If you are an anxiety sufferer, I am sure that you will have
read plenty of literature, on and off the internet about what
anxiety is, what causes anxiety, what anxiety symptoms are and
also information about the current anxiety treatments
available. Therefore, this article will not spend time talking
about these issues.

Understanding about anxiety is the first step in you overcoming
it. However, the next and perhaps not as easy step, is to begin
to become good at techniques that will allow you to master your
anxiety or panic. I say `not as easy step', because this is the
feedback that I often get from clients during my first
consultation with them. They often report to me that they have
read so much about their problem that they know all there is to
know. The difficulty, they find, is putting into practice the
techniques. This is where the support of a therapist can be
invaluable.

One of the more challenging, yet most effective techniques that
a person with anxiety should know, is how to be mindful. What
this means is being aware of the types of thoughts you have and
the internal dialogue you hold with yourself. Being mindful
means thinking about your thinking!! This article will discuss
one way in which you can manage your anxiety by managing your
thinking.

We know that the way we think can affect the way we feel
physically and emotionally. People suffering from anxiety for
several years or more can develop unhelpful thinking habits.
Negative thinking habits have been found to activate the flight
or fight response.

The trouble with negative thoughts is that they are very
persuasive. Some of the characteristics of negative thoughts,
is that they just `appear' in your mind, they are unhelpful and
stop you mastering anxiety, they are seductive, so that its easy
to fall into the trap of believing them and they can seem
overwhelming and difficult to dismiss from your mind. Sometimes
we are aware of these thoughts and sometimes we are not. They
can take the form of fleeting images or pictures in our minds,
occurring automatically and disappearing quickly.

One of the ways to deal with negative thoughts is to challenge
them. First you have to identify them. This can be challenging
itself! Particularly if they are automatic thoughts. Spend time
noting your thoughts, the situation they occurred in and how you
felt. Once you have begun to recognise when you are having
negative or upsetting thoughts try the following one technique.
It involves challenging your thoughts by asking yourself a
series of questions. You will need to practice the process
until it becomes a habit to not just accept your thoughts as
truth.

Ask yourself the following questions:

1. What is the evidence
What evidence is there to support my thoughts?
What evidence is there against them?
Don't just assume your thought is true, record the evidence for
both sides of the argument.

2. Objective perspective
How would someone else view this situation?
How would I have viewed this situation at times when I have
been strong and calm?

3. Where does this thinking get me?
What is the effect of thinking the way I do? Does it help me or
hold me back? How does it do this?

4. What types of thinking error am I making?
People with anxiety tend to display several common thinking
bias, some of which are listed below. Try to identify the
thinking distortions you may be making.
All or nothing thinking: ignoring the middle ground
Focusing on the negative: ignoring strengths or any positives
Jumping to conclusions/mind reading: predicting the future
Catastrophising: overestimating the chances of crises
Personalising: blaming self for something, which is not your
fault
Living by rigid beliefs: fretting about how things
ought/should/must be.

5. What can be done change my situation?
What solutions are being overlooked? Make a list of what you
can do to change your situation.

6.What is the worst possible outcome?
What is the worst thing that would happen and how bad would
that really be? Fantasy is usually much worse then reality!

It is a part of life for humans to feel anxiety on occasion. We all have, in some part of our lives, experienced worry, nervousness, fear, and concern. We feel nervous when we have to go for that big job interview, or stand in front of a group of our peers and deliver a speech, or just a simple doctors visit makes some people feel nervous. Pictures of insects and snakes can set some people off, or looking down from a tall building.

The majority of people can carry on with their lives without much difficulty and manage these types of feelings fairly well. Luckily, their lives are not disrupted by these feelings.

An estimated 15% of the population live in highly restricted ways due to their suffering of constant anxiety that severely affects their lives. Obsessive thoughts, extreme shyness, phobias, panic attacks, and even compulsive behaviors, are some of what these people experience on a daily basis. Their lives have become disrupted by the feeling of constant anxiety that dominates them.

Sadly, there are some who have become confined to their homes, unable to visit the market, drive or even work. Anxiety is much more serious and damaging than just an occasional wave of apprehension for these people.

There are different types of anxiety disorders out there that can go from minor to severe depending on the individual. A person's overall behavior, thoughts, feelings and physical sensations are affected by an anxiety disorder. Depending on which type of anxiety disorder they have will determine the severity of it. People handle anxiety in different ways so the severity of their suffering will vary from person to person.

