Eliminate Anxiety - Deal with Anxiety Without Medication - Natural Stress Relief - Coping with Stress & Anxiety

Generalized anxiety disorder is a common chronic disorder characterized by long-lasting anxiety that is not focused on any one object or situation. Those suffering from generalized anxiety experience non-specific persistent fear and worry and become overly concerned with everyday matters.

Panic Disorder
In panic disorder, a person suffers from brief attacks of intense terror and apprehension, often marked by trembling, shaking, confusion, dizziness, nausea, difficulty breathing. These panic attacks, defined by the APA as fear or discomfort that abruptly arises and peaks in less than ten minutes, can last for several hours and can be triggered by stress, fear, or even exercise; although the specific cause is not always apparent.

In addition to recurrent unexpected panic attacks, a diagnosis of panic disorder also requires that said attacks have chronic consequences: either worry over the attacks' potential implications, persistent fear of future attacks, or significant changes in behavior related to the attacks. Accordingly, those suffering from panic disorder experience symptoms even outside of specific panic episodes.

Often, normal changes in heartbeat are noticed by a panic sufferer, leading them to think something is wrong with their heart or they are about to have another panic attack. In some cases, a heightened awareness (hypervigilance) of body functioning occurs during panic attacks, wherein any perceived physiological change is interpreted as a possible life threatening illness (i.e. extreme hypochondriasis).

Phobias
The single largest category of anxiety disorders is that of Phobia, which includes all cases in which fear and anxiety is triggered by a specific stimulus or situation. Sufferers typically anticipate terrifying consequences from encountering the object of their fear, which can be anything from an animal to a location to a bodily fluid.

Agoraphobia
Agoraphobia is the specific anxiety about being in a place or situation where escape is difficult or embarrassing. Agoraphobia is strongly linked with panic disorder and is often precipitated by the fear of having a panic attack. A common manifestation involves needing to be in constant view of a door or other escape route. In addition to the fears themselves, the term agoraphobia is often used to refer to avoidance behaviors that sufferers often develop. For example, following a panic attack while driving, someone suffering from agoraphobia may develop anxiety over driving and will therefore avoid driving in the future. These avoidance behaviors can often have serious consequences; in severe cases, one can even be confined to one's home.

Social Anxiety Disorder
Social anxiety disorder (also known as social phobia) describes an intense fear of negative public scrutiny or of public embarrassment or humiliation. This fear can be specific to particular social situations (such as public speaking) or, more typically, is experienced in most (or all) social interactions. Social anxiety often manifests specific physical symptoms, including blushing, sweating, and difficulty speaking. Like with all phobic disorders, those suffering from social anxiety will attempt to avoid the source of their anxiety; in the case of social anxiety this is particularly problematic, and in severe cases can lead to complete social isolation.

Obsessive-Compulsive Disorder
Obsessive compulsive disorder is a type of anxiety disorder primarily characterized by repetitive obsessions (distressing, persistent, and intrusive thoughts or images) and compulsions (urges to perform specific acts or rituals). The OCD thought pattern may be likened to superstitions insofar as it involves a belief in a causative relationship where, in reality, one does not exist. Often the process is entirely illogical; for example, the compulsion of walking in a certain pattern may be employed to alleviate the obsession of impending harm. And in many cases, the compulsion is entirely inexplicable, simply an urge to complete a ritual triggered by nervousness.

In a minority of cases, sufferers of OCD may only experience obsessions, with no overt compulsions; a much smaller number of sufferers experience only compulsions.

Post-Traumatic Stress Disorder
Post-traumatic stress disorder or PTSD is an anxiety disorder which results from a traumatic experience. Post-traumatic stress can result from an extreme situation, such as combat, rape, hostage situations, or even serious accident. It can also result from long term (chronic) exposure to a severe stressor, for example soldiers who endure individual battles but cannot cope with continuous combat. Common symptoms include flashbacks, avoidant behaviors, and depression.

Separation Anxiety
Separation anxiety disorder is the feeling of excessive and inappropriate levels of anxiety over being separated from a person or place. Separation anxiety itself is a normal part of development in babies or children, and it is only when this feeling is excessive or inappropriate that it can be considered a disorder. Separation anxiety disorder affects roughly 7% of adults and 4% of children, but the childhood cases tend to be more severe, in some instances even a brief separation can produce panic.

Treatment
Treatment options available include lifestyle changes; psychotherapy, especially cognitive behavioral therapy; and pharmaceutical therapy. Education, reassurance and some form of cognitive-behavioral therapy should almost always be used in treatment, while medications should not always be used. The right treatment may very much depend on the individual patient's genetics and environmental factors. Reducing caffeine, regular aerobic exercise and improving sleep hygiene are often useful in treating anxiety.

