Here is another article on panic attacks self help that you may find useful

Two of the most horrifying little goodies that so often accompany panic attacks and severe anxiety are derealization and depersonalization. Both can be absolutely crippling and take you right to the turnstiles of your perception of insanity. This article will discuss what these spooky phenomena are and what may cause them.

Coming from personal experience, derealization is a deep and disturbing sensation of unreality and detachment from one’s immediate world, rather an altered state of consciousness. It’s been described as feeling as though one is looking at the world through thick glass. I mean, you can see clearly, are fully oriented, and can function; however it’s like you’re operating in a very exclusive dimension. It is an absolutely terrifying experience and generally leads to the belief that insanity is at hand - especially if one hasn’t the knowledge as to what’s really going on. As derealization presents, one becomes extremely concerned about what to do and how to find help. See, it’s all about the fear of being, and appearing, crazy - or at the very least, extremely strange.

Now, just as derealization is an environmental perceptual issue, depersonalization is an equally disturbing self-perception phenomenon. During my junior year in college I walked into the house I shared with some buddies and caught a glimpse of a photograph hanging on the wall of the six of us. Though it was only a glimpse, something just didn’t seem right – that quickly. So I stopped, walked back to the photo and saw this person right in the middle of the picture. I knew who he was, yet I didn’t. But it was me! I can’t tell you how frightening that sensation was. Depersonalizaton holds the potential to snatch away your last morsels of identity and security, having any sort of concept of self relegated to the dumpster.

So, what actually causes these sensations? Recent research has suggested that extraordinary and frightening sensations, such as near-death and out-of-body experiences – which I believe are in the same ballpark as derealization and depersonalization – may occur because of stress-induced malfunctioning brain chemistry. For example, a structure in the temporal lobe (lower side) of the brain known as the angular gyrus, specifically the right angular gyrus, is believed to process sensory input in an effort to aid in the perception of our physical selves. Featured in one particular study was a seizure disorder patient participating in a course of electrical stimulation treatment. During a procedure the electrodes were applied to the right side of the patient’s head (right angular gyrus?), and guess what? When the juice was turned on the patient reported an out-of-body experience. Now, this research doesn’t specifically address the cause of derealization and depersonalization; however it begins to point some fingers. At least I think so.

The strange sensation of floating outside of the body during times of perceptual disorientation may be generated by any number of things, including panic, intense anxiety, major life stress, emotional and physical trauma, and brain disease or injury. As it applies to mental and emotional distress, perhaps as life circumstances begin to overwhelm us we become victims of transitioning consciousness as our minds react by generating custom-tailored out-of-body experiences known as derealization and depersonalization. V.S. Ramachandran, M.D., Ph.D., director of the Center for the Brain and Cognition at the University of California, San Diego, underscores the power of perceptual alteration by proposing there’s a shift in the very boundaries of self-perception when incoming sensual input doesn’t comply with what one perceives and requires as the norm. By the way, do whatever you can to read any of Ramachandran’s writings because it’s absolutely amazing stuff. This guy is the real deal.

As a past sufferer of this hocus-pocus, I view derealization and depersonalization, intense perceptual alterations, as the mind’s self-protective reaction to the ultimate perceived state of overload. It just seems to me that when the mind believes it’s mega-overwhelmed it flips the switch on a perceptual filter, believing even the slightest additional bit of stimuli may lead to various degrees of psychic meltdown. Yes - it’s the mind in a powerful state of defense. Within this theoretical framework, the mind is trying to give itself a fighting chance to sort and process that with which it’s already wrestling, so it chooses to inhibit the sensory messages streaming in from one’s immediate internal and external experience.

Now, unfortunately, the mind’s fear circuitry is chugging along very independently and just as efficiently as its perceptual filter. So off go the alarms because the sensations experienced as a result of the mind’s work to defend itself, which may include derealization and depersonalization, are causing the alarm circuitry to freak. As a result, one flips into all-out panic mode, desperately trying to reestablish a sense of perceptual orientation and comfort. And that only makes things worse because it totally interrupts the mind’s immediate mission of managing thousands of cars at rush-hour. And so one is left with this ever-building traffic jam caused by two vehicles: an overloaded mind on the verge of meltdown and a very agitated and loudly rebellious fear circuitry. Needless to say, no one’s going anywhere.

