Once the fear has been triggered the physical reaction can lead to a cycle of distress. The body responds to any naturally stressful situation by tensing up. This helps the person perform better. However if the reaction is misinterpreted and excessive this can lead to unnecessarily high levels of tension. Although a sufferer may realise that the muscular pain and breathing difficulties they are experiencing are merely a response to stress if the bodily reaction is extreme enough it may give rise to a fear of the symptoms of phobia: a fear of the fear. Anticipation of this discomfort, the fear of chest pain or hyperventilation can produce the stress that triggers these symptoms. Some of the physical symptoms of phobia include: shaking/trembling sweating excessively nausea dizziness hyperventilation chest pain freezing As fear levels increase, the mental processes intensify and distort. A phobic person will overestimate the danger they are in and underestimate their ability to cope. For example someone with a fear of driving will overestimate the dangers of road travel while underestimating their own driving ability. In this way they may lose all sense of perspective. They expect disaster to be the only outcome. This is called catastrophising. Some of the common mental processes associated with phobia include: catastrophising ignoring the positive exaggerating over generalizing looking for disaster thinking in all or nothing terms. As for psychological treatment, among the most effective are CBT (Cognitive Behavioural Therapy) and CGBT (Cognitive Group Behavioural Therapy). In supportive environments, social phobics can learn to address their fears and can steadily overcome them. With the help of a therapist, they can develop strategies for coping and find a more constructive way of viewing their fears. The advantage of group therapy is that they can meet and interact with fellow sufferers, which will help them to realise that they are not facing their problems alone.
Tag-Archive for ◊ anxiety ◊
There are many techniques and ways people can stop panic attack symptoms. You must examine and understand exactly what causes a panic attack. In order to stop panic attack symptoms from overtaking you, a good understanding of your body’s stressors and the things that can bring your body’s stress levels considerably down is necessary and helpful. A careful self-examination is key here as nobody knows your own body and mind better than you. A panic attack is a specific episode in which a person experiences intense anxiety and/or fear that can last for minutes or even hours. Panics attacks manifest themselves in many ways, including but not limited to: shaking, sweating, feeling that your heart is pounding uncontrollably, shortness of breath, chest pain, cramping, dizziness, nausea, hot flashes, chills, choking, and tingling or numbness in your extremities. In order to stop panic attack symptoms, one has to understand the triggers of a panic attack. The trigger may not be obvious, however, which makes it more difficult to ascertain. You might experience an extreme fear over nothing at all or even a fear of having a panic attack itself. There really is no surefire way to understand the entire scope of what contributes to your panic attack without careful evaluation with a medical professional and possibly a psychologist. No Reason to be Embarrassed Many people, however, do not see their doctors or bother with a psychologist because they are embarrassed of the symptoms of a panic attack. Others do not seek professional help because it makes them feel inferior or “crazy” to see a psychiatrist. Pride is not a symptom of panic attacks, but it is a byproduct at times of a person’s desire to remain “normal” at all costs. Some doctors prescribe medications for panic attacks such as Paxil or Zoloft. In order to stop panic attack symptoms, you may want to consider talking to your doctor about these medications or other methods. Always follow the advice of your medical professional and the regulations set forth by the drug companies as it is important to utilize any medication properly. Never stop taking a medication suddenly without the advice of your physician and never start taking medication without the advice of your doctor, either. As with anything in life and in the world of health, nothing beats the expertise and advice of a qualified medical professional. I will always recommend you consult your doctor. Do your homework and study everything you can about panic attacks and anxiety. By doing this you have already started the process to ending your anxiety and panic attacks. I recommend a book and audio called “A Guide to Eliminate Stress and Anxiety” I have placed a link at the top of my site where you can take a look at it. This guide has help many. Feel free to visit some of my sites Stop Anxiety Attacks and Stop Panic Attacks
