How to Prevent Panic Attacks and Anxiety - The Simple Guide

Almost every adult experiences stress related anxiety. In fact, many of us experience some type of anxiety every single day. For most people it is a normal part of life and probably don't really consciously think about stress unless they have something to be really 'stressed out' about, like a big project, sporting event, or job interview. Many of us actually need anxiety to remain motivated.

But what if we're the one in seventy five people who have anxiety which surpasses normal levels on a regular basis? When instead of helping us cope with tense situations, our anxiety becomes an excessive and uncontrollable fear of normal everyday circumstances?

Or worse, what if we experience that sudden surge of overwhelming terror, when our hearts start to race, our bodies tingle, and we become dizzy with the sensation that we have lost control and the capacity for rational thought? Clammy hands, sweating, chest pain, nausea and a shortness of breath. These are all symptoms of a panic attack, and a situation those who suffer from panic disorder quickly learn to dread.

If you have experienced either of the above situations, chances are you are looking for a means for overcoming anxiety and panic attacks. That's a smart choice to make.

If left unabated, panic and anxiety disorders can be debilitating, and lead to further complications such as phobia's, depression, a need for medication, and in extreme circumstances, self harm. The reality is, most instances of panic and anxiety disorder can be prevented. It's simply a question of how.

Now for some quick tips...

If you think you might be suffering from panic attacks or anxiety disorder, first consider the possibility that your experiences might be caused by alternative factors. It pays to visit your GP and rule out thyroid problems, heart disorders, hypoglycaemia, diabetes or other environmental or hereditary medical problems.

With that done, it also helps to have some understanding of what actually happens to us when we experience an attack.

Panic attacks are discrete episodes of intense anxiety. They usually occur unexpectedly during the early stages of panic disorder. As the panic disorder progresses, the attacks themselves may become associated with certain stimuli or situations. This can establish a vicious cycle of 'anticipatory anxiety' whereby the situation where a panic attack originally occurred then acts as a trigger for future attacks. In severe cases, merely considering the situation without actually experiencing it can be enough to bring on an attack.

Learning how to break this cycle is a key element to permanently treating panic attacks. If you're adamant about using natural self help methods to eliminate your panic, the good news is that there are numerous online resources which can help you do just that. In fact, if you know where to find them, you can get tips on exactly what to do and when to do it. There is one little technique alone which can be implemented immediately and is designed to stop the onset of a panic attack in their tracks. It's very powerful!

What we don't want to have to resort to though, is to start avoiding the situations which cause us to experience panic attacks or intense anxiety. For many people this seems like it may be the only option, but the consequences in terms of lifestyle and peace of mind can be significant. Imagine living a life where your biggest panic inducing fear is no longer present...how good would that be?

Learning how to prevent panic attacks isn't rocket science, but it's essential to be prepared and know what you need to do to maintain control. If you don't, the risk is that it will only serve to make things worse.

5 Simple Ways How to Stop Panic Attacks Symptoms in Minutes - Try Them Now!

Panic attack is a situation when a person thinks that there is a life threatening situation that needs immediate defense mechanisms to survive the attack. Usually a panic attack is of a short duration and clears up in minutes rarely does these spill over into hours or even on to days. Panic attack symptoms are generally of the following types:

1. Trembling

2. Stammering

3. Dizziness

4. Nausea

5. Cramps

6. Extreme stress

7. Eating problems

Panic attack symptoms are not to be considered as temporary medical discomfort. When a person is suffering from repeated nausea or dizziness, it is necessary to understand the reasons behind the discomfort. Queries need to be made to find out if there is a spot of botheration that is affecting his day to day activities.

Usually the panic attack symptoms are so direct that finding out a treatment becomes obvious. Medications like sedatives or anti-depressants do help provide immediate relief but apart from medicines there are other normal ways to stop the attack. Listed below are the five most popular ways of stopping panic attack symptoms in minutes:

1. Sit up straight and take some deep breaths. Let there be a free flow of air into the room. If it is hot and stuffy, switch on the fan and the air conditioner.

2. Ensure that you drink plenty of water. Make drinking at least six to eight full glasses of water everyday a habit. Water clears the system of various toxic substances and keeps our systems completely overhauled.

3. Enjoy a good session of deep meditation. Clear your mind of the daily clutter in the home, office and the environment. It is often mentioned by meditation gurus that light folk or classic music at very low volume actually helps in soothing the nerves and weed out tensions and stress in our lives.

