Panic Disorder Depression: How To Cope With Anxiety - Why Do I Always Think About Death Before I Go To Sleep

If you are experiencing sensations you believe are being brought on by anxiety or depression, you should realize it doesn't mean you are having mental problems. Anxiety disorder is often painted with the same stroke of the brush as insanity. However, this is an inaccurate assessment. Those who are under the throes of anxiety are suffering from a nervous problem. While depression may be slightly different, it still cannot exist without anxiety.

Another common complication of anxiety is panic. Panic can be thought of as a negative reaction to anxiety. This is true because when anxiety is left alone, it tends to whither on the vine. When one concerns him or herself with the strange and sometimes terrifying sensations anxiety brings with it, this concern tends to keep the anxiety alive. When one becomes very much afraid of the anxiety, he or she may work this anxiety into a panic attack. Once people experience one panic attack, they will probably experience more of them. Maybe they will even start to experience them regularly.

What can you do to stop constant anxiety and fear? Is it possible to stop panic attacks without medication?

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The reason for this is panic attacks can be extremely frightening! Even more, they bring with them petrifying physical sensations. Anyone who has ever had a panic attack will tell you it makes them feel as though they are going to die. Having had panic attacks myself, I must say, I concur.

It is very easy to want to keep on guard against experiencing panic once you know how horrible it is. This on-guard attitude invites more panic, simply because it keeps you in a state of extreme anxiousness. You can easily see that if panic attacks were enjoyable, we would not tense up in an attempt to stave them off. So, we would be adding no more anxiety to our daily routine and so try as we might to bring on one of these enjoyable panic attacks, it would be impossible to have one.

Panic is anxiety compounded by more anxiety which is compounded by still more anxiety. When the thought of having a panic attack does not add to our anxiety level, panic does not have a way to gain a toehold and so we will not experience panic. Therein lies the key to all self help methods of overcoming panic disorder.

Certainly, no one can ask a person to enjoy a panic attack. Believe me I know, they are just not enjoyable. What we all can work on however, is not giving any thought to a panic attack that is over. Let it be. Also, understand it is our apprehension that puts us in a mindset that makes us vulnerable to panic attacks.

Because anxiety is not a mental illness does not mean psychological or psychiatric help can be of no benefit. Our anxiety often is complicated by other factors and sometimes we need help from outside sources to overcome it. This is especially true with depression because with depression there usually are some outside factors complicating anxiety that bring it on.

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Any treatment for anxiety attacks has to achieve 2 things; prevent anxiety attacks from occurring ever again, and cure the underlying general anxiety. If the general anxiety isn't cured then you are almost certain to continue to suffer more attacks. If you can't cure the anxiety attacks then it's very difficult to deal with the underlying anxiety.

Someone with general anxiety, having suffered an anxiety attack, is quite naturally very frightened of having another one. And, because their daily anxiety levels are higher than normal, this fear of having more anxiety attacks can actually cause them to happen. Just the 'fear' of another attack actually becomes the "fuel" for an attack. So it's vital to cut that fuel supply, i.e. eliminate the fear factor.

Let's look at some popular treatment options for anxiety and anxiety attacks...

Prescription Medicines

This is usually your first line treatment. The most prescribed seem to be minor tranquilizers, anti-depressants and beta blockers.

Minor tranquilizers help to relax you and calm you down. Many are fairly quick acting and are particularly useful during an anxiety attack.

Anti-depressants work on lifting your mood by increasing serotonin levels in the brain. These tend to work over the longer term.

Beta blockers are normally used to eliminate the physical symptoms of anxiety like shaking and tremors.

They all have varying negative side effects. These are things like fatigue, agitation, diarrhea, nausea, short term memory loss, disorientation and even dependency problems. Note: Your doctor will explain the side effects of each particular drug to you. If you're already on drugs for anxiety do not stop them without first talking to your doctor.

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Complimentary Therapies

These are treatments like counselling, psychotherapy, hypnosis, etc. The 'talking' therapies basically teach you how to 'manage' your disorder by, for example, changing your negative thoughts into positive thoughts and actions. They are normally longer term treatments.

Self-help Treatment for Anxiety Attacks

These are things like self-hypnosis, meditation, aerobic exercises, yoga, joining self-help groups and so on. A sufferer needs to be very single-minded to achieve any success with these tactics. But once again they are coping techniques rather than cures. They aren't really getting to the bottom of things.

Do These Treatments Eliminate the Fear of Other Anxiety Attacks?

Well, according to Joe Barry (see below) they don't. These treatments for anxiety attacks and anxiety, either work on the symptoms, or, manage the disorder. And without cutting the fuel supply, a cure for anxiety can be very difficult and prolonged, with more anxiety attacks along the way.

