Anxiety and Panic Attacks

I’ve often observed that many people’s top-ranking fear is not death but having to speak in public. The joke is that these people would rather lie in a casket at their own funeral than give the eulogy.

Public speaking for people who suffer from panic attacks or general anxiety often becomes a major source of worry, possibly weeks or even months before the speaking event is to occur.

These speaking engagements don’t necessarily have to be the traditional “on a podium” events; they can be as simple as an office meeting where the individual is expected to express an opinion or give verbal feedback.

In this case, the fear centers on having a panic attack while speaking. The individuals fear being incapacitated by the anxiety and hence unable to complete what they’re saying. They imagine fleeing the spotlight and having to make all kinds of excuses later for their undignified departure -out the office window . . .

This differs slightly from the majority of people who fear public speaking. With others, their fear tends to revolve around going blank while speaking or feeling uncomfortable under the spotlight of their peers. The jitters or nerves are, of course, a problem for this group as well-but they’re unfamiliar with that debilitating threat, the panic attack, because they most likely haven’t experienced one before.

So how should a person with an anxiety issue tackle public speaking?

Stage 1 is accepting that all of these bizarre and, quite frankly, unnerving sensations aren’t going to go away overnight. In fact, you’re not even going to concern yourself with getting rid of them for your next talk. When they arrive during a speech or meeting, you’re going to approach them in a new manner.

We need to build your confidence back to where it used to be before any of these sensations ever occurred. This time, you’ll approach it in a unique, empowering manner, allowing you to feel your confidence again. Some say that most of the top speakers are riddled with anxiety before an event, but they somehow use this nervousness to enhance their speech.

I’m going to show you exactly how to do this.

My first point is this, and it’s important:

The average healthy person can experience an extreme array of anxiety and very uncomfortable sensations while giving a speech and is in no danger of ever losing control, or even appearing slightly anxious to the audience. No matter how tough it gets, you’ll always finish your piece-even if, at the outset, it feels very uncomfortable to go on.

You won’t become incapacitated in any way.

The real breakthrough happens when you fully believe that you’re not in danger and that the sensations will pass. By asking for more, you’re saying:

“I realize that you [the anxiety] hold no threat over me.”

What keeps a panic attack coming again and again is the fear of the fear-the fear that the next one will really knock your socks off and the feeling that you were lucky to have made it past the last one unscathed.

Because they were so unnerving and scary, it’s your confidence that’s been damaged by previous anxiety episodes. Once you fully understand that you’re not under any threat, then you can have a new response to the anxiety as it arises while speaking.

There’s always a turning point when a person moves from general anxiety into a panic attack, and that happens with public speaking when you think to yourself:

I won’t be able to handle this in front of these people.

That split second of self-doubt leads to a rush of adrenaline, and the extreme anxiety arrives in a wavelike format. If, however, you feel the initial anxiety and react with confidence that this isn’t a threat to you, you’ll process the anxiety rapidly.

Using this new approach is a powerful ally because it means it’s okay to feel scared and anxious when speaking. That’s fine-you’ll feel it, and you’ll move with and through the sensations in your body and out the other side.

Because people are often very anxious before the talk has begun, they may feel they’ve already let themselves down. Now you can relax on that point. It’s perfectly natural to feel the anxiety.

Take, for example, the worst of the sensations you’ve ever experienced in this situation-be it general unease or loss of breath. You’ll have an initial automatic reaction that says:

“Danger-I’m going to have an episode of anxiety here, and I really can’t afford for that to happen.”

At this point, most people react to that idea and confirm that it must be true because of all the unusual feelings they’re experiencing. This is where your train of thought creates a cycle of anxiety that produces a negative impact on your overall presenting skills.

So let that initial “Oh dear, not now” thought pass by, and immediately follow it up with the attitude of:

“There you are-I’ve been wondering when you would arrive. I’ve been expecting you to show up. By the way, I’m not in the least threatened by any of the strange sensations you’re creating. I’m completely safe here.”

Instead of pushing the emotional energy and excitement down into your stomach, you’re moving through it.

Your body is in a slightly excited state, exactly as it should be while giving a speech-so release that energy in your self-expression. Push it out through your presentation, not down into your stomach.

Push it out by expressing yourself more forcefully. In this way, you turn the anxiety to your advantage by using it to deliver a speech; you’ll come across as more alive, energetic, and in the present moment.

When you notice the anxiety drop, as it does when you willingly move into it, fire off a quick thought when you get a momentary break (as I’m sure you have between pieces), and ask it for “more.” You want more of its intense feelings because you’re interested in them and absolutely not threatened by them.