4. Try unwinding every evening. Enjoy a good session of laughter with your children, your spouse and with your parents.

5. Take a walk along the driveway after dinner. Chat as much as you can with your companion while walking. Just walk in your normal gait and share some light experiences with your companion. Before going to bed try reading a good book that discusses more of the cosmic powers of life.

Effective Treatment of Panic and Anxiety

The roots of panic and anxiety disorders stem from the oldest and most primitive parts of our brain. There was a time when having an extremely active hyper arousal system was very important for our survival. As we evolved, it was critical that you noticed danger coming and that your body was able to quickly respond to keep you safe. Anxiety, like any other emotional response has a useful purpose.

Life has become much safer for modern humans but we still have the same nervous system evolved from our ancestors. We all have this biological propensity for anxiety and some of us are born with even more sensitivity than others. When you combine the biological factors with unhealthy aspects from our childhood and the way we were raised, you have the source of anxiety and panic disorders.

What differentiates normal useful reactions to stressors from pathological is that excessive anxiety can have little recognizable cause, have a disturbing level of intensity, last longer than everyday anxiety, and have a significant and detrimental impact on daily living. A phobia is a specific kind of fear and panic is overpowering fear that occurs with sudden onset.

The good news is that you are not alone in your suffering. Even better news is that you can be helped and helped quickly. Just as the roots of the problem lie in your brain, so too does the cure. There are modern treatments that do not require years of insight oriented therapy or expensive medications. You can train your brain and nervous system to respond differently to your environment.

The most effective treatments today are called Cognitive Behavioral treatments which simply means that in order to address panic and excessive anxiety effectively, you need to do it by changing your thought patterns and you need to take some specific action steps to help yourself.

The Panic Away product that I have found on the internet describes the anxiety thought loop so familiar to many of us. This means that not only are you anxious over the object of your fear (public speaking, social situations etc), you are even more fearful of the anxiety or panic attack and the embarassing loss of control that comes with it. What you get then is a never ending cycle of fear and by avoiding the objects of your fear, the anxiety just becomes stronger and more entrenched.

The Panic Away product describes the One Move Technique which can quickly disarm and disrupt this thought loop and can put an end to the panic attacks as well as help you with the generalized anxiety that has changed your life for the worse.

Panic Attack Symptoms and Mind Games

By Blaine Scott

Most discussions of panic attack symptoms concentrate on the physical reactions to panic attacks like heart palpitations, sweaty palms, trembling, shortness of breath and nausea. As a result, most people have a fairly good understanding of their physical reactions to an attack, but there are also some mental symptoms that interact with the physical.

These interactions will build on the length and severity of the attacks. Thus, the negative thought patterns of a person suffering from these attacks will serve to dramatically increase the physical symptoms--so... their thought patterns start to make the attacks even worse.

Let's say someone is suffering a panic attack and their heart starts racing. They can easily assume they're having a heart attack. While they are more than likely not having a heart attack, they think they are which elevates their physical symptoms. These physical and emotional feelings build on each other and make the entire episode much more intense.

Some people will become nauseous as part of their panic attack. They may also develop other stomach issues like irritable bowel syndrome. Even during the times they are not suffering from anxiety issues their stomach might be upset. They will begin to fear they have some physical problems like cancer or an ulcer and these fears will build up over time. While sleeping their stomach may make strange noises and wake them up. There is no worse time for people who suffer from anxiety than being awake in the middle of the night and experiencing some of their physical symptoms. This is the "perfect storm" for panic attack sufferers as there are no distractions in the quiet of the night--- the mind is free to play its tricks. They may not have an attack during the night, but their anxiety is heightened making them all the more prone to have one in the future.

Many who are in the throes of a panic attack will have a mental dialogue with themselves. The mind will seem like it's screaming at them with all the things they should fear--their anxiety grows--and soon they are mentally awash in their destructive thoughts. Obviously, these are not physical symptoms, but the operation of the mind will make the physical symptoms worse. This is why it is important for someone suffering from these issues to try and divert the mind and focus on some type of external stimulus. This will help get the mind under control and serve to stop it from magnifying the physical symptoms of the attack.

There are lots of ways to divert attention from a panic attack--it can be as simple as throwing cold water on your face. But, those methods will be the subject of one of my future articles.

Clearly, it is important to understand there are mental, as well as physical symptoms of panic attacks and any series of treatment should address both issues.

