September 27th, 2010 
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Self help for anxiety attacks – A brief introduction
Author: dedi
Progressive muscle relaxation (PMR) is another technique that can be used to treat this mental disorder. There is lot of muscle contraction whenever you get these mental disorders. This therapy or techniques helps you calm yourself and your muscles which helps you relax and get relieved instantly. These muscle contractions happen very quickly and one will not be very much aware of this too. But one can definitely feel the effect of these muscle contractions. Therefore it is important that people do not take their muscle tension problems casually.
There is another technique called self-modification programs. These programs help the person have a check on one’s behaviours and responses to different situations and help them keep it under control if it becomes erratic. There are people who make use of diaries for handling these problems. The panic diaries are basically used to write down these mental disorder experiences and how they were dealt with. This recorded information will come in very handy when such incidences take place in the future as it is very difficult to stay calm and decide as to how the problem should be dealt with at the time of the incident.
Try to learn and master as many self help techniques for anxiety attacks as possible if you really want to get the best and effective results out of these treatments.
Article Source: http://www.articlesbase.com/mental-health-articles/self-help-for-anxiety-attacks-a-brief-introduction-2289657.html
About the Author
Cure Your Emotional Disorder Now
http://panicattackproblem.blogspot.com/
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I have social anxiety (self diagnosed). I’ve never seen a doctor or taken meds for it.?
I was wondering to those who has or had SA, does seeing a shrink or taking medication really get rid of your fear of making speeches or doing presentations?
What I don’t get is how someone can take a drug then just forget they have SA or have those feelings go away.
I guess I don’t really believe in it which is why I never seeked helped.
Those self help books did not help me, nor does audio tapes. Tried both of those.
any feedback is appreciated.
Thanks
Check this out:
I also self-diagnosed myself with SA. This was after seeing two shrinks who had no idea what the hell they were talking about. One told me: “When you wake up, meditate for a while and then you should feel better.” LOL!!!!!!!!!!!
I would get headaches when I was around a lot of people, start perspiring, and lose almost all concentration.
So, after searching the internet, I ran across SA, read a few books, and felt comfortable that this was my problem. I went to a Doctor (MD) and told him my symptoms. I got no meditation or family problem B.S., and he prescribed me Lexipro.
I have to say Lexapro has helped a lot. The physical symptoms are gone, yet the mental symptoms still kinda linger. I think I’ll have to train myself some way to be more social. I have made progress, but I think I couldn’t have done without the Lexipro. I’ve also come to accept that maybe it’s not in my character to be social and have lots of friends. I have accepted that I am more of loner. And I can live with that…
Hope this helped
Anxiety/Self esteem pills for 15 year old.?
In regard to my last question on pills with people with anxiety etc. i have researched them and i can’t find much about age restrictions i found that Valerian Root Capsules are for 12 years +. However i was wondering if there were anymore out there. So i am looking for medication safe for my age for
* Anxiety/Stress/Confidence
* Help Memory
* Help burning fat in stomach
*Don’t take pills for anxiety it only makes it worse in the long run, please believe me. If you email me through my profile I can help you with your anxiety the best I can.
*Not sure about the memory one to be honest but medication isn’t the answer.
*Burning fat in stomach? That’s easy I’ve got zero fat on my stomach or on any part of my body, all it takes is a little motivation and a trip to the gym or go on regular jogs (say 3 times a week). When you first begin say run a mile or 2 and then gradually as you notice your cardio and legs get stronger increase the mileage. Ofcourse this can get boring so do some sprints which can get your body into fat burning mode and carry on jogging.
Medication is not the answer to anything.
POLL: Do you think I should just quit the fight and turn my self off from the outside world?
You might not want to read all of this, but it would really help if you do, and give me some advice. But it’s up too you.
I have Aspergers Syndrome (a form of autism) It is relatively mild and I can communicate with people to an extent. But all I’ve ever wanted to be in my life is normal. I look at all the people of my age group and think to my self, wow! how can they communicate to that degree? Then I think too my self, oh yeah, I’m autistic.
I am becoming very depressed, theres this really good looking girl at my work. I have been told that she fancied me, everytime she walked passed me she smiles at me.
So I went up too her and tried to talk to her. Then that’s when my autism kicked in. My social defects were all over the place; I was acting extremely clumsy, I found it so hard to connect. She looked at me and the look on her face was shocking.
So a few days later one of her mates comes up to me and said that she thinks am seriously retarded. That’s when my depression kicked in to a very high degree.
I’ve had enough, I really do try and act normal. I try and start a conversation, it fails up completely because I have that inability to talk to people. I’m always making a fool out of my self. There are times when I just feel like suicide. I feel very alone. I don’t see my autism getting any better. I feel like an out cast. Everyday is like smashing through a brick wall.