It seems like a lot of things to be thinking about while talking to a group of people, but it really isn’t. You’d be amazed at how many different, unrelated thoughts you can have while speaking. This approach is about adopting a new attitude of confidence about what you might have deemed a serious threat up until now.

If your predominant fear of speaking is driven by a feeling of being trapped, then I suggest factoring in some mental releases that can be prepared before the event. For example, some events allow you to turn the attention back to the room to get feedback, etc., from the audience. If possible, prepare such opportunities in your own mind before the engagements.

This isn’t to say that you have to use them, but people in this situation often remark that just having small opportunities where attention can be diverted for the briefest moment makes the task seem less daunting.

It may even be something as simple as having people introduce themselves or opening the floor to questions. I realize these diversions aren’t always possible and depend on the situation, but anything you can factor in that makes you feel less trapped or under the spotlight is worth the effort.

Click Here For more information regarding Glossophobia or more known as speech anxiety

Click Here for more information regarding Social Anxiety

There is a wide range of panic attack anxiety symptoms out there and if you suffer from this condition, then you likely know that there are many different things to deal with, but do you know how to spot the symptoms? If you are one of the millions of people who are stressed out, then you might also be living with an anxiety disorder and not even realize it. Many times, when we find that we are stressed and unable to deal with our problems the right way, we begin to suffer from symptoms of anxiety and even panic attacks in some cases. So, if you are stressed, one of the most important things you can do for yourself is to learn to properly deal with these feelings.

Panic attack anxiety symptoms, when left untreated can affect your life and add to job difficulties, health and marital problems and depression, so it’s important to know what you’re dealing with so you can keep living a normal, unaffected life, even if you do happen to suffer from this condition.

Some people can actually deal with panic attack anxiety symptoms quite well. By using relaxation techniques and through diet, exercise and a good, solid sleep schedule, many people feel only what is considered ‘normal anxiety’ and it passes in no time. However, many others have problems with letting their feelings out and this is where a person can develop an anxiety disorder.

If you find that you are struggling to deal with panic attack anxiety symptoms, then you should know that there are certain lifestyle changes which you can make that might help you to relieve some of these annoying symptoms and easily deal with your anxiety so that you can go on with your life. For instance, if you begin feeling anxious, if you are able to, make the time and take a walk. Often, part of the reasons we feel extra anxiety is because we don’t work off our added energy that we get from the adrenaline which builds up because of our anxiety and stress. The next time you’re feeling stressed, try working out. It’s likely that you will feel much more relaxed after a workout and this could greatly benefit you from anxiety symptoms.

Another factor that is very effective in fighting panic attack anxiety symptoms is to get a good night’s sleep, every night. Sleep helps the mind and body to rest and rejuvenate, which can be very effective in helping you to ease your anxiety. The theory behind this is that when you get a good, deep sleep your mind is able to work through some of the stressors in your life that may be causing you anxiety. When your body is well rested, you can find that you are more alert and able to deal with the problems which are frustrating you.

There are also many helpful programs available to overcome anxiety and panic attacks and even if your condition is mild, a less stressful, anxious life is a key to longevity.

Anxiety and panic attacks are suffered by many. Jennifer Johnson provides information and resources to help you overcome panic attack anxiety symptoms

Now what you have to do first is to judge the two things from the clinical point of view. You have to differentiate the gravity of the two symptoms and watch minutely the span of the duration of the predominant symptoms. You may have watched that in the case of panic and anxiety attacks the symptoms invade all on a sudden, shudder the patient hard and vanish within a short while disheveling the mental plain of the patient.

But the specific features of anxiety are long lasting and prone to be chronic. Hence Panic attacks anxiety disorder though may live side by side there is a slight difference between the two when the question of situation of attacks comes the fore front. However, in the broader point of view they are relatively interrelated. You are sure to wonder when you find that anxiety precipitates panic attacks and on the other hand it is panic attacks that beckon

. 

These types of attacks are outcome of discrete episodes of acute anxiety. The onset as you may watch is almost sudden. The onset lasts for a couple of minutes and is characterized by very severe anxiety. As the symptoms begin classically unexpectedly you may name it ‘ out of the blue attack’. There are other varieties of panic attacks too. The attacks are absolutely anticipatory or absolutely triggered by a panic episode. Suppose, you have fear of enclosed places so if you enter such a place you are sure to experience certain panic attacks the moment you are willing to step in or are ready to enter there. 

It is seen that you fear some awkward situations and never want to face them. You always try a cue but it may be so that you are all on a sudden face such a situation. You have coined enough courage to combat the situational fear. But it is seen that in spite of your being boosted up by self motivation you must fall prey to an attack that may be delayed but inflicts on you enough trouble for a long period of time. 

