Anxiety/Panic attack worries you?

If you're like most people then a big chunk of your anxiety
usually involves a lot worry. Why do we worry? Because worry
allows you to use your thoughts and mind to imagine what
*could* happen in the future. This can be very useful...


Worry can help you work out solutions to problems that may
arise. Worry can help you avoid potential tricky or dangerous
situations. Worry can help motivate you. Worrying may be a way
to show other people that you're responsible or caring. All
this applies to most people - except people who worry a lot.


Why?


Because believing that worry helps means you buy into the
belief, at least at some level, that "worry is good".


If you suffer chronic worry then believing that worry is good
or helps you is a mental trap. After all if worry was useful
to you then why is it causing you so much anxiety?


So long as you believe that worry is good you will never fully
be able let go of anxiety. It would be like someone trying to
give up smoking, but at the same time thinking cigarettes are
good for them. Do you see the problem here?


Until you accept that worry does you more harm than good
anxiety will persist. But the good news is this...


You are now aware that perhaps worry isn't so good after all.
And if you can firmly implant in your mind that worry is not
beneficial then anxiety will start to fade.


The best way to do this is become aware of when you think or
feel you *have to* worry for reasons like these...


"If I worry I won't be late"..."If I worry we won't
argue"..."Worry will alert me quicker if I get ill"..."If I
worry I'll be better prepared to cope"..."If I worry I won't
mess up at work"..."I must worry so I don't make
mistakes"..."Worrying keeps me safe"...and so on.


Every time you catch yourself thinking along these lines ask
yourself if worry is helping you or hindering you more. In
most cases you will find that worry is eating at your time and
energy, and causing nothing but anxiety.


Enjoy this tip?it has helped 100's of people overcome anxiety in weeks (some in
days!).Check it out here...

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Holistic approaches that may be helpful for anxiety

Reducing exposure to stressful situations can help decrease anxiety. In some cases, meditation, counseling, or group therapy can greatly facilitate this process.21




Acupuncture has been the subject of limited research as a therapy for anxiety. In an uncontrolled study, eight patients suffering from anxiety were treated with acupuncture three times per week for eight sessions. Six of the eight patients achieved good to moderate improvement.22 However, a trial of acupuncture treatment for anxiety associated with quitting smoking did not provide any evidence of benefit.23 A double-blind study of acupuncture for the treatment of anxiety associated with dental procedures reported that acupuncture and placebo were equally effective.24 Acupuncture remains unproven in the treatment of people with anxiety.




A form of counseling known as Cognitive-Behavioral Therapy (CBT) has been shown to be superior to placebo for managing the symptoms of panic disorder.25 In a controlled trial, six months of CBT produced a response rate of 39.5%, compared to only 13% in the placebo group. When combined with the tricyclic antidepressant drug imipramine (Tofranil®), response rates were even higher (57.1%). For long-term management of panic disorder, imipramine produced a superior quality of response, but CBT had more durability and was better tolerated.

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Do you ever suffer from a fearful thought?(Anxiety/Panic attack)

Do you ever suffer from a fearful thought you can't seem to
get out of your mind?

So what can be done for people who suffer from fearful thoughts?




To begin, lets look at how a fearful thought is powered, and then how to discharge that fearful thought quickly.



Say for example you are going about your daily business when a scary thought enters your mind. Maybe you fear you are about to have an anxiety attack. Maybe it's a fear about your health?



Whatever the fear, the pattern that follows is usually predictable. You start to feel a knot n your stomach as you contemplate the thought, and you get sucked into a repetitive thinking pattern of fear. The strong emotion (fear) then powers the thought. When the thought comes again, your body 'remembers' the strong emotion, and the fearful thought has an even stronger connection in your mind.



You may even continue to spend the rest of your day thinking about that fear. It can become very obsessive and may even keep you from concentrating on whatever is at hand.




SO how can you eliminate these unwanted anxious thoughts?




When you begin to obsess and worry about an issue it is very important not to force the thoughts away -let them in, they are harmless. The more comfortable you can become with them, the better. These thoughts will never go away fully, but what can change is your reaction to them.




Everybody experiences fleeting thoughts that many would consider scary or crazy. The difference between most people and somebody who gets over-anxiously caught up in them is that the average person sees them for exactly what they are - just thoughts and casually ignores them.




So let's take an example:



You are enjoying the way your day is going but, then all of sudden a fearful thought comes to mind. Traditionally you would have reacted with anxiety and tried to put that thought out of your mind - This time, however, say:



"That's an interesting idea -I could worry about that, but this time I'm going to do something different- I'm not going to react to it, but I'm also not going to try and stop it, either. I'm just going to watch the thought." Then the thought comes again, and once again you do exactly the same. As if you were observing a cloud passing overhead, you simply watch it as it passes by. No judgment. Just observe.



Just watch it, then go about your daily business. See it for what it is, one of the thousands of fleeting sane and insane thoughts every one of us experiences daily.



For some, it helps to imagine the thoughts as if you are watching them on a large cinema screen and the thoughts are projected out in front of you. You watch them but you don't react to them.