The worst part about it all is that my mum and dad are just saying it’s all teenage shyness, and it will go away. I keep trying too explain to them that yes, the symptoms are slightly similar, but it’s still not the same. Guess what? They still don’t understand me.
So do you think I should just stop and not care about people anymore? All people have ever been is obstacles, I’m always trying to avoid them to prevent self anxiety.
Sometimes I just want to not care anymore, and just switch my self off from them completely. Yeah I know it might make me very antisocial, but at least am not going to worry anymore.
What do you think I should do? Do you think I should stop my life? It will be very hard for me too get a job in the future.
If someone calls u retarded because of your Aspergers, then you’ve got to throw it out there that you’ve got autism.
Telling them you’ve got autism (saying Aspergers will just confuse them) will at least let you know if you are talking to someone who is sympathetic to your problem or not.
From there you can form friendships with good people.
Your mom and dad are probably partly right. Many teens go through what u r going through, but your situation is probably a bit harder.
So tough it out and see how much better your life will be in 5 years. If you shut yourself off to everyone you will feel much worse in the end.
EDIT: BTW, u r a great writer so don’t rule out writing as a career.
Bad anxiety! self talk & meditation.. worth a try ?
ive had overwhelming anxiety for the past 4 years, i just recently got a psychologist and he is trying to teach me to self talk positively because he thinks ive been self talking myself into it deeper over the years. & he said ive been catastrophizing everything so he is doing Cognitive behavior therapy & meditation.
problem is, when i get into really really bad anxiety the only way for me to feel better is to tell myself very un-positive things. example- ill tell myself i dont have to leave the house, i dont need friends i dont need anyone or anything, when in actual fact i do! saying things like that to myself is the only thing that makes me feel ok. if i try thinking positively it freaks me out something shocking.
does this therapy take a while to work? ive only been to 3 sessions so im not expecting it will work this fast but has anyone had any positive experiences with this kind of therapy? or am i possibly beyond help & wasting my time ?
ive had it bad everyday for 4 years now. i dont care what it costs i just need to feel better
I have been to therapy for anxiety for 3 years. I had so much anxiety that I had a panic attack in the waiting room my first appt. I went from total agoraphobia, to going to concerts by myself! It is NOT something that gets cured. you have to constantly work at it and become more self-aware. Cognitive therapy is the best most permanent solution. Anti-depressants only mask the problem.
Find books about anxiety. Find your triggers of anxiety. Try yoga (it works for me). Talk to yourself (seriously) to remind yourself that you are in control of EVERY situation you are in, and if you don’t have control of it then do some research (like accident statistics or knowing where exits are).
One tip for your therapy session is to bring a list of questions and concerns. Keep a journal of your anxiety levels for every day and what you were anxious about. My underlying anxieties are control issues, trust issues, and what others think about me. You will figure out what your underlying issues are with time, and some you may have never even considered.
The key to therapy is to stay actively aware of yourself, and actively trying to get better. Find solutions that work for you instead of against you. It has taken me years to get better and I still struggle. You will be fine, learn to let go and trust your therapist. Remember you can tell them anything, even if you feel crazy.
Anxiety: Self Help tips anyone?
I have a little bout of social anxiety. I always get a little nervous when walking into a classroom(not all of them, guess it just depends on the vibe). Or when I raise my hand to answer a question (again not all the time just in cerain clasess/circumstances where I am not comfortable). Or you know when a teacher goeas around the room and makes everyone introduce themselves (I usually like to got first b/c if I wait too long, my anxiety kicks in (heart racing/body heat rising/shallow breathing etc). It’s like I want to make a good impression, but the truth is, I really don’t care that much. But once those “fight or flight” responses kick in, no amount of thinking or controlled breathing can really shut it down(I have gotten better at it a little though). I know leaving the scene would help, but obviusly i’m not going to do that lol(it’s just class etc.). Besides, i’m not in any danger. My brain is just sounding an emergency alarm for no good reason!
Then theres Approach Anxiety…….ugh. Guys, you know what i’m talking about. I fight through it, but I don’t think that will ever truly go away.
I bought this anxiety book but haven’t had time to read it lately since I am in the middle of my college semester. The book is all about midfullness and meditation.
Like I said, it really just depends on the atmosphere of the room and my percieved “spotlight effect”. If the vibe is casual and friendly where everyone is talking (like an auditorium) i’m fine.
Any self help tips for dealing with this? Does anyone elses have this problem?
Learn how to control your breathing. Deep breathing brings on many sensations (such as “lightheadedness” and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that you are afraid of.
If you want to know more about that, see my resource below and read it.