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Reduce anxiety and panic attacks through exercise

Reduce anxiety and panic attacks through exercise

Reduce anxiety and panic attacks through exercise

We now have the miracle cure we’ve all been waiting for. It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer, by up to 50%. It can lower your risk of early death by up to 30%. It’s free, easy to take, has an immediate effect and you don’t need a GP to get some.   It will also help reduce the effects of your panic attacks and reduce anxiety.

Its name?   Exercise!

 

Watch the following video for some great advice to reduce the intensity of the attacks, and the length of time they last.   To learn more about our online programme to reduce anxiety  and panic attacks, click here.

 

 

Recommended reading to reduce anxiety and panic attacks:

Exercise to relieve stress – Stress, anxiety and depression – NHS

www.nhs.uk/Conditions/stress-anxiety…/Pages/stress-relief-exercise.aspx

Exercise is the miracle cure we’ve always had, but neglected to take our recommended dose for too long. Read how being physically active can help you lead a 

3 Tips for Using Exercise to Shrink Anxiety | World of Psychology

psychcentral.com/blog/…/3-tips-for-using-exercise-to-shrink-anxiety/

16 Jul 2013 – We know that exercise is a boon for our mental, physical and emotional health. And it’s particularly helpful for easing anxiety. “oderate exercise 

www.hypnosolution.co.uk

www.facebook.com/eliminatepanic

*** Disclaimer:  Please note that, as with all therapies, results may vary from person to person.

I Can’t Sleep

i can't sleep

I Can’t Sleep!

How many times have you said that to yourself at 2 in the morning?   How many times have you found yourself watching tv or surfing the net, trying to make yourself tired so that you can go to sleep.

Many sufferers of panic attacks/anxiety also have problems getting good, quality sleep.   Lack of sleep can also contribute to your anxiety and it is important to ensure your mind and body are properly rested so that you can try and have a better day.   With lack of sleep, it is always best to speak to a doctor first.   In addition to what he recommends, here are a few tips to get you on the right path:

1.   If you have any ideas you need to remember for the next day, don’t keep thinking or re-thinking about them.   Instead, write them down on a piece of paper and you can address these ideas in the morning.

2.   Humans are creatures of habit, and it is the same if you can’t sleep.   Try and go to sleep, and wake up, at the same times each day.   Your brain will then readily accept when it needs to switch on and off.

3.   Don’t eat too late in the evening.   You should aim for finishing your last meal about 3 hours before you go to sleep.   This doesn’t mean that you have to starve yourself.   Have enough to eat, to last you till breakfast.

4.   Reduce the amount of stimulants you consume each day.   This includes coffee, tea, soft drinks.   After about 2pm, switch to caffeine-free drinks like herbal tea.   Camomile tea is great for relaxation and reducing stress.

5.   Try and not have naps during the day.   This confuses the brain and disrupts the sleeping/waking cycle.

6.   Try and do some physical exercise about 3 or 4 times a week.   This reduces your adrenaline and your stress.   Exercise has been scientifically proven to improve the quality of  sleep.

7.   Your bedroom area should be associated with sleep.   When you enter the bedroom, your subconscious should assume that you are about to go to sleep, and prepare you for it.   Therefore, remove the tv, don’t use the phone in bed, or write reports etc.

8.   Don’t do anything stimulating, mentally or physically, before you go to bed.   You will keep re-running the details in your head, instead of sleeping.   I stopped watching Question Time or any political programmes prior to sleeping because the anger they induced stayed in my head for hours, preventing me from sleeping.

9.   Remove the clock face, so that you can’t see it. If you can’t sleep, you will keep looking at the time and fret about how little sleep you are going to get.   As long as you have set the alarm, you don’t need to know what time it is.

10.   If you need external help, get a copy of my digital download from the link below and play it whilst you are in bed.   It will be delivered to your computer in seconds and only costs £3.99 ($6.3US or $6.7AUD).  Use it regularly and I promise it will knock you out.