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There is a phenomenal rise in the growth of fitness clubs and gyms. People have become conscious of their body image that they are willing to go through the extra mile just to achieve that sculptured body. Almost every fitness buff wants to achieve the same figure displayed by models in the pages of the magazines, on billboards, on television, and on movie screens. People try to find sensible and sustainable ways to achieve and maintain a physically fit body. Yet what is often overlooked is the need to take care of another important aspect of their well-being: their emotional health. Having a healthy mind and spirit go well with a healthy body. Emotional health is considered an integral part of man’s overall wellness. Neglecting your emotional health can damage your physical health in the process. Research has shown that one of the leading contributors to illness is stress caused by unresolved emotional issues. Psychologists believe that feelings or emotions such as fear, joy, sadness, anxiety and anger are mental responses to events, circumstances, people, or our own thoughts and memories. They course through our conscious and unconscious beings at all times, whether at critical junctures or during seemingly inconsequential moments of our lives. Biologists, on the other hand, tell us that our emotions are rooted in self-preservation, triggering physiological reactions that enable us to find food, escape danger, and reproduce. Author Daniel Goleman pointed out in his work, Emotional Intelligence that “…all emotions are, in essence, impulses to act, the instant plans for handling life that evolution has instilled in us.” Emotions have also evolved into facial expressions and body language so that each member of the group can signal his or her wants and needs to other members. As John D. Mayer, a leading expert in the study of emotions, has remarked: “Emotions convey information…about relationships.” Our emotion can be so powerful that it can even make us sick. It can also be a means to gain healing. Emotions are relayed to the immune system through the autonomic nervous system. When people experience anxiety, depression and other painful emotions, the immune system can be affected and may cause risk for a whole host of illnesses. In the same way, having a healthy emotional outlook in life can boost the resistance against disease. Mayer has emphasized that people can reason with emotions in the same way they reason with cognitive information. It can be said that a person can actually solve emotional problems just as mathematicians solve math problems, Mayer said. However, he also acknowledged that some emotions, such as grief and anger, can be harder to reason effectively with than others. Oftentimes, identifying the various emotions at play can be extremely difficult. Not many experts agree that human beings are born with a full range of emotions. Instead, they theorize that people were born with instincts and urges, along with an innate capacity for feeling. As people grow older, they acquire personalities and nurture relationships with others, thus, helping these instincts and urges develop into full-fledged emotions. Emotional health consists of five key components: 1. Being aware of your emotions. Emotionally healthy people are in touch with their emotions and can identify and acknowledge them as experience. 2. Being able to process your emotions. After connecting with their emotions, emotionally healthy people develop appropriate ways of expressing them. 3. Being sensitive to other people and their emotions and having the ability to empathize. The ability to identify their own emotions enables emotionally healthy people to identify emotions in others and to have an intuitive sense of what it feels like to experience them. 4. Being self-empowered. Emotionally healthy people honor their emotions, which empowers them to fulfill their goals. 5. Being in healthy relationships. Using their emotional intelligence and empathy, emotionally healthy people build and maintain strong, functioning relationships. Just as emotional health can affect a person’s physical health, the same is true with one’s lifestyle making a direct impact on emotional health. Vitamins and minerals stimulates the production of chemicals in the brain. These are known as neurotransmitters that regulate our physical and mental health functions, including the way we process emotions. Minor deficiencies in these nutrients can lead to depression and irritability. Vitamin and mineral deficiencies also hamper our ability to concentrate and stay motivated. Definitely, unhealthy foods can adversely affect emotional health. Excessive intake of caffeine also causes physiological and psychological side effects that are often seen in people suffering from anxiety, while a diet with too much sugar has been linked to depression, aggression, and impaired judgment. Many experts believe that people with strong spiritual fervor tend to have healthier immune systems and were less prone to anxiety, depression, and high blood pressure. It can be surmised that the faith of religious adherents gave them an enhanced sense of well-being which helped reduce their levels of stress.
