Helpful Hints to Become Free from Fear
Simple Steps Can Help Control Panic and Avoid Anxiety Patterns
Jun 14, 2009
It’s quite normal to feel anxious in certain circumstances, says Australian psychotherapist Carole Kelly, and she adds that such fear can help people perform better in stressful situations such as a job interview or an examination.
Kelly specialises in treating people with anxiety and panic disorders as part of her holistic psychotherapy practice, Direction With Clarity.
Many people are feeling fearful right now, she says, because the economic downturn is causing them to be concerned about losing their jobs, not being able to afford their mortgages, or pay for children’s school or sporting equipment. The H1N1 ‘swine flu’ pandemic is also causing many people to become anxious or fearful, while others are fearful of terrorist attacks.
But, for some people, their fear of likely or possible events is so severe that it becomes disabling, and may even lead to frightening panic attacks.
When Normal Fear Gets Out Of Control
Anxiety disorder affects about 12 percent of the population, according to the American Psychiatric Association, and women are more prone to it than men. The things they worry about are normal everyday worries – health, finances, their children’s education, being late for appointments and losing one's job.
Children can also suffer anxiety disorder, fretting over their school performance, sporting activities, or experiencing fear of natural disasters or terrorist attacks.
But anxiety sufferers’ response to their concerns is so strong that they are unable to stop worrying and can experience symptoms such as:
- Restlessness or edginess
- Fatigue
- Impaired concentration
- Irritability
- Muscle tension
- Disturbed sleep
Panic Attacks Can Cripple Normal Life
“For some people the anxiety becomes so severe that it becomes disabling and they may also suffer episodes of sudden and intense anxiety, known as panic attacks,” Kelly says, adding, “These may be so frightening that the sufferer will reorganise their lives to avoid encountering triggers that may encourage them to reoccur.”
Panic attack symptoms can include:
- Palpitations
- Sweating
- Trembling or shaking
- Shortness of breath
- Choking sensations
- Chest pain or discomfort
- Nausea
- Dizziness
- Feeling detached from oneself
- Fear of losing control or dying
- Numbness or tingling
- Chills or hot flushes
Despite their terrifying aspect, Kelly says panic attacks are not life threatening, and can be controlled.
Take Control of Anxiety and Panic
“Seeking professional help is always advised but there are things that you can do by yourself, to reduce the anxiety and regain a feeling of control,” she says.
Organisations such as Anxiety Treatment Australia, provide helpful information, and most cities have anxiety and panic support groups.
There are also many self-help books, including one just released, The Anti-Anxiety Workbook, co-authored by Ryerson University, Canada, psychology professor Dr. Martin Antony. “Fortunately, anxiety disorders are highly treatable,” Dr. Antony said.
“For some people, the book alone might prove useful. Other might use it as a springboard to seek formal treatment.”
Ten Simple Steps to Reduce Anxiety and Regain Control
Kelly suggests a series of health and nutrition activities to manage your stress and mood swings.
- Make a list of your major symptoms and triggers of anxiety/panic then monitor your panic attacks. Keep a daily list for at least one week.
- Reduce physical stress by regular exercise, which will increase your mental tolerance of stress.
- Improve your nutrition. Eating sensibly will also reduce stress and regular meals mean that you will not experience wide swings in blood sugar levels which can produce similar symptoms to anxiety.
- Drink plenty of fluid throughout the day, especially water.
- Eat regular meals: 5-6 small meals a day are better than 1 large meal.
- Limit or give up coffee and tea (other than herbal varieties).
- Keep alcohol consumption very low.
- Give up smoking if possible, or strictly limit it.
- Avoid stimulant or mood altering drugs unless prescribed by your doctor.
- Get plenty of sleep.
Readers may also enjoy Use Your Mind to Defeat Panic along with Mental Health Benefits from Nature.
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