I might also suggest that derealization and depersonalization may also present as a result of the mind being so consumed by its present overload, it simply can’t deliver perceptual accuracy in response to what the senses are bringing to the table. Don’t ever forget – this is all about how we receive self and the world. And there’s only so much of the mind to go around. Yes – it does have its limits.

Dr. V.S. Ramachandran, from his book, A Brief Tour of Human Consciousness: From Imposter Poodles to Purple Numbers (Pi Press, 2004), sets the table for his thoughts on derealization and depersonalization by mentioning two fascinating neurological disorders. The first, Capgras Delusion, is characterized by the patient being convinced a close family member or friend is an imposter. The patient has no problem grasping familiarity of appearance and behavior; however the relational significance just isn’t there, and the patient is fully aware of the disconnect. Ramachandran then mentions Cotard’s Syndrome, a neurological disorder characterized by the patient believing she has lost everything, even parts of her body, and believes she may, indeed, be dead and is walking about as a corpse.

Ramachandran suggests derealization and depersonalization may well be caused by the same altered brain circuitry that brings on Capgras and Cotard’s, even to the point of referring to derealization and depersonalization as rather a “mini-Cotard’s.” In the face of a life-threatening emergency a piece of anatomy in the frontal lobe of the brain, the anterior cingulate (also involved in the processing of physical pain), becomes active. Its ensuing action pulls in the reins on the brain’s fear circuitry. As a result, disabling phenomena such as fear and anxiety fall by the wayside. But it doesn’t stop there, as the anterior cingulate then ramps-up alertness just in case we need to defend ourselves. Well, the bottom-line is we’re left in this emotionally void and hypervigilant state, and Dr. Ramachandran proposes we have but two alternatives to account for what’s happened: “The world just isn’t real,” presenting in the form of derealization, and “I’m not real,” presenting in the form of depersonalization. Go back several paragraphs to my description of my personal experience with depersonalization. One of my statements was, “I knew who he was, yet I didn’t.” Kaboom – what a fit.

I find all of this really very fascinating, especially when you consider that something that feels so horribly frightening, and that holds the potential to cause such major dysfunction, may actually be the mind’s naturally intended way of protecting itself. Indeed, the mind may be saying, “I’ve got a bit more than I can handle here – could someone please help me out?” To me, assigning a personality, if you will, to the mind gives its generated distressing phenomena a bit of softness and gentleness; making them seem so much less abysmal. I mean, it’s like the mind is this living, feeling being to which we can show compassion as it’s hurt, confused, worn-out, and desperately in need of rest and care. I really believe in this relationship with mind, and it’s my opinion the only thing that keeps us from realizing its fullest two-way potential is overcoming our misinterpretations and overreactions to the mind’s naturally occurring protective mechanisms. Yes - as soon as we sense the beginnings of sensations such as derealization or depersonalization, and the alarms sound, we think our way to exaggerated and inappropriate reactions. And it’s this dynamic that causes all the hubbub, not the perceptual alterations themselves.

Well, hey – that’s it for this writing. Hopefully you know a bit more than you knew coming in. And if derealization and/or depersonalization are tearing your life apart, here’s hoping for some insight and relief. Don’t ever forget – you are not going crazy! Keep an eye out for my article, Panic Attacks and Anxiety: Adios! to Derealization and Depersonalization. It’s a great bit of follow-up.

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panic attacks self help information No Comments December 1st, 2009

Here is another article on panic attacks self help that you may find useful

That is not only sad, it is dangerous because continually suffering with panic attacks can lead to anxiety disorder (the constant fear of having another anxiety attack). When this happens all life decisions are ruled by the fear of suffering yet another attack.

Needless to say, this can damage your lifestyle, friendships, love-life and even threaten job performance.

This results of panic attacks are that the sufferer will often withdraw from normal everyday activities, such as:

* Planning holidays or travel.

* Leaving your home, or being alone.

* Making appointments or socializing with people, for fear that you might have to excuse yourself half way through.

* Giving a speech or presentation, for fear of having a panic attack.