 

shop

Make me sleep download

 

*** Disclaimer:  Please note that, as with all therapies, results may vary from person to person.

 

Free Hypnotherapy recording for panic attacks and anxiety

 Hypnotherapy Recording for Panic Attacks and Anxiety

Many thanks for accepting our free gift of this hypnotherapy recording for panic attacks and anxiety.   This recording, if redused daily, will help you relax and reduce your stress/anxiety.   It will not stop your panic attacks;  you need  therapy which  involves learning various techniques to alter your behavioural problems.  A link to our online programme is here.

It is best to play this recording at the same time each day, so that it becomes a positive habit.   Try and find 20 minutes when you won’t be disturbed (switch off phones etc) and get yourself a comfortable chair, or even lie on a bed.   Although not necessary, it is best to listen to it on earphones.

If you haven’t listened to an hypnotherapy recording for panic attacks and anxiety before, there is nothing to worry about.   You will not lose control or be in any type of danger.   You will feel as if you are daydreaming, and you can snap out of it at any time.   It is very enjoyable and you may start to look forward to your sessions each day.
If you find that you are ready to start our online programme, with full support from me, to eliminate your panic attacks /anxiety, then click on this link to go to the programme page.

To listen to the free recording, select play button below.

 

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If you would like a free, informal chat about your anxiety/panic attacks, please feel free to call me on 077 8215 8008.   I am available mainly during the evenings.  If I don’t answer, and you are in UK, please leave a message and I will ring you back.

Regards,

Vincent Benedict

vb

Your personal therapist – Vincent Benedict

*** Disclaimer:  Please note that, as with all therapies, results may vary from person to person.

Depersonalization or Derealization

depersonalisation or derealisation

What is Depersonalization or Derealization?

Most people have experienced at least one episode of depersonalization or derealization in their lifetime.   These episodes sometimes only last a few seconds, but can last longer if the sensations are intense.   In most cases, the experience is associated with anxiety, depression or fatigue.

With depersonalization, people liken it to an out of body experience, where they feel disassociated with what is happening around them.

With derealization, people describe it as experiencing a dreamlike state.   I tend to think of it like an astronaut floating outside his spaceship, connected by a rope.

Both these states are disturbing to the person experiencing them, due to thoughts of losing grip on reality, losing control, or going crazy.   However, like any other anxiety sensations, they are harmless.

Who suffers from this?

Although, like panic attacks, this can happen to anyone, the highest risk of suffering from depersonalization or derealization is to those who:

1.   Abuse illegal drugs.
2.   Suffer from depression, post-traumatic stress disorders, and dissociative disorders.
3.   Have suffered from an intense panic attack, which may have lasted longer than normal.
4.   Episodes of depersonalization are also common following the use of drugs, notably marijuana or ecstacy.

 

depersonalisation and derealisation

depersonalisation and derealisation


Medication

There is no specific medication which has been approved for the treatment of depersonalization or derealization.   Normally, doctors will prescribe drugs which are usually used for the treatment of anxiety or depression, such as benzodiazepines or SSRIs.   Other medications may be used depending on which country you are in.

Therapy without medication

Depersonalization or derealization has nothing to do with losing control and is best thought of as another panic sensation.   These sensations are all different ways of experiencing the same reaction…fear!

1.   The first thing to do is to accept that it is a sensation, which can’t harm you.   Acknowledge its existence and accept the sensations.   Do not try and fight them.   This will only make the depersonalization or derealization more intense and last longer.
2.   Try and focus on what is happening round you.   Like the astronaut floating in space, try and pull on the rope and get back into the spaceship.
3.   Actively become involved in what is happening around you.   Force yourself to talk to people round you, sing along to some music etc.

Once you start to relax and calm down, the sensations will start to disappear.   Remember, this has happened to you before and has never harmed you.   It is just an inconvenience like a cold.   Don’t dwell on all the possible mental illnesses you could be suffering from.   This is your creative brain looking for possible dangers.

