Stop Anxiety and Panic Attacks

What is the correct way to breathe though anxiety and panic normally do in hale in nose for count of four then out through mouth but its so forced
When do the breathing should do it through nose out through mouth slowly breathe slow but cant do this all end up doing is getting so frustrated, that when breathe out just SIGH
Tried to breathe in nose out through nose but it feels strained and not that powerful or effective.
Male 28 social anxiety, panic, agrophobic.

Do you feel a Panic or Anxiety attack can happen at any time?
People in this situation often feel that are lucky
to make it through the day without that switch been
flicked but in the back of their mind they fear that it
could happen at any moment day or night.
They remain on high alert anticipating it.
Anticipating the big one!
In fact most people who experience panic attacks
fear it in this manner. It is natural for people to think this
way as often the panic attacks come forcefully out
of the blue.
The truth of the situation is however
different. A panic attack does not lurk in the background

waiting to pounce, it can feel that way in your mind
if you are anxious but that is not how it really works.
Panic attacks are actually something we decide to
initiate when we feel out of control.
The thought that triggers almost all panic attacks is :
"This is too much , I cannot handle this,"
Then the adrenaline starts to really pump.
"Ah I was right look my body is going into a fit…
"I am terrified by what is about to
happen…HELP,- PANIC… !"
The severity of the panic attack is directly
related to how you are feeling at that time.
If you are exhausted physically, mentally or emotionally
then you are more vulnerable to feeling anxious.
After the panic attack has run its course, it is
followed by a prolonged period of general anxiety.
During this time the person fears that the panic
switch might go off again at any moment sending
them into another tailspin of high anxiety.

WANT MORE CONTROL?
check on this site.
www.stoppingpanicattack.com

I don’t mean just the normal shyness and anxiety people feel sometimes; i mean the actual clinical, medical disorder of Social Anxiety in which you are constantly socially anxious. Has this been shown to be possible to greatly reduce or eliminate it? I must overcome it.

My bf is taking medications for anxiety right now and seems to be doing ok, you will need alot of strength and willingness to go as far as the treatment takes you, don’t let the fear control you!!

You can overcome this all you need is self willingness and you will make it!

Are they highly genetic? Almost everyone of my relatives has either had dpression, anxiety, manic depression, and schizophrenia. My grandma is severely shcizophrenic. I have anxiety and depression now which im not treating at the moment. If i dont try and get help then could it get worse or could i be at risk for schizophrenia.

They can be genetic to an extent, but not highly genetic. Your environment matters as well. If you don’t get treated for anxiety and depression now, your condition might worsen unless you take steps to make your situation better (this can be difficult, so please see a therapist as soon as you feel ready). By ‘worsen,’ I don’t mean it could turn into schizophrenia. No, schizophrenia doesn’t manifest itself until late adolescence to early adulthood and it usually isn’t a direct result of other mental disorders. So, especially if you are past this age bracket, then chances are highly slim. However, it may be a possiblity since it runs in your family. Therapy will help although it may take awhile for you to see its benefits. I’m not too keen on medication; but, if that’s an option you want to look into, then, by all means, consider it.

Well I am lucky enough to suffer from depression and a severe social phobia. It has been increasingly debilitating and has begun to really interfere with my life. My answer to this so far have been mass amounts of energy drinks to overcome the fatigue from my depression although caffeine, I’ve read, increases feelings of anxiety. My basic question is, Is there a positive way to deal with both? or maybe a few tips to deal with either. I’d really appreciate the help : )

Wow, a few of the people on here gave really dumb answers – disregard those.
I have the same problem. I noticed both anxiety/panic attacks escalating after my usage of energy drinks rose abruptly so cut those out. Wean yourself off them. It’s hard I know, I like those suckers too; but they make it worse (have no experience other than my own but for some reason they seem to heighten my anxiety).
I have had a super hard time finding any help with either of the issues you named… and most people do not seem to find the cure with meds (at least those who I’ve come into contact with).
Honestly, exercise helped me. I’m not 100% as to why, something having to do with how the body stores oxygen, but for the months where I exercised every single day I noticed a definite improvement. It wasn’t cured by a longshot, but it was the only thing that I can concretely say had any effect on my depression & anxiety. I worked out an hour a day (originally to trim up, but found it had the added bonus of helping me with anxiety/depression), you may not need that high of an amount to help you. I am waiting to start a new routine myself~