Common Symptoms Of A Panic Attack

If you are unsure whether you, or someone you love is suffering with a panic attack, then here are some common symptoms that you should look for:

* A Racing Heart

* Chest Pain

* Palpitations

* Difficulty breathing

* Headaches

* Sweats

* Bowel Troubles

* Nausea

* General Fatigue

* Dizziness

* Insomnia

* Butterflies in the Stomach

* Difficulty Swallowing

* Constant Fear Of Impending Doom

* Depression

* Agoraphobia

* Sudden Panic

* Irritability

* Social Nervousness

* Feelings Like You Are Going Crazy Or Losing Control

* Feeling Alone And Out Of Place

* Believing That There Is No Hope Of Normality

* Social Phobia

* Disturbing Dreams And Thoughts

This is not a complete list but any combination of the symptoms mentioned there should very well point to panic attack as the cause. If you are suffering with these symptoms you should take action to get your attacks under control before they increase in frequency.

Immediate Action You Can Take To Help Panic Attacks

Many people have found it helpful to learn what can exacerbate anxiety and lead to panic attacks. Simple items such as food can amplify anxiety, or make a panic attack much more probable.

Foods like:

1 Processed Foods (lunch meats, chips, packaged snacks)

2 Caffeine (in coffee, tea, chocolate)

3 Energy Drinks (Red Bull, Monster, Rockstar etc.)

4 Sugar (in the form of sucrose, glucose, corn syrup)

The Truth About Alcohol And Panic Attacks

Though having a stiff drink may seem like an obvious way to “calm the nerves,” you need to understand that alcohol dehydrates the body and this causes the body to feel tired and fatigued. It also reduces blood sugar levels and causes vitamin depletion as well.

Even though you may feel relaxed, after it wears off, anxiety may actually get worse.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. If you would like a free download with easy and effective tips to end panic, visit www.panichandbook.com now.

For full information on Panic attacks self help click here

panic attacks self help information No Comments November 9th, 2009

Here is another article on panic attacks self help that you may find useful

This article is presented by Panic Defence, the UK’s leading name in combating panic and anxiety. Click here to end panic quickly and effectively.

You’re short of breath. You’re heart won’t stop racing, you’re unbelievably tense, and you feel like you can’t breathe. What is wrong with you? Why do you feel this way? What is a “Panic Attack”? A panic attack occurs when the body gets overloaded with stress. It cannot handle the anxiety it is being put under, and so then it manifests itself into what is termed a “Panic Attack”.

Learning to cope with the panic attacks, can be very difficult in the beginning. You must learn to keep your fears from getting worse and out of control if nothing else. Realize that you are in complete control of the given situation. There are some steps you can take to prepare right now, before you have your next attack. These steps can make dealing with the next occurrence significantly easier.

Try to think about the most relaxing and peaceful place you have ever been. Try to remember with every sense of your body the way it made you feel. Capture that feeling in your minds eye and tell yourself to allow your body to feel that way right now. Keep up these visuals while inhaling and exhaling deep breaths. Soon you will begin to feel the stress and anxiety leave you as it is replaced by a relaxed and calm feeling.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. 

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panic attacks self help information No Comments November 6th, 2009

Here is another article on panic attacks self help that you may find useful

1. Thinking You Have No Control Of Your Feelings

It’s an easy enough assumption to make as the panic attacks seem to come from out of nowhere but the real problem is not that first flash of panic but the fact that you are terrified of the feelings. If you can take that fear out and not be scared of HOWEVER you are feeling they simply do not happen, ever again. To solve this problem you need to learn EFT (Emotional Freedom Techniques). This simple technique will take your fear on any topic down to zero, very fast. It is a method which utilises tapping on the meridian points while saying out loud a statement of how you are feeling. You take a reading before and after so you can quickly verify your results which gives you confidence to continue.

2. Confusing The Feelings Of Physical Exertion With Panic

This is a big one and what stops most panic attack sufferers from getting excited or involved with anything. The symptoms of panic attacks are caused by an increase of adrenaline so any feelings that are similar instantly make you think you are about to have an attack. At one point I couldn’t bear to watch game shows as the anticipation was just too much for me. Once you add even more adrenaline to the mix and increase your heartbeat by even a millisecond you start to freak out again. The solution to this one is quite simple. Recognise this is what is happening and say to yourself, it’s ok, I’m just feeling the symptoms of physical exertion/excitement, I am not panicking. And it’s a good opening statement to get down to zero using EFT. You can use something like – Even though the feelings of physical exertion make me feel like I’m going to panic…

3. Ignoring Advice To Take A Deep Breath

Your chest is clenched tight, you can’t breath, and some well meaning person is saying, take a deep breath now. And all you can think is, are you mad, why would I want my head spinning even more? The thing is that hyperventilation causes the exact same symptoms as panic. When you can’t breath you are breathing from your chest, in essence overbreathing, and a few deep breaths from your abdomen will stop this almost instantly. The trick is to practise when you are feeling relatively ok and feel safe, so when you start to feel uncomfortable you can take a single deep breath, really feeling your abdomen pushing out, which will quickly rebalance your blood oxygen levels and let you breath easily again.