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If you want something unique to add to your exercise regimen, martial arts may be the very thing you are looking for. Martial arts has the benefit of exercising both your mind and body. Through martial arts training, you get a complete workout that aerobics or weight lifting just can’t match. Martial arts have never been more popular as it is today. Recent Hollywood action blockbusters that feature acrobatic fight scenes like “The Matrix” and “Charlie’s Angels” have been hugely successful. But long before Keannu Reeves and Drew Barrymore sported their chops and kicks on the widescreen, the martial arts were already widely used in Asian movies. Chinese martial arts gave birth to a popular genre of cinema. The films of Bruce Lee were instrumental in popularizing the martial arts in feature films. Today, martial artists cum actors such as Jet Li and Jackie Chan have appeared in many Western films as direct beneficiaries of Bruce Lee’s pioneering work in movies. While the closest that many martial arts enthusiasts can go to a dojo (a place where people practice martial arts) is playing Mortal Kombat and Street Fighter in front of a TV screen or their computer in their living room, others are keen to hit the mats and have a go at martial arts themselves. From the graceful, dance-like moves of tai chi and capoeira, to the explosive fighting styles of kung fu and karate, there is a martial art to suit just about every every individual taste, interest, or inclination. Businessmen to bus conductors, students to politicians, people of all ages and from all walks of life are discovering the physical and mental benefits of martial arts. Rock stars have often used martial arts to spice up their live performances. No other than “The King”, Elvis Presley, a karate black belt, entertained his fans on stage with his karate kicks and antics. Madonna’s recent tour features dance routines heavily influenced by martial arts. But more than just entertainment and exercise, the martial arts form part of an ancient philosophy or way of life. According to legend, the martial arts originated in Honan, a province in North Central China, where they were introduced by Bodhidharma, who was said to be a wandering monk who came over the mountains from India. He brought with him the fighting techniques and philosophy of his home land. As developed by the monks, martial arts are systems of codified practices and traditions of training for combat. They may be studied for various reasons including combat skills, fitness, self-defense, sport, self-cultivation, meditation, mental discipline, character development and building self-confidence, or any combination of the above. Moreover, many doctors have realized that martial arts can replace drug therapy for patients suffering from psychological conditions such as depression. The use of meditative principles allows the participant to utilize self-evaluation and self-introspection as a means to practice martial arts. The more aggressive styles such as kendo and kick-boxing appear to help people with problems such as depression, while the softer disciplines of aikido and tai chi can help people who are anxious or under a lot of stress. The healing power of these martial arts may lie in the combination of movement, meditation, and breathing exercises. An individual’s total well being, both psychological and physical, can be improved simultaneously through martial arts. Its psychological benefits include increased self-esteem and self-confidence as well as decreased tension, stress, anxiety and depression. While the physical aspects of exercise improve your general health, martial arts can likewise improves one’s emotional health. So, what are you waiting for? It’s time to put on your “gi,” turn off the video, put down that mouse or your joystick, and head off to your local gym and think of Bruce, Jet, and Jackie who uncovered the joys of martial arts!
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The origin of music as of late has not yet been dated as it is said to have been existent long before recorded history. Historians say it may hav originated from naturally occuring sounds like the sound of thunder, or the rhythm of a flowing stream. Human music may have started from primitive men trying to mimic these sounds using patterns, repetition, and tonality. Even at present, certain cultures utilize music that imitate naturally occuring sounds. Apart from the usual bird song and animals tapping on hollowed logs to mark their territory, man’s voice is said to be the first musical instrument. Music, in the olden days, was said to have been used mainly for shamanistic practices and beliefs,. Apart from religious practices, it was also used for entertainment and/or practical functions. Music is present during times of feasts and festivities, it is used as a form of praise and worship. Men and women also used it to while away idle time. Hunters used music to lure animals right into their traps. Music has served a lot of function in primitive society. Due to music’s functionality to sharmanism, it was believed that music’s main use was to be a means of communication to the spirit world. Primitive people believed that spirits of different beings: nature, animal, or men, play vital roles in human lives. People also used to believe that their physical well-being is connected to the spirit, that illnesses and diseases were related to an imbalance in the harmony of the body and soul. Shamans, or what we call witch doctors in present times, were the healers, gurus and magicians of their tribe. They are responsible for getting rid of illnesses by uttering chants, singing, dancing, meditating and drumming. At present times, music is still being