Best of luck to you – you’re not alone~

Then imagine that you are a practicing psychologist. Your new client, a young lady named Lois, comes to your office complaining that she washes her hands a hundred times a day. Describe how you might approach therapy with Lois if you were to use cognitive therapy. Explain Lois’ problem in cognitive therapy terms and describe the methods that you would use to help her overcome the hand washing problem. How would your approach to helping Lois be different if you used behavior therapy? As a team, suggest some therapy plans.

1st of all it sounds like your in a psychology class, and this is kind of an important clss and you should figure this stuff out yourself. n e way 4 the cognitive therapy i would 1st welcome her ask her a little history about herself, and slowly ease her into talking about why she thinks she is always washing her hands. (to start that off i would ask if she could remember a time when she didn’t wash her hands constantly. n u can probably get it from there

for behavioral you need to have them face their fears have her try so keep her hans dirty, starting with a speck of dirt, and having her get comfortable with that, then a little more dirt, and a little more, until dirt doesn’t bother her any more. and dint forget you can not force them to do it. you need to persuade them

I was diagnosed with ADHD in 1st grade. I am now a sophomore in college and I am very easily overwhelmed. My mom has an anxiety disorder and I have read that they can be genetic.

I don’t think adhd and anxiety disorder have any relation. ADHD is having trouble paying attention to one thing….something like that. But anxiety is from being stessed from work or school. On the other hand, your could have anxiety disorder from haveing ADHD.

For the past year or two, I’ve suddenly experienced intense panic attacks. I’ve only had two spells that last a few days to a few weeks. I have depression and know that it is linked to anxiety, but I want to find the root of the problem so I can really began healing it. I just don’t know what could have caused it. Are there any starting points? Any red flags or triggers?

Panic attacks are caused by trauma or traumas that occurred sometime in your life that you were not able to deal with in a healthy way. There are many safe medications that control and stop the panic attacks. They are triggered by a smell, something that someone says, or seeing something that reminds the subconsious mind of the trauma.

There is a revolutionary therapy called EMDR that is done by a therapist who specializes in EMDR. The therapist has the skills and knowledge to bring forth from the subconsious mind trauma or traumas that have occured in your life that you don’t remember. Once the trauma is remembered the paitient is able to deal with it in an adult and emotionally healthy way preventing the panic attacks. This might be something that you may want to look into. You can good EMDR Therapy and find out anything that you want to know about it. I wish you the best and recovery from your panic attacks.

I have social anxiety disorder which has greatly hindered my life. I want to break out but I feel that I just cannot do it. I fear going to social events such as parties because I am afraid people will judge me and I will be embarrassed, therefore I avoid social gatherings whenever possible. The downside is that I have no friends and am a male virgin in my 30’s which nobody can understand. I feel lonely and ashamed. I accepted the fact that my shyness is an inborn personality flaw that cannot be changed and the only thing to release me from it is death. Essentially, I have given up. As I have become more religious, I have stopped fearing my own death and have been looking forward to it, but I don’t want to answer to God for suicide. Is there anything that I can do to live a somewhat content life with this handicap until I die?

Have you tried seeing a doctor, psychologist or trying meds? I only have mild social anxiety, but I have dealt with debilitating depression and general anxiety before. Therepy and antidpressants were the only things that helped.
Good luck!

It’s stupid, of course they do but I just wonder how. Been having anxiety disorder for several months and am on medication now. I just wonder how they cope cos I thought of going back to work just dunno how to cope back what I’ve missed.

I do not work. I wish I could but my anxiety is horrible. When I did work it helped me but now I am pregnant and the mixture is something I really wouldn’t be able to do at work. When I did work I took medication and that helped a lot. GOod luck

My doctor recommended I go into a residential treatment facility for social anxiety disorder for several weeks. She didn’t really know where was good though. I was wondering if there were any really good treatment places for it in the U.S.