Not feeling connected to your surroundings is solely due to the anxiety in your system, and it is reinforced by your negative thinking.   If you are looking for a structured programme to help you deal with your depersonalization or derealization, then click on this link.   The techniques in this programme have been very successful in reducing anxiety, and you will receive personal support for myself.   Please also join my facebook page and meet others who are beating anxiety.

join our page here

join our page here

Related reading about depersonalization or derealization:

How to Stop Feeling Depersonalized | eHow
How to Stop Anxiety and Panic … Depersonalization disorder … Two of the symptoms of panic attacks are derealization and depersonalization, …
www.ehow.com/how_4713665_stop-feeling-depersonalized.html
Depersonalization disorder – Wikipedia, the free encyclopedia
Depersonalization disorder (DPD) is a mental disorder in which the sufferer is affected by persistent or recurrent feelings of depersonalization and/or derealization.
en.wikipedia.org/wiki/Depersonalization_disorder

*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

 

Why is my heart beating so fast?

Why is my heart beating so fast?

“Why is my heart beating so fast?” is a question many sufferers from panic attacks/anxiety often ask themselves.
As with any symptom, the first port of call is always the doctor.   You may have a physical condition which can be easily remedied by medication.   If the doctor is unable to find anything wrong with your heart, and feels that your heart is beating at a normal rate, ask him if it could be caused by anxiety.

why is my heart beating so fast

Why is my heart beating so fast?

Worrying about your heart beating fast can take up most of your time and become obsessive.   Many people end up buying heart monitors and regularly monitor their heart rate.  If the reading is high, they worry.   If the reading is low, they worry.   If the reading is average, they worry the machine may not be accurate.   The heart monitor becomes the most important item in their life and determines whether they have an average day or a bad day; they will rarely have a good day.

A heart is built to beat at different speeds depending on the activity of the person concerned.  Our heart will beat faster if we are playing a sport, or slower if we are resting.   However, the anxious person will focus on a number and anything above or below that number is a cause for worry.

In most cases, if an anxiety sufferer was to measure their heart beat they would find that it is beating at a normal speed…just like the doctor said!   Get a watch with a second hand and take your pulse and notice the reading.   Take the reading after a period of exercise, and you will note that it will be slightly faster.   Your heart is healthy and working as it should be. The problem with anxiety sufferers is that they have become sensitized to their heartbeat and can feel every beat, and imagine it beating faster or missing the occasional tempo.  You imagine the slightest noise or other event causing your heart to jump, and possibly cause damage to your heart.    Remember, you cannot damage your heart yourself.   There is no activity that you can do which can cause your heart to burst.   Any soreness or pain are merely muscular chest-wall strain, brought on by tension.   You are only aware of its beating, and are making yourself more aware by worrying about it, and paying it too much attention.  

 

Here is the solution to worrying about your heart beating faster.

To start recovery, sell the heart monitor.   If the doctor has suggested that you need one in your house, then consult with him first.   Stop focussing on your heart beat by learning relaxation and distraction techniques.   Panic attacks and anxiety are treatable but it requires the sufferer to have the motivation to change their lifestyle.   Join our facebook page here  for more advice on how to remove anxiety and panic attacks from your life permanently.   Remember what your life used to be like?

If you are interested in starting treatment for your panic attacks, click on the blue button below to read about a programme which is changing people’s lives.  This is the only programme around which provides daily sessions online, to reduce your anxiety and make you mentally stronger, and get you back on the road to recovery.

 

More reading about “why is my heart beating so fast?”:

why is my heart beating so fast? – Yahoo!7 Answers
Best Answer: The main cause of your fast heart beats are 1) birth control pill. 2)too much of caffeine. You have an open choice leave them or take fast …au.answers.yahoo.com/question/index?qid=20080228204141AABl3SE

 

why is my heart beating so fast? – Yahoo! Answers
Best Answer: Don’t listen to anyone else – they don’t really know what there talking about. You very well could have supraventricular tachycardia, a for …
answers.yahoo.com/question/index?qid=20090307174023AAiRK2i
Fast Heart Beat – Heart Disease – MedHelp
The other day while sitting at my computer, my heart starting beating so fast. Very rarely does this occur, but this rapid beating lasted for well over an hour. I had …
www.medhelp.org/posts/Heart-Disease/Fast-Heart-Beat/show/252188
*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

Fear of Trains

Fear of trains and other types of travel.