used as a form of therapy to provide stress relief and treat people with anxiety disorders among other mental conditions. It is more popularly known as music therapy. The form of therapy is at least as old as the writings of Aristotle. It was first administered during World War 1 and 2 where community musicians would visit hospitals to play for physically and emotionally traumatized soldiers. Simply put, music therapy is the use of music by a trained professional to achieve therapeutic goals. These therapeutic goals may include: promoting wellness, managing stress, alleviating pain, expressing feelings, enhancing memory, improving communication and promoting physical rehabilitation. Recent studies have shown that listening to music during an anxiety attack can help calm the person down. This proves most efficient for patients experiencing anxiety prior to undergoing surgery. It is the most easily administered, inexpensive, non-invasive, non-threatening tool to calm preoperative anxiety. Music is an incredibly powerful form of expression. It combines words and melodies to get messages across. Some songs may trigger different happy or sad memories in your mind. This is the strongest proof that music affects human emotions. Giving people with anxiety disorders a creative outlet such as music may be a good way for sufferers to, little by little, let out the source of their anxieties and alleviate patients’ moods. Healthy individuals may use music therapy as a form of stress relief through active music making. The exercise includes drumming and using the guitar to make sounds. The passive approach requires listening for relaxation. Music can also be used as accompaniment during exercise like calisthenics, yoga, or tai chi. Music has also been proven helpful to improve memory and motor skills for children in special classes. This also helps strengthen children’s non-musical functions such as their communication skills and physical coordination skills required for daily life. Music has been very helpful for everyday living. From the primitive caveman to the modern scientists, everybody would agree in saying music is indeed the food for the soul, and in this therapy, for the mind and body as well.
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If you’re a true extreme sports fan, then you’ve seen the incredible stunts of the Yasutoko brothers… you’re aware of the legend of Tony Hawk… and you’ve seen more than one brave climber swing from ledge to ledge along a complex artificial cliff face. Extreme sports professionals make it look easy, but the reality is that it is not. In fact, extreme sports require an extraordinary degree of precision and coordination that borders on a need for perfection. In very few sports is one’s sense of timing critical not only to winning, but also to preventing serious, life-threatening injuries. Extreme sports are tagged such for a very good reason. For casual fans of extreme sports such as skateboarding, aggressive in-line skating, and ice climbing, the slightest mistake or a sudden burst of muscle spasms during competition can do more than just cause them to lose the game. Forgetting to take a muscle relaxant at the right time or losing your timing to mae that critical grab could potentially lead to serious injuries or a fatal accident. All the dangers involved in doing extreme sports make it even more unbelievable when people like Tony Hawk, Fabiola da Silva, and Matt Hoffman make it look so easy when they perform in their respective extreme sports. The slightest mistiming in getting one’s body back to a proper landing position could result in broken limbs, or worse. Muscle spasms can also be a problem for other sports. For sports that involve incredible feats of physical coordination and strength, such as ice climbing, any sort of muscle problem at the wrong time can result in a drop from a great height. The various physical hazards involved in extreme sports require the same degree of dedicated practice and muscle training as other sports, if not more so. However, the mental conditioning is also an integral part of successfully training someone in the world of extreme sports. Even if it doesn’t look like it, concentration plays a large part in extreme sports. The mind can’t afford distractions like nausea and migraine headaches when you’re several feet from the ground and you’re trying to figure out how many times you can spin your body before you have to get back into landing position. Besides that, your mind must also be attuned such that your coordination is perfect, allowing you to impress people by pulling off nearly impossible stunts and tricks. Interestingly, unlike other sports, the only real way to practice for extreme sports is to basically do the same things, but without the competitive setting. Which means that a person has to expose himself to the same risks that he would while in an exhibition or competition. Practicing for an extreme sport means that you have to take the same measures to avoid muscle spasms, nausea, migraine headaches, knee pain, lower back pain, and whatnot that you would if there was a cash prize on the line. However, in contrast to the increased risk to one’s person if one gets these sorts of problems in the middle of a “run,” there is a lessened risk of the typical extreme sports athlete to actually develop an obvious physical problem. Extreme sports athletes tend to be serious about their training, but somehow maintain a generally laid-back attitude. This may seem rather contradictory, but most athletes in this sport aren’t as obsessive as athletes in other sports are. There is a distinct lack of anxiety towards things like muscle structure and physical dominance, as the sports tend to put more emphasis on coordination and style.