Panic and Anxiety Attacks - Helpful Ways to Effectively Manage Panic and Anxiety Attacks

With all the useful medical treatment available, it is beneficial for us to learn and know how to manage panic and anxiety attacks for there are possibilities of irregular occurrence of these attacks. By learning the ways to manage these attacks, patients will be able to intercept potential attacks. Hence, it is an advantage to learn and know these useful methods.

One useful method in handling panic and anxiety attacks is relaxation techniques. Examples of relaxation techniques that can be used to aide patients are muscle relaxation, meditation, relaxed breathing and visualization, also known as guided imagery.

Inner achievement of calmness is real relaxation. Both the body and the mind have to be in relaxed mode when using relaxation techniques as a rule to manage these attacks. And learning real relaxation techniques can aid in handling warning signs such as teeth clenching, headaches, and hyperventilation.

To initiate your body into relaxed mode, start off by focusing on the body and suppressing the outside world. Put yourself in a relaxing position and rest your eyes. Just keep the eyelids at ease and heavy without closing them firmly, and allow your jaw to fall.

Start the relaxation method by concentrating on examining your body mentally. Begin scanning from the lower parts of your body, starting from the toes, working your way up to the legs, groins, torso, then the hands, fingers, then finally, the neck and head. Visualize your tension dissolving away as you concentrate on each body parts.

Once all the muscles in your body are relaxed, tighten the muscles in every part, moving from one section to another and count to five or more in each section. While you are doing this, allow your feelings to flow all the way through your psyche, without concentrating on them. It is difficult at times to do this. Say to yourself that you are perfectly calm and at ease.

Envision yourself in your own favorite place and start breathing slowly. Practice this method daily for five to ten minutes to manage panic and anxiety attacks.

Other different ways to manage panic and anxiety attacks is not to indulge into thinking of what could happen. Inform yourself to take care of the matters only when it is time. Do not fight the attacks but instead embrace them. Evaluate and put them off by using whatever relaxation methods you can.

Panic and anxiety attacks can also be handled by coping statements, in which you are talking yourself through the attack by using your voice and your mind. Use a steady and calm tone, and speak loudly, when using coping statements.

Overcoming Panic Attacks

Having a panic attack can be frightening to say the least, the over whelming feelings and sensations are hard to explain, it's like you're watching yourself lose control and emotions of fear are running rampant within yourself. You feel like you're going to go crazy or are going crazy, you may start to sweat, shake, have heart palpitations and some difficulty in breathing - you can also feel that you're the only one who's had this before.

The difficulty is trying to break out of the attacks and remove yourself from the situations and instances that seem to feed these attacks. You may start to avoid groups, public speaking or everyday routine events and this is the point that you need to seek advice as you're developing a serious problem and it is very common and can be controlled.

You need to get some advice and seek information and understanding. Information and understanding a panic attack will bring great relief and you will realize that panic attacks are quite common - this year in America one third of the population will suffer from a panic attack, 75% of those that are effected or experience a panic attack will not seek advice or consult a specialist.

Trying to control the panic attack prior to the event is essential and confronting the environment and circumstances may be necessary. You may even want to confront the feelings of the panic attack as well such as dizziness, get used to the feeling of being dizzy and learn to make fun of the dizzy feeling for instance. Do not get angry and frustrated when you have a panic attack, instead practice breathing and slowing down your breathing - if you're feeling well now try this :

Breathe in for 7 seconds and breathe out for 11 seconds, repeat this several times with your eyes closed and try to breathe in deep and feel your diaphragm expand with each breath. Doing this now and then practicing when you have an attack will prepare you and help the panic attacks to subside.

Don't try and remove yourself from your surroundings or alter your current activities whilst having a panic attack, instead breathe and focus, remind yourself that it's totally natural and that you're safe. If you start to remove yourself from your surroundings you can actually make the next attacks even worse.

Whilst we have touched on several ideas and techniques we urge you to contact a specialist and seek some advice.

Top 10 Careers for 2010

Aiming for One of the Top 10 Careers? Here’s What Your Resume Should Look Like

Many of us, at one time or another during our adult lives, daydream about an entirely new career. We might read an article about how one sector of the economy is growing by leaps and bounds and wonder what we need to do to play a role in that fast-growing field. So what are the top 10 careers? Better still, what would a perfect resume look like for any of these exciting careers? Keep reading for some great ideas that will help you lay the foundation to take it from the daydream stage into your new reality.