Fear of trains

Fear of Trains

Fear of trains, driving, planes can seriously affect your quality of life.   Many people suffer panic attacks / anxiety when put into these situations, and resort to avoidance techniques to deal with the problem.   In most cases, this situation is caused by an incident happening in a specific place, like a train, and the fear of it repeating causes anxious symptoms.  In other cases, it might be the fear of being out of control and not being able to escape from the plane or train when anxiety arrives.

fear of trains

panic attacks on trains

The following is an exercise to reduce your anxiety when put into a fearful situation.   Practice it for a few weeks, and it should be used in conjunction with other techniques on the Eliminate Panic Attacks programme.

join our page here

join our page here

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Sit back and relax on a comfortable seat to perform this exercise for overcoming a fear. It can be a fear of driving, trains, supermarkets, anything you want it to be.   It works by replacing the feelings of anxiety with those of happiness.

Think of a memory which is special to you, with feelings of something very pleasant and beautiful. I use the memory of holding my son when he was small.   Think of how you felt, think of the noises around you, the smells, the colours.   Go into as much detail as you possibly can.

Now, just for a couple of seconds, imagine yourself on a train (or whatever your fear is).  After a couple of seconds, go back to your pleasant memory.

After a minute or so, once again imagine yourself on the train, for no more than two or three seconds.   Go back to the pleasant memory after this short period, before allowing anxious feelings to build up.

Keep practicing the above for 15 minutes.

By doing this regularly for a couple of weeks, your brain will start associating pleasant feelings with being on a train.   You will have greatly reduced your fear of trains and taken the first step to breaking the cycle of fear.

 

 

More suggested reading:

Fearr of Subway Trains Tube Or Surface: Phobia Cured.
fear of trains cured with hypnotherapy and NLP. Phobia of subway, tube or surface trains rapidly dealt with. Simply contact us now.
www.justbewell.com/fear-phobia-trains.html
fear of trains | Fearofstuff.com – Overcome Phobias – What …
fear of trains is also known as siderodromophobia. This phobia includes many aspects of train travel, such as a fear of railway tracks and the physical train itself.
www.fearofstuff.com/travel/fear-of-trains/
fear of trains – How to Simply Overcome Phobia of Trains
While most people delight in subways and trains as children, subsequent trauma can lead a few unfortunates to develop an irrational fear of trains later in …
ezinearticles.com/?Fear-of-Trains—How-to-Simply-Overcome-Phobia-of-Trains&id=1574002

*** Disclaimer:  Please note that, as with all therapies, results may vary from person to person.

Agoraphobia

agoraphobia

Agoraphobia – leave it outside!

People with agoraphobia fear being in situations where escape may be difficult, or where no-one would be around if things went wrong.

Most people think that this is a fear of open spaces but this is too simple a label.  Sufferers can be fearful of numerous situations including:

*   leaving home; home is normally considered a place of safety.
*   travelling by plane, trains or any other kind of transport.
*   visiting places where there are lots of people e.g. supermarkets.

People with this problem tend to exercise avoidance; this is the practice of avoiding places which cause anxiety.   Others may enter these places, only when accompanied by a friend or relative.

In many cases, this condition starts as a result of associating panic attacks with places or situations where the attacks occurred, and then avoiding them.

Not all people with this problem suffer from panic attacks.  Their fear may be related to a fear of crime, illness or terrorism.

If you are a sufferer, you may feel that it is incurable and that you are resigned to having it for the rest of your life.   This is not the case and many people recover and lead normal lives again.

Click here to go to our online programme suitable for treating agoraphobia.