But more attacks mean more anxiety, more anxiety means more attacks. So you are trapped in the cycle of anxiety. The vital treatment step is to get rid of the fear factor first (cut the fuel supply), in order to prevent further attacks, then work on the cure for general anxiety much more effectively and confidently.

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Folks all over are trying to figure out how to deal with anxiety attacks and eliminate their anxiety for good. Here, we'll look at who suffers from anxiety attacks, the symptoms, why they happen and how they are treated. And we'll also look at a critical element in how do deal with anxiety attacks. If this is ignored, it can make a cure very difficult to achieve.

First off, anyone can have an anxiety attack, man, woman, teenager or child. But research suggests that more women than men suffer anxiety attacks. But, whoever has one, it can be the most frightening experience of their lives. The symptoms of an anxiety attack are so overwhelming, and can come on so suddenly, that the sufferer gets totally caught up in the moment. The symptoms are such that they can truly believe they are having a heart attack and even about to die.

The usual anxiety attack symptoms experienced are; pounding / racing heartbeat, palpitations, sweating, tingling or numbness in fingers or toes, tight throat, tight chest, difficulty breathing, dizziness, lightheadedness, nausea, feeling detached from reality, and, feeling that something really bad is about to happen.

An anxiety attack usually occurs because someone with an already high level -- more or less continual -- of anxiety is confronted with a particular high stress situation. This can be anything; being stuck in an elevator, in traffic, an interview, a bereavement, job loss, being in large crowds, unable to pay a bill, etc. Folks with normal daily anxiety levels can handle these events or issues. But someone with higher-than-normal anxiety levels, i.e. someone with general anxiety, is pushed 'over the top' and the result is an anxiety attack.

Learn How I Used 3 Simple Techniques To Stop Panic & Anxiety Attacks

So how to deal with anxiety attacks? A doctor's first line treatment is nearly always through the medicine route. They will usually prescribe anti-depressants, minor tranquilizers or beta-blockers. Sometimes two together. Although these can work well enough on the symptoms of anxiety, they have a lot of negative side effects. These vary from nausea, diarrhea, disturbed sleep, dizziness, through to dependency.

Many people are turning to therapies such as hypnotherapy, counselling, psychotherapy, and group therapy, to help them deal with anxiety attacks. And many try self-help strategies like self-hypnosis, meditation, and yoga etc. These need a lot of commitment and time, although they can work for some committed people by helping them 'cope' with their condition.

But none of these two treatment regimes really get to the heart of anxiety. They either treat the symptoms or provide coping mechanisms to manage general anxiety and anxiety attacks.

A critical element in how to deal with anxiety attacks and their tie-up with general anxiety, is that the real fear of having another attack can often trigger one. This fear increasingly builds on the underlying general anxiety, making it very hard to cure.

If you can just get rid of this constant fear of another attack, you can prevent further anxiety attacks, plus, you'll be in a better state to treat and cure your general anxiety.

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There are lots of things you can try to stop anxiety attacks before they strike, but what happens when everything you try fails?

In those situations, the main aim is to make the attack as mild as possible, and to make the attack stop as soon as possible. And the best way to achieve both of these goals is to use sensory distractions. A sensory distraction is anything that preoccupies one of your 5 senses. If you can preoccupy one or more of your senses then the attack itself will lose a lot of its fuel and come to a much quicker end.

3 Sensory Distractions You Can Use Right Now


When you want to stop anxiety attacks (or when one is actually happening) you'll often move your eyes around all over the place, focusing on nothing, and causing even more panic because of the haphazard things you'll be seeing. To overcome this, focus your eyes on one thing, and don't move them off it. Make it something complex or changing, like something on the TV, or even a visual puzzle of some kind.

When you do this, your eyes remain still (promoting calm) but they are still preoccupied.

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During an attack, the only thing you'll hear most of the time is your internal thoughts of panic. Stop this by giving your ears something fairly loud and distracting to listen to. A good choice is music you don't like and don't know the words to. Unfamiliar music is a very powerful sensory distraction, and you should use it.


Not many of us carry on eating during an attack, and I guess that's understandable! But taste is one of the most powerful sensory distractions for us because it will be so unusual for your mind and body to be processing taste during an attack (something it's never had to do before). Don't eat anything solid if you're having an anxiety attack, for obvious reasons. But something you can do is to suck on a lemon slice.

It's such a powerful taste that it works wonderfully well as a sensory distraction. Using one or more of these 3 sensory distractions is one of the most powerful ways I know to stop anxiety attacks dead in their tracks. I hope you make use of them, and that they prove useful to you.

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