A fear of being around other people is known as social anxiety or social phobia. People suffering from from this particular disorder feel self-conscious around others. They feel that everyone is staring at them, judging and being critical in some way.

These people also learn to stay away from social situations and avoid others, because the anxiety is so overwhelming. Some stay in a room with the door closed so that they can be alone. The feeling is constant and even happens with people they know and have spent time around.

Social anxiety sufferers are aware that their thoughts and fears are not rational. They know that others are not really watching or evaluating them. But, even knowing this does not make the feelings go away.

A person that has panic attacks without warning, suffers from a condition known as panic disorder.

About 5% of the adult American population suffers from panic attacks, according to the National Institute of Mental Health. For those people who experience panic attacks and never receive treatment go unknown, therefore, making the number higher than recorded.

People suffering from panic attacks experience:

Trembling
Sweaty palms and hands, tingling in the hands, feet, legs, and arms
Acceleration or pounding of the heart
Heaviness in the heart or chest pains
Feeling of terror
Dizziness and lightheaded
Fear of dying
Fear of losing control or going crazy
Feeling unable to catch one's breath

In some instances, the person who has a panic attack does not know what causes it. It happens unexpectedly and without warning. For some people, they have encountered difficult times and have felt extreme stress and weren't surprised that they had the panic attack.

Finding treatments for anxiety and panic attacks is the foremost step to overcoming your problem with anxiety. Once receiving the proper treatment, most people who suffer from anxiety begin to feel better in a short amount of time. Since each person's anxiety is caused by a unique set of factors, it can be difficult to identify the correct treatment.

Seeking professional help immediately will allow you to have a diagnosis of the problem and set you on your way to conquering your anxiety . Anxiety can be overcome if dealt with properly . It takes the patient believing that his or her anxiety can be stopped and overcome.


Thursday, May 10, 2007

What is Real Depression... - News about counseling and mental health for those living in Arlington Heights, Fox River Grove, Mchenry, Palatine, Marengo, Dundee, Huntley and Lake in the Hills, IL

It's normal to feel low or down at some point in a persons
life. Depression however is a totally different matter, as it
is an illness which affects the whole of a person, in other
words the mood, thoughts and body. It influences everything
from the way a person eats and sleeps to the way that they feel
about themselves and think about things.

Depression or depressive disorder is very different from a
simple feeling of being low. It is not a sign that a person has
a weak character or a condition that can simply be wished away.
People with this disorder can't just snap out of it and feel
brighter. When someone has depressive disorder and they do not
look for suitable treatment, their symptoms can last for weeks,
months, or sometimes even years. Obtaining the appropriate
treatment for depressive disorder can help most of the people
who suffer from depression.

Depression symptoms can be different from individual to
individual and can also depend on the severity of their
depression. Depression will affect a persons thinking,
behavior, feeling, and physical health.

* Effects in Thinking

When it comes to thinking, a person could have problems with
focus and decision making. Other people may find that they have
problems with their short term memory and seem to forget things
all the time. Depression is mainly characterized by feeling
pessimistic, feeling guilty, thinking negative thoughts,
self-criticism and low self-esteem. When a person's depression
is more severe, they may experience self destructive thoughts.

* Effects in Feelings

An individual might have feelings of sadness for no reason and
might even find they no longer enjoy the things that they once
enjoyed doing the most. It is quite common to become apathetic,
lack motivation, feel tired or slowed down all the time and even
have trouble controlling their temper.

* Effects in Behavior

When a person is feeling depressed, the negative emotions that
they feel can cause them to act more indifferent, it is also
likely that a person may withdraw from the social circles they
usually inhabit as they feel uncomfortable being around other
people. A person's appearance and hygiene may suffer in cases
of extreme depression. The lack of motivation in a person with
depression affects their productivity at work and
responsibilities at home and as a result these areas are
neglected, they may even have trouble getting out of bed.

* Effects in Physical Health

It is common that a person with depression suffers with chronic
fatigue and even excessive sleeping whilst others may be unable
to sleep or not sleep very well. Those unable to sleep may just
lay awake for hours or wake up a lot of times during the night
whilst the people that over sleep can spend all day asleep and
still feel tired. A lot of people with depression suffer from a
loss of appetite, complain of aches and pains and feel lethargic
or slowed down whilst others may feel restless and unable to sit
still.

Depression is found in a person if they show these symptoms for
at least several weeks, but it is not a good idea to diagnose
yourself, so seeking the help of an expert as soon as possible
is highly recommended. Depression is treatable so getting a
proper diagnosis and treatment is imperative.