 

 

 

 

 

 

 

 

 

This client had been to counselling for a year for her attacks. She also had problems with going to supermarkets. As counselling was unsuccessful, she came for a first session with me a week ago. This is part of our second session where we went to Tescos and walked around. She was so relaxed that we even stayed for a coffee. Total time in Tescos was about half an hour. After this walk, Susan then went for a walk on her own in Tescos. Contact me if you want to hire me. http://panicattacktherapist.com/eliminateyourpanicattacks/

Posted by Eliminate Panic Attacks and Anxiety on Thursday, July 9, 2015

 

 

 

 

To discuss ways to beat this and get your life back, join our facebook page by clicking this logo:

join our page here

join our page here

 

Suggested reading:

agoraphobia – Wikipedia, the free encyclopedia
(from Greek ἀγορά, “marketplace”; and φόβος/φοβία, -phobia) is an anxiety disorder characterized by anxiety in situations where …
NHS Choices
Find everything you need to know including causes, symptoms, diagnosis and treatment, with links to other useful resources.
BBC – Health
A guide to the cause, symptoms and treatment.. … Although it is thought of as a fear of open spaces, the real underlying fear is more complex …

*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

Panic Attacks over Easter on the increase

Panic Attacks over Easter

Panic Attacks over Easter to increase

Panic attacks over Easter and other Bank Holidays normally increase as people have more time on their hands.  During a normal week, there is the distraction of work and getting children to school etc.   However, during Bank Holidays, there are two completely different scenarios:

1.   More time on your hands means there are fewer distractions, and more time to dwell on negative thinking.

2.   On the other hand, many people have parties arranged and outings to various attractions.   These places are full of people and rushing around, thereby causing more stress for the sufferer.   This is also a breeding place for people to have their first panic attack.

To try and counteract having panic attacks over Easter and other Bank Holidays, learn some breathing exercises and other techniques to keep your anxiety at bay.   Also, be mindful of what you feel you can comfortably handle and don’t push yourself too far.   If you feel that your anxiety or panic attacks are affecting your daily life and you need someone to help you get back on track, click here for further advice.   It doesn’t have to be like this but you need to make the decision to take the first step.

Panic attacks over Easter

Madonna suffers panic attacks on stage

Panic Attacks over Easter

More reading about panic attacks over Easter:

  1. How to Help Someone Having a Panic Attack: 12 steps
    www.wikihow.com › … › Stress Anxiety and Crisis Management

    Although, most panic attacks are not fatal,if a panic attack is because of an underlying reason such as In every case the body is in a state of high alert and the body takes over to help the victim face or run from ….. Make an Easter Centerpiece
  2. tweenparenting.about.com › ParentingTweensHealth & Fitness

    About 1 to 2% of adolescents develop panic disorder, which includes frequent panic attacks, worry over having future attacks and avoidance of situations that

  3. www.netmums.com › Support for ParentsHealthcare

    Panic attacks are often linked with stress and more likely if you are struggling with bringing up children or The following are some common symptoms associated with panic attacks, but you may only get a few at a time. Panic attacks over Easter

Madonna suffers from panic attacks – Wellbeing – goodtoknow

www.goodtoknow.co.uk › Wellbeing

Goodtoknow has all the news about Madonna’s revelation on panic attacks and to know about panic attacks, phobias and Madonna’s fears at goodtoknow. so get into the spring feeling with our easy step-by-step Easter face paint designs.

*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

What is a panic attack

What is a panic attack?

Helen Flanagan panic attacks

What is a panic attack?