You must keep in mind that both panic attacks anxiety disorder pounce on you when significant changes make your life nothing but a hell. The stressful situations or some types of responsibilities may precipitate both of them. However, if you are able to hold the rein of anxiety you will see that your condition of attacks get the better of you. Hence what you have to   brood much is what to do if these two attacks become a common factor in your life. I suggest that the thing you would do first is to combat panic attacks anxiety disorder with enough courage.

Learn how to cure Panic Attacks Anxiety Disorder and receive more FREE tips for helping you

It is said that around 5% of the world’s population suffer from a panic attack at one time or another, and an even smaller percentage have a chronic condition called panic attacks anxiety disorder. There are numerous ways of treating panic attacks anxiety disorder. However, it is important that one understands what a panic attack is, the underlying causes, as well as the symptoms that follow an attack.

What is a panic attack?

A panic attack is a random occurrence of panic brought upon somebody for no reason. They are very scary in that sufferers often think they are going crazy, having a heart attack, or even dying. But what brings on these attacks?

Causes

Not many studies have been done to pinpoint the exact causes of panic attacks anxiety disorder. However, some possible causes may include abnormal brain function, stress, and genetics. Some scientists also propose that these attacks are brought on by the body’s natural “fight-or-flight” reaction. For example, if you are walking down the street and a big dog starts chasing after you, your natural instinct is to run. Those who suffer from panic attacks anxiety disorder, however, react abnormally to normal daily life situations as if they were “fight-or-flight” situations.

Symptoms

Panic attacks have many symptoms including, but not limited to, the following:

- Nausea
- Light-headedness
- Sweating
- Shaking
- Chills
- A feeling that you’re about to die
- Speedy heart beat
- Headaches
- Difficulty swallowing

Symptoms may last anywhere from beginning of the attack to 24 hours. When the symptoms subside, the sufferer often feels very tired and drained and frequently deeply fears another attack coming.

How is this disorder treated?

Many times a doctor will prescribe a medication. Others will tell you to breathe into a paper bag. Although these methods do not work all the time and often have some negative side effects. What a sufferer should do is end their panic attacks before they even begin.

Difficulty breathing, heart palpitations, tightness in the chest and feeling faint can all point to a heart attack. But what if these symptoms also come with overwhelming fear? Although a heart attack can’t be discounted, there’s a good chance that you are having a panic attack. They are caused by anxiety or irrational fear and can often be mistaken for heart attacks because of their similar symptoms, like palpitation, difficulty breathing and dizziness. These symptoms often go untreated and can become a full-blown panic attacks anxiety disorder, which can, in turn, lead to different phobias and other serious disorders.

Although panic attacks are scary and alarming, they can be prevented from becoming serious anxiety disorders and the first step to stop this is to understand these attacks. The following information can help you understand what they are and how an anxiety disorder can develop as well as how to prevent it from happening.

1. Anxiety, stress and worry can cause panic attacks. It’s normal to feel fear, anxiety and stress. But if it happens for no reason and causes serious discomfort like palpitations, sweating, tightness in the chest and difficulty breathing, then you will be experiencing a panic attack. These symptoms are further aggravated by extreme anxiety and feelings of doom, as well as the fear of going crazy. Although these attacks usually last for about 10 minutes, they can extend to up to an hour.

2. Different people can experience anxiety attacks. They don’t choose age, gender or financial status–they can happen to males or females, teenagers or adults, the rich or the poor. They can also happen anywhere, at any time–whether you’re riding the bus or driving your car or even while you’re at the movies. Often, what seems like a simple case of “the nerves” or basic anxiety or stress can often turn into a more serious anxiety disorders.

3. Different things cause panic attacks. Something as simple as seeing a TV ad for laundry bleach can cause you to sweat, feel dizzy and faint and to experience an anxiety attack. This might have been triggered by a bad childhood memory related to laundry bleach, such as hurting your hand with it. Even everyday things such as crossing the road or giving a crucial presentation to your boss can be a trigger for an attack. They can be caused by many different things–from traumatic experiences and family history to drug abuse and chemical imbalances.

4. Anxiety disorder symptoms are different for everyone. You may experience palpitations, nausea and trembling while others may feel faint, dizzy and nauseous–different people experience panic attacks differently. Some symptoms may even develop into heart attacks, depending on the severity of the attack.

5. There is a way to prevent attacks. Anxiety attacks happen to everyone and they range from very mild to very severe but they may be stopped from becoming debilitating or from developing into a panic attacks anxiety disorder. One practical way to do this is to know how to fully relax your body and mind. This can be achieved through a variety of ways–from deep, slow breathing to listening to calming music and visualizing soothing images. All these can alleviate the symptoms of panic attacks and prevent them from becoming more serious.