Hi Linnea,

Sebastiaan here

I’ve suffered from social anxiety disorder for over 5 years and am now completely healed. I have no social anxiety anymore. This is possible for you as well. And for anyone reading this for that matter…

I’ve experienced almost all of the possible options for therapy and would like you to give you the best two out there.

One of the ways -which your doctor probably advised you- is CBT.

Cognitive Behavioral Therapy (CBT) is based on the premise that thoughts cause feelings. And that your feelings affect your behavior. The therapy uncovers negative thinking, irrational beliefs and unwanted behaviors that cause your negative emotions.

These negative thoughts, beliefs and behaviors first get identified. Once that’s achieved the approach is to replace these with more rational, positive ones.

This in turn changes the way you think about social situations that give you anxiety. And as a result you’ll feel better, can think more clearly, and make better decisions.

Aside from that, CBT teaches you how to control the physical symptoms of your anxiety through various relaxation and breathing exercises.

And CBT also focuses on exposure therapy.

This is where you will systematically desensitize yourself to social situations you fear.
Together with your therapist you think of a social situation that you might fear.

For example saying hi to a colleague. Before facing the situation in real life you work with your therapist to minimize the amount of anxiety you experience when thinking about the fearful situation.

Then once you feel confident enough to face it in real life, you take the step and "expose" yourself to the situation.

Once you feel comfortable doing that, you go on to the next step. You slowly but surely expose yourself to more and more social situations. But you get less anxious and more and more confident the more situations you are able to face.

An additional form of social anxiety treatment in CBT is group therapy for social anxiety.

Here you practice role-playing and other methods to improve your social skills. This lessens your anxiety as you feel more competent and confident in your social abilities.

CBT is the most recognized form of therapy and will get you results. However, the downside is that it is expensive and that it is hard and challenging work. Plus you are not guaranteed to completely recover…

A program that you doctor might have referred you to (I’m not related to this program) is this one:

http://www.socialanxietyinstitute.org/international.html

…

The second form of therapy -which I have experienced and am certified in- is called EFT. This stands for Emotional Freedom Technique.

It’s a psychological form of accupuncture yet instead of using needles you use the finger tips to stimulate specific meredian points on the body. It’s a weird looking technique, yet in the hands of a skilled professional extremely effective. We’re talking above 95% success rates here!

I was extremely skeptical in the beginning myself as well, but I have applied it to myself successfully, have undergone training and have healed over a hundred people of several different emotional issues. Including social phobia’s…

I have struggled for years and have worked very hard and intensively trying to solve my social anxiety using all sorts of psychology approaches, herbs, affirmations, hypnosis, NLP etc.

And I made progress with them for sure. But after years of trying very hard I only solved maybe 40% of my social anxiety. EFT helped me within months to clear the remaining 60%.

Trust me, this stuff really works.

The premise of EFT is that "the cause of all negative emotions is a disruption in the body’s energy system."

And when you tap on specific meridian points on your body while being focused in on your "problem", the disruption in your energy system gets balanced out and due to that the negative emotions disappears.

I know, you now probably think I lost it…

…Or that I’m some weird airy-fairy woo-woo guy that believes in ghosts and fairy tales.

But seriously, this weird technique is an amazing form of social anxiety treatment. In fact, I believe it to be the most effective form of social anxiety treatment out there.

It’s fast, painfree and extremely effective. You experience relief and will feel better after only one session (though completely overcoming your SAD takes several more sessions).

I have a video on youtube where I explain how it works and where I guide you through the process.
You might want to have a look and try it for yourself. ( http://www.youtube.com/watch?v=_jnlu1DaHLo# )

I offer a coaching package called "Social Anxiety to Social Confidence Guaranteed" on my site. Here I coach you 1 on 1 via skype (getting coached from the comfort of your own home and the ease of sitting behind your PC) to social confidence within 3 months. Guaranteed.

For the exact details, go here:

http://www.social-anxiety-solutions.com/cure-social-anxiety.html