“What is a panic attack” is one of the most searched for questions on the internet.   A panic attack affects most people at some time in their life, and this normally triggers off a period of researching so that sufferers can try and find the cure.
Panic attacks are periods of intense fear or apprehension that are of sudden onset, and of variable duration of minutes to hours. Panic attacks usually begin abruptly, may reach a peak within 10 minutes, but may continue for much longer, if the sufferer had the attack triggered by a situation from which they are not able to escape. In panic attacks that continue unabated, and are triggered by a situation from which the sufferer desires to escape, some sufferers may make frantic efforts to escape, which may be violent if others attempt to contain the sufferer. Some panic attacks can subside on their own over the next several hours. Often, those afflicted will experience significant anticipatory anxiety and limited symptom attacks in between attacks, in situations where attacks have previously occurred.
The effects of a panic attack vary. Some, notably first-time sufferers, may call for emergency services. Many who experience a panic attack, mostly for the first time, fear they are having a heart attack or a nervous breakdown.   “What is a panic attack”, can become a very hard question to answer.
Experiencing a panic attack has been said to be one of the most intensely frightening, upsetting and uncomfortable experiences of a person’s life and may take days to initially recover from. Repeated panic attacks are considered a symptom of panic disorder.  One of the main reasons for the fear is that the sufferer, in most cases, is not sure of what is happening to him.  Hence, the questions based around “what is a panic attack?”

If you feel that you are suffering from a panic attack, it is important to contact a doctor in the first instance.   If it is discovered that you don’t have any physical problems, it is important to undertake some form of therapy to stop the problem becoming ingrained.

join our page here

join our page here

An online course (click here to read full details) with full support may be the answer to get you back to feeling full of life again.   This course is very affordable, has had very successful outcomes and you will be taken through the modules by the creator of the course, Vincent Benedict.   You will learn all the answers to questions like “what is a panic attack”, “why am I getting these sensations”, “How do I stop this happening to me”.

It is important to not keep putting off addressing your symptoms.
Read here about what a programme should include.

what is a panic attack

Most panic attacks are caused by stress

 

Suggested reading based around “What is a panic attack?”:

Panic Attacks (Panic Disorder) Causes, Symptoms, Signs …
Panic attacks may be a symptom of an anxiety disorder. Symptoms and signs include palpitations, shaking and chest pain. Get the facts on causes and medications used …
www.medicinenet.com/panic_disorder/article.htm
Panic Attack | Health | Patient.co.uk – Health Information …
If you have an occasional panic attack, no treatment other than explanation and reassurance is usually needed. If you have recurring panic attacks, see…
www.patient.co.uk/health/panic-attack
Panic disorder – NHS Choices
A clinical psychologist describes the symptoms of panic disorder, the treatments available, and what to do if someone you know has a panic attack.  What is a panic attack?
www.nhs.uk/Conditions/Panic-disorder/Pages/Introduction.aspx
 *** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

 

 

 

Facebook Buddy System for Panic Attack Sufferers

Facebook Buddy System

It is hard enough to tackle your panic attacks, but even worse when you have to do it alone, and without anyone around who understands what you are going through.   Panicattacktherapist.com has now come up with the idea of starting a Facebook Buddy System to help people, who feel they would benefit from support from someone who has already completed the programme and has more experience of the techniques we teach.

New clients, or those going through a bad patch, can now buddy up with another member who has more experience of the programme, and receive the  support they need.   If you feel that you need that extra bit of support, just post your request on the page and wait for someone to contact you.   If you don’t feel confident enough to make a request, just read the posts for a few days till you feel you are ready.

Facebook buddy system

Gimme a hand

Facebook buddy system reading:

Panic Attacks Help – Yahoo! Voices – voices.yahoo.com
Panic attack sufferers are thoroughly familiar with the shortness of breath, pounding heart, dizziness, and stomach issues that are associated with their anxiety.
voices.yahoo.com/panic-attacks-help-6287772.html

Panic attack – Wikipedia, the free encyclopedia
Sufferers of panic attacks often report a fear or sense of dying, “going crazy,” or … A back rub during a panic attack can help if the person has problems breathing …
en.wikipedia.org/wiki/Panic_attack
Panic Disorder « Anxiety UK
Sufferers of panic disorder often feel fine one minute, and yet the next may … Overcoming Panic and Agoraphobia is a complete course to help the reader beat panic attacks …
www.anxietyuk.org.uk/about-anxiety/anxiety-disorders/panic-attacks/

*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

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