Careers in demand require specific skill set. Let your resume emphasize them.

Psychologist

Naturally, a degree is required for this profession. Still, the need for psychologists is growing in ways we couldn’t have anticipated before the global recession. With so many concerns over job losses, foreclosures and other live events, many are turning to psychologists for insight and even career advice.

Pharmacist

Yet another fast growing career in the medical field, pharmacists are those who ensure we receive the right medications prescribed by our physicians. As you might expect, this also requires a college degree with a chronological resume of one’s college career. Pharmacology is an interesting and fulfilling career choice and those who choose to go into this field discover just how satisfying it truly is.

Appraisers

Land or home appraisers spend the majority of their work days outdoors. In short, they investigate properties, gather information on “comps” or comparables in the area, make a determination of the property’s worth and then provide that detailed information to banks, mortgage companies and insurance companies. Most states require licensing and you can inquire about training requirements from your local realty board. Be sure to include this state-specific information in your resume letter as they’re a part of most state’s compliance regulations.

IT

Of course, as you might expect, the information technology sector continues to move at an incredibly fast speed. There’s always a demand for those willing to move right along with the advances. Depending on your particular position, additional education might be advantageous if not required.

Physicians Assistant

Physicians’ assistants, although not a new concept, are becoming more popular. While a nurse’s priority is the patient, a physician’s assistant is more focused on the physician and his needs. These employees might review a patient’s history for the doctor who’s considering changing the patient’s medications.

Human Resources Personnel

This career path is one that continues to evolve as the landscaping changes in the workplace. HR personnel might oversee new employee training, negotiate with insurance companies for the group health policies or conduct testing on applicants to ensure they’re capable of doing any job for the employer.

Financial Advisors

Naturally, the need for competent and ethical financial advisors is on the rise. This is a challenging career due to the unpredictable nature of world financial markets; however, it’s lucrative and perfect for those with analytical minds. Your professional resume should provide a detailed history of your career and performance.

Educators

There’s always a need for brilliant and inspired educators at every level – from elementary schools to college classrooms. Many believe new laws will be enacted to ensure the best teachers aren’t lost to lower wages. For those passionate about the future of the country, education is the natural choice.

Engineers

Engineers, whether civil, electrical or software, have always been in big demand. Companies across the country are more than willing to put out big money to attract the brightest graduates. Engineers are those who build the foundation the rest of the country depends on; whether roads or intricate computer networks, the engineer’s role is crucial.

Freelance Writers

Freelance writing is no longer defined as journalists for hire who write stories and then sell to agencies such as the Associated Press. Today’s freelance writer, just as educated as their journalist counterparts, might find themselves researching any number of topics, people or trends and then writing informative and accurate articles for websites, companies or individuals. Although degrees aren’t necessarily required, the best of the best have advanced English courses under their belts and know how to combine the words that define the sentences. Other assignments a freelance writer might undertake include preparing resume cover letters, maintaining blogs and even ghostwriting novels.

Naturally, the key to landing any of these top 10 careers is presenting an accurate and complete resume. If your dream job requires a college education, you’ll need to provide the information that will allow potential employers to verify your information. You’ll want to ensure it’s error-free, accurate, professional and the best resume it can possibly be. Remember, your resume is the first impression potential employers will see.

Why Panic When You Can Shop Online

Just 3 more days and it's Christmas time. Have you already bought all the gifts that you would be giving out to all your family members and friends? If not yet, then don't panic! You still have time to shop online for items that you'd like to give them.

If you're still unsure what to give, here are just some of our suggestions.

Gifts for Men:

1.Gadgets

Men love gadgets. Well, we all do. But I assure you, men love gadgets more than women do! So buy him an iPhone, a cellphone or perhaps a casing for his Blackberry.

2. Personalized gifts

It may not be obvious but men are fans of personalized items too! Buy him a mug, cap or shirt that is personalized. He'd love it!








For those who still haven't bought anything for their mom, here are just some of my gift ideas for women.

1. Jewelry
Women love to feel that they're special. Jewelries are special and rare, not to mention a little costly. If you want the person you're giving the gift to feel really special then buy her a necklace, ring or earnings.

2. Flowers
Classic but it still works. Flowers are one of the best gifts that every woman would really appreciate.

Those are just some of our gift suggestions, hope you are ready to buy some gifts for Christmas now!