Now comes the real trick to turning this situation to your advantage. When things are going well and you are not worrying about anything in particular, actually invite one of your more regular fearful thoughts in!



Call the fear to you -say you just want it to come close to observe - and again sit back and examine it.



It may seem like the last thing you would wish to bring upon yourself, as you don't particularly enjoy the thoughts. But this approach can be very empowering. You are now calling the shots this time - you actually invited the issue in. This immediately discharges the fear of the thing that is worrying you.



The fear comes when we pull against it like in a tug of war. It is the mental struggle that creates the tension. It is the mental conflict of saying


"I don't want to think about this"


"I don't like that thought- I want it to go away" that causes us the anxiety and stress.


Invite them in willingly and you suddenly place yourself in a unique position of control that you may have never felt you had before. You are no longer a victim of fearful thinking but a decision maker in what you will or will not be concerned about.


Use this technique for any thought about which you find yourself worrying about. It will disempower it immediately and leave you feeling in control.



As with every technique there is always a level of practice involved in the beginning. Initially you may fall into the trap of getting anxious about the fearful thought itself.



But keep at it. Practice inviting the fear and you will quickly see how less impacting those fearful thoughts becomes.


The internal battle is over, as you no longer struggle to resist the thought.


Always remember that there is a lot of hope for an immediate and successful recovery from all forms of panic attacks and anxiety disorders. You can have the life of your dreams.


Anxiety does not have the right to steal that hope from you.

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Dietary changes that may be helpful for anxiety

All sources of caffeine should be avoided, including coffee, tea, chocolate, caffeinated sodas, and caffeine-containing medications. People with high levels of anxiety appear to be more susceptible to the actions of caffeine.

1 Nutritional supplements that may be helpful for anxiety

Inositol has been used to help people with anxiety who have panic attacks. Up to 4 grams three times per day was reported to control such attacks in a double-blind trial.




2 Inositol (18 grams per day) has also been shown in a double-blind trial to be effective at relieving the symptoms of obsessive-compulsive disorder.




3 An isolated double-blind trial found that supplementation with a multivitamin-mineral supplement for four weeks led to significant reductions in anxiety and perceived stress compared to placebo.




4 Many years ago, magnesium was reported to be relaxing for people with mild anxiety.




5 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.




Niacinamide (a form of Vitamin B3) has been shown in animals to work in the brain in ways similar to drugs such as benzodiazepines (Valium®-type drugs), which are used to treat anxiety.




6 One study found that niacinamide (not niacin) helped people get through withdrawal from benzodiazepines—a common problem.




7 A reasonable amount of niacinamide to take for anxiety, according to some doctors, is up to 500 mg four times per day.

Are there any side effects or interactions with anxiety?

Refer to the individual supplement for information about any side effects or interactions.


Herbs that may be helpful for anxiety




Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. However, one study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.




8 In a double-blind study, 45 drops per day of an extract of passion flower taken for four weeks was as effective as 30 mg per day of oxazepam (Serax®), a medication used for anxiety.




9 Other nervines include oats (oat straw), hops, passion flower, American scullcap, wood betony, motherwort, pennyroyal, and linden.St. John’s wort has been reported in one double-blind study to reduce anxiety.




10 An old folk remedy for anxiety, particularly when it causes insomnia, is chamomile tea. There is evidence from test tube studies that chamomile contains compounds with a calming action.




11 There are also animal studies that suggest a benefit from chamomile for anxiety,




12 but no human studies support this belief. Often one cup of tea is taken three or more times per day.Warning: Kava should only be taken with medical supervision. Kava is not for sale in certain parts of the world.




Until recently, the preeminent botanical remedy for anxiety was kava, an herb from the South Pacific. It has been extensively studied for this purpose.




13 One 100 mg capsule standardized to 70% kava-lactones is given three times per day in many studies. Preliminary




14 and double-blind trials have validated the effectiveness of kava for people with anxiety, including menopausal women.




15 A previous study found kava to be just as effective as benzodiazepines over the course of six weeks.




16 The latest research shows that use of kava for up to six months is safe and effective compared with placebo.19 Although kava rarely causes side effects at the given amount, it may cause problems for some people if combined for more than a few days with benzodiazepines.

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Stress Management Story

A lecturer was giving a lecture to his student on stress management.
He raised a glass of water and asked the audience,


"How heavy do you think this glass of water is?"


The student answered ranged from 20-50gram.
It doesn't matter on the absolute weight. It depends on how long you hold it.
If I hold it for a minute, it’s OK
If I hold it for an hour, I will have an ache in my right arm.
If I hold it for a day, you will have to call the ambulance.
It is the exact same weight, but the longer i hold it, the heavier it becomes."
"If we carry our burden all the time, sooner or later, we will not be able to carry on, the burden becoming increasingly heavier."


"What you have to do is put the glass down, rest for a while before holding it up again."
We have to put down the burden periodically, so that we can be refreshed and are able to carry on.
So before you go home from work tonight, put the burden of work down. Don't carry it back home. You can pick it up tomorrow.
Whatever burden you are having now on your shoulders, let it down for a moment if you can.
Pick it up again later when you are rested...
Rest and relax...
Life is short enjoy it.

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