6. There are ways to treat and prevent a panic attacks anxiety disorder. Although all of us may experience one or two panic attacks throughout our lives, some people may have recurring attacks, which can develop into a debilitating disorder. Those whose attacks develop into severe anxiety disorders may find themselves too scared to go out of their houses or to even accomplish such mundane tasks as cleaning or cooking. Anxiety disorders, though, may be treated by regular therapy and, in extreme cases, through medication.

Although anxiety attacks can become debilitating, harmful and lead to a panic attacks anxiety disorder, there is nothing to worry or fear about them. With knowledge, understanding and proper relaxation techniques, attacks can be controlled and eventually eliminated from your life for ever.

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Stressful Moments: Why do we get stressed is a common question asked when looking for answers behind stressful moments. What a major breakthrough that would be if we could pinpoint exactly what it is that triggers these stressful bouts – but because we all differ in so many ways then trying to decipher what brings these moments to ahead can be very difficult.

Everybody at one point experiences anxiety when faced with a stressful or worrying situation. Anxiety is the feeling of fear, apprehension and worry, accompanied by nausea, palpitations, chest pain, and breathlessness. Sometimes this can interfere with your normal life. Excessive anxiety can be linked with other psychiatric conditions, such as depression.

Anxiety can be in many forms. It may be a fear of snakes, a fear of heights or stage fright, or it could also be nonstop worry about your parenting skills or constant fretting about success at work, etc.

Components:

Anxiety is said to have four components:

Cognitive components: This imposes fear of uncertain danger.

Somatic components: When faced with a frightening situation your blood pressure and heart rate are increased, you tend to sweat, and blood flow to the major muscle groups is increased. The somatic signs of anxiety might include pale skin, sweating, trembling, and pupil dilation.

Emotional components: The emotional components of anxiety cause a sense of dread or panic, nausea, and chills.

Behavioral components: This would lead to both voluntary and involuntary behaviors, and you maybe directed at avoiding the source of anxiety which is quite common.

Types of Anxiety and the symptoms:

There are various types of anxiety – Generalized Anxiety Disorder, Panic Disorder and Agoraphobia, Obsessive Compulsive Disorder, Post traumatic Stress Disorder, Social Anxiety and specific phobias. Anxiety Disorder is very common throughout the world. It is a chronically recurring case of anxiety that can seriously affect your life. People with this disorder feel afraid of something but are unable to articulate the specific fear. If you are constantly worrying, and have a hard time controlling your worries then you might be suffering from anxiety disorder.

Some of the common symptoms of anxiety disorder are:

• Muscle tension
• Heart palpitations
• Dizziness
• Fatigue
• Shortness of breath
• Sweating
• Nausea
• Cold hands
• Jumpiness
• Difficulty falling asleep
• Hot flashes or chills
• Diarrhea and irritated bowel syndrome

Anxiety can make you cranky and irritable. You may get tired easily and often suffer from insomnia. It is very important that you seek professional medical help. For the initial diagnosis of this problem, a good assessment is required by taking a standardized interview or questionnaire procedure with expert evaluation. There should be a thorough examination to find out the cause that could have triggered this condition. If the patient has a family history of anxiety disorders then this could be a possibility.

Treatment:

You can get help and come out of your fear. There are four types of therapy that have proved to be helpful and they have been used successfully to address the symptoms of anxiety disorders.

Behavior Therapy: Here you are made to face your fear in a planned environment, and using different relaxation techniques, you are made to accept and overcome your anxiety and panic. This helps you to become more confident about managing fear and anxiety and also prepares you to face any kind of inducing situations.

Cognitive-behavioral therapy: This is the most popular and effective type of psychotherapy to overcome your anxiety. The goal is to understand your thinking process and help you to develop coping skills before your anxiety takes over. This helps you:

• Challenge false or self-defeating beliefs
• Think positive

Psychodynamic psychotherapy: This therapy helps those who have fear because of unconscious mental conflict. You are made to uncover the conflict as a means to stop the fear-causing anxiety and panic.

Alternative therapies: Different therapies have been developed for treating anxiety, like EMDR – a therapy that utilizes rapid eye movement, repetitive sounds and tapping to reintegrate an “out of sync” brain. Even acupuncture is being used to treat anxiety.

All these therapies depend on various subjective factors, such as therapist competence. It is advisable to go to only a well known and experienced psychotherapist. Self help and relaxation techniques also play an important role in relieving anxiety symptoms. Improving your eating habits and reduction in caffeine and sugar intake also helps. Exercise and a relaxation technique such as yoga, is also very helpful. Try to reach out to your friends and family and share your troubles; do not let it get accumulated before it hits you hard. Anxiety is very common and you are not the only one, so don’t hesitate to seek help.