4. Making It All About Your Panic Attacks

It’s easy, I know, if you are suffering from panic and anxiety to let it completely overtake your life. After all, every little thing you do must be planned and your feelings taken into account which turns every activity into a major event. Make today the last day this happens. Take time to project your interest and attention onto something else, maybe a hobby you used to like doing, reading a book you have been meaning to get round to, constructing the Taj Mahal out of matchsticks, whatever you once spent hours being immersed in without a second thought. Make a special effort to acquire the materials needed to direct your attention away from yourself. Phone some friends and resist the temptation to talk about yourself. Genuinely engaging with others has a profoundly healing effect on you and those around you who may be feeling neglected while you have been busy coping with your own feelings. Do one thing today that has nothing to do with your panic.

5. Being Too Hard On Yourself

People who suffer from panic attacks constantly berate themselves for being weak and wimpy and this is just not the case. You are managing to manifest some major psychosomatic symptoms and that’s powerful reality creation. Just think what you could do if your conscious and unconscious minds were working together, wow! Be kind to yourself, even forgive yourself for what is happening right now and know that you have the strength to do something about this. And remember, while you are recovering do not push yourself or feel you have to do everything you are asked to prove yourself. Your biggest strength lies in being able to say NO loudly and without guilt.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety.

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panic attacks self help information No Comments November 5th, 2009

Here is another article on panic attacks self help that you may find useful

When you are in the throes of a panic attack, the situation can be very scary.

In fact, if you have never experienced this before, you may wonder if you are having a heart attack or going to die. Panic attacks can be extremely difficult to deal with, even when you do completely understand what is happening.  When you visit a doctor about the symptoms they love to prescribe drugs for the problem.

You can, however, learn how to overcome panic attacks without the use of dangerous medications. There are ways to manage and reduce your symptoms.

The first step is to also learn how to recognize triggers and head them off before you experience a full blown attack.

First, you really need to recognize the symptoms of a panic attack. This could include excessive sweating, nausea, very fast heart rate, cramping, chest pains and hyperventilating.

That’s just a short list and it’s possible that you also have other symptoms as well. The first thing to do is track what your own symptoms are so that you can better manage. Then you can take steps on how to overcome panic attacks.

Also, don’t feel embarrassed if you initially think that your symptoms are something more serious. If you do suspect you are in the throes of a heart attack, only to discover you have a panic disorder, take it as a learning experience. You will have received a proper diagnosis and will be able to move on from there.

Don’t be afraid to ask for help.There are several things that will probably be an option for you in seeking treatment.

First, there are medications available for managing the symptoms. However, you can actually become dependent on pharmaceutical drugs, so only use them as a temporary or emergency measure.

Many believe that better alternatives on how to overcome panic attacks include herbs, relaxation techniques and cognitive behavior therapy.

The latter actually helps you break down why you are reacting to stressors the way you are and reprogram yourself to respond in a more healthy way.

Many people also get relief from talk or group therapy.

Herbs that have been known to help include St. John’s Wort, Valerian root and even homeopathic preparations. Use caution with herbal use because of many undocumented side-effects and unpredictable reactions to prescription medications you may be taking.

When you experience a panic attack, your body feels out of control. You feel afraid, shaky and unsure. It can be an absolutely debilitating condition.

However, you can learn how to overcome panic attacks. Don’t be afraid to seek help.

Explore your treatment options with your doctor or health provider. Ask you physician if he/she will support you first trying natural remedies before moving to medications, except for short term or emergency treatment.

You can gain relief through natural techniques and therapy. Perhaps even through herbal supplements, if your doctor approves. By understanding your condition, you can obtain lasting relief when you learn how to overcome panic attacks with a method or technique that works for you.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. If you would like a free download with easy and effective tips to end panic, visit www.panichandbook.com now.

For full information on Panic attacks self help click here

panic attacks self help information No Comments November 5th, 2009