeling your extra energy, you should be able to clean your house more efficiently than ever.

Write down your knowledge of dealing with panic attacks to share with others. You can start an online blog, create a newsletter, or write an e-book. Others who suffer from panic disorders may be able to give you some useful information.

Be aware of what you are feeling and experiencing at any given time in order to anticipate the onset of a panic attack and avert it if possible. Knowing what types of situations elicit anxiety can help you find methods for dealing with them. Look over them often, so that you can get a feel as to what your triggers and try to steer clear of them.

Never consider yourself a failure because of your panic attacks. There is no method that can make your condition worse, so try new methods until you find the one that helps you.

If you have a family member who suffers from panic attacks, you should familiarize yourself with the physical symptoms he or she is going to experience, so you can recognize an attack and remain calm, should the person ever have one in your presence. A sufferer could experience feelings of faintness, numb sensations, shortness of breath, trembling, heart palpitations, hot or cold flashes, sweating, dizziness, and nausea. Look out for symptoms of heart attacks or any other serious health problems before you start treatment for a panic attack.

A great way to stop your anxiety and panic attacks is to try meditation and deep breathing exercises. Take in ten deep breaths, counting each one on the inhale and then on the exhale. Depp breathing oxygenates your brain for improved function and takes your attention away from any negative thoughts.

If you are really suffering from severe panic attacks, cognitive behavioral therapy might be your answer. Many people have benefited from this type of therapy when it is conducted by licensed professionals, and it could be helpful to you as well. You can find practitioners in your area by doing an online search. Make sure you look for one who is an experienced and accredited specialist and who specializes in treating anxiety disorders and panic disorder.

As you can see, there are many ways you can fight back against panic disorders. None of us are able to make them stop completely, and all of us have a good chance of having one. These tips can help you control the situation when a panic attack happens.

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What is Natural Health Medicine?

Written by Onaolapo Adeyemi. Posted in Health, Mental health, Nutrition and Supplements

Natural health medicine with eye movement desensitization and reprocessing – The past century has seen the field of conventional medicine grow and dominate world health care, though the time was worn and tested practices of natural health medicine have far from become obsolete, rather many choose to use it as alternative treatment when conventional procedures are ineffective or prove to be too invasive.

natural_herbal_medicinePeople are still looking for natural health medicine to cure PTSD, trauma, and a few other mental problems. I remember when I traveled to Africa last summer, I attended a herbalist conference where such things were discussed. A herbalist in Africa is regarded as the one who’s been giving great knowledge of how to use herbs and leaves. A tradition that has been passed down from generations to generations.

Natural health medicine is also known as Naturopathic medicine, or naturopathy, and includes many fields from all over the world, including herbalism, acupuncture, aromatherapy, homeopathy, hydrotherapy etc. The treatment concentrates on a holistic approach, where the mental well-being of a patient is treated along with his physical problems. The founder of Naturopathy is believed to be Hippocrates, the Greek Physician, who promoted the use of herbs, ironically Hippocrates is also considered as the Father of conventional medicine. Though with the variety of fields that Naturopathic medicine covers, one is left in doubt as to the true founder, as for each field there was a different one.

In the modern day, natural health medicine has had a hard time competing with the success of conventional medical practices. Yet due to its long-standing roots in many cultures, for example, homeopathy in India and acupuncture in China, naturopathy has managed to last through the depression period and is once again becoming the preferred method of treatment among numerous patients. With the opening of a proper, 4-year Naturopathy degree college in Portland, the reputation of naturopathy is gradually being restored.

Given the various backgrounds of Naturopathy and considering the different cultures from which it originates, it is also very common to find that different courses of treatment will be suggested depending on the country in which one is receiving treatment, for example, Naturopathy treatments in India emphasize vegetarianism and even yoga. Due to its long history and strong cultural foothold, a day without Naturopathy looks unlikely, and even though the past century has seen a decline in its uses, recent interest suggests that Naturopathy could once again become a well-respected course of treatment.

Natural health medicine has become a great debate as to whether some parts of the third world countries want to embrace the modern medicine, or maybe just simply stay with their herbs and roots. As a free thinker, I believe there is nothing wrong in practicing both. It all boils down to healing and curing the sick.

Anxiety Treatment: Therapy that Combats Stress

Written by Onaolapo Adeyemi. Posted in EMDR, Health, Mental health

Anxiety Treatment: Therapy that Combats Stress.  Almost all cases of anxiety disorders, such as phobias, post-traumatic disorder, obsessive-compulsive disorder and others can be treated through behavioral therapy and through medication.

anxiety_disorder_and_treatmentThe common mental therapy treatment options for people suffering from anxiety disorders are cognitive behavioral therapy, stress relieving or relaxation therapy, exercise, and group therapy. Even though the methods of anxiety treatment may be different, all the above-mentioned treatments rely on one underlying principle: i.e. to induce strength and resilience in the individual to be able to face any unpleasant life situation and to face the sources of stress, imaginary or real, with fortitude. If anxiety interferes with daily activities, a person may need treatment with medicines (such as antidepressants or antianxiety medications) and/or professional counseling.

Anxiety disorders are a type of mental illness characterized by severe anxiety that interferes with a person’s life. Anxiety is an uncomfortable feeling of fear, uneasiness, or concern that something bad is about to happen.

Anxiety disorders include:

  • Generalized anxiety disorder, which involves several months of ongoing physical symptoms that occur along with anxiety.
  • Panic disorders, which involve repeated episodes of sudden fear and feelings of danger or impending doom, along with physical symptoms.
  • Obsessive-compulsive disorder, which involves frequent, repeated thoughts leading to repeated or persistent behavior (such as excessive hand-washing).
  • Posttraumatic stress disorder, which involves reliving a traumatic event (such as a war experience or rape) and feelings of numbness and disinterest in daily activities.

These disorders can be treated with medicines and/or counseling. (VA Health Library)

Anxiety Treatment

One of the most popular anxiety treatment options for anxiety disorder, cognitive behavioral therapy, is based on the principle that our emotions influence our behavior. So, for an individual to function effectively, it is essential that he should think positively and harbor constructive thoughts. The therapist helps the individual to recognize the thoughts and the beliefs that are unpleasant to the individual and strengthens him by devising a strategy to face the situations and thoughts that are unpleasant and fear to provoke for him. The cognitive behavioral therapy includes lessons on slow breathing, relaxation techniques and education about anxiety, as well.

Relaxation therapy, another popular means of anxiety treatment, educates the individual about various relaxation techniques that help him to release the muscular and the psychological tension that he experiences every time he faces an undesirable situation. The relaxation techniques could include exercises on slow breathing, isometric relaxation, meditation, visualization, and self-hypnosis. The individual should practice these relaxation techniques on a regular basis and especially when he feels that he may experience an anxiety attack soon, due to the increase in the anxiety level triggered by some unpleasant source.

Mental health therapies are always a better option than prescription medicines because of the side effects that are often associated with the use of prescription drugs. Also, prescription drugs do not alter the behavior of the individual or help him face the unpleasant situations but only provide relief from the anxiety and stress on a short-term basis. On the other hand, behavioral therapies like the ones mentioned above have been proven to be effective, non-drug induced anxiety treatment to combat anxiety that is also recommended by the doctors themselves.

Resources

VA Health Library

ARMY MWR Library

 




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