A recent survey conducted by the American Psychological Association states, "As many as 80 percent of Americans are stressed about their personal finances and the economy." Managing your day-to-day stress during these uncertain economic times may make a huge improvement in your health and improve your ability to fight off disease and infection. Dr. Ronald L. Stram, M.D., of the Center for Integrated Health and Healing, suggests these tips:


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Take a deep breath. Slowly breathe in through your nose for a count of four. Hold your breath for a count of seven. Slowly exhale through your mouth for a count of eight. Repeat four times to lower your stress level.

Find calming activities. Create a "happy playlist" of MP3s.

Have a lifeline. Find a friend or family member who can lift your mood and ease your anxiety--put that person on speed dial.

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If you suffer from...

• Palpitations
  
• A pounding heart, or an accelerated heart rate
  
• Sweating
  
• Trembling or shaking
  
• Shortness of breath
  
• A choking sensation
  
• Chest pain or discomfort
  
• Nausea or stomach cramps
  
• Derealization (a feeling of unreality)
  
• Fear of losing control or going crazy
  
• Fear of dying Numbness or a tingling sensation
  
• Chills or hot flashes

(Source: American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision (DSM-IV-TR) 2000 Washington, DC.)

...then you've experienced firsthand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, it's hard to appreciate what they go through.

Just try to imagine what it feels like to experience one, if you can.

Here is a typical example:
Standing in a supermarket queue, it's been a long wait but only one customer to go before you make it to the cashier. Wait, what was that sensation? An unpleasant feeling forms in your throat, your chest feels tighter, now a sudden shortness of breath, and what do you know-your heart skips a beat. "Please, God, not here."

A quick scan of the territory-is it threatening? Four unfriendly faces queue behind, one person in front. Pins and needles seem to prick you through your left arm, you feel slightly dizzy, and then the explosion of fear as you dread the worst. You are about to have a panic attack.

There is no doubt in your mind now that this is going to be a big one. Okay, focus: Remember what you have been taught, and it is time now to apply the coping techniques. Begin the deep breathing exercise your doctor recommended. In through the nose, out through the mouth.

Think relaxing thoughts, and again, while breathing in, think "Relax," and then breathe out. But it doesn't seem to be having any positive effect; in fact, just concentrating on breathing is making you feel self-conscious and more uptight.

Okay, Coping Technique 2:
Gradual muscle relaxation. Tense both shoulders, hold for 10 seconds, then release. Try it again. No; still no difference. The anxiety is getting worse and the very fact that you are out of coping techniques worsens your panic. If only you were surrounded by your family, or a close friend were beside you so you could feel more confident in dealing with this situation.

Now, the adrenaline is really pumping through your system, your body is tingling with uncomfortable sensations, and now the dreaded feeling of losing complete control engulfs your emotions. No one around you has any idea of the sheer terror you are experiencing. For them, it's just a regular day and another frustratingly slow queue in the supermarket.

You Are Out of Options. Time for Plan C:
The most basic coping skill of all is "fleeing." Excuse yourself from the queue; you are slightly embarrassed as it is now that it is your turn to pay. The cashier is looking bewildered as you leave your shopping behind and stroll towards the door. There is no time for excuses-you need to be alone. You leave the supermarket and get into your car to ride it out alone. Could this be the big one? The one you fear will push you over the edge mentally and physically. Ten minutes later the panic subsides.

It's 10:30 a.m. How are you going to make it through the rest of the day?

If you suffer from panic or anxiety attacks, the above scenario probably sounds very familiar. It may have even induced feelings of anxiety and panic just reading it. The particular situations that trigger your panic and anxiety may differ; maybe the bodily sensations are a little different. Or maybe it happened to you for the first time on a plane, in the dentist chair, or even at home, while doing nothing in particular.

If you have ever had what has become known as a "panic attack," take comfort in the fact that you are by no means alone.

A panic attack always comes with the acute sense of impending doom. You feel you are either about to lose your mind or one of your vital bodily functions is about to cease functioning and you will end your days right there among the canned goods and frozen food.

You are by no means alone; you're not even one in a million. In America, it is estimated that almost 5% of the population suffer from some form of anxiety disorder. For some, it may be the infrequent panic attacks that only crop up in particular situations-like when having to speak in front of others, while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home. Frequent panic attacks often develop into what medical physicians refer to as an "anxiety disorder."

One of the first steps to regaining control of your life is getting helpful information. This site will give you that, and more.

The beginning of your recovery starts here. What you will learn is that there is a very good chance you are about to end the cycle of panic attacks in your life. You will learn not only to regain the carefree life you remember once having, but will also gain new confidence in living. Your answer to living free from "panic" or "anxiety attacks" is at hand.

This site demonstrates that the panic and anxiety that you have experienced will be the very key to your courage and success.

Begin the road to recovery by browsing through the site. While many of you may have read almost everything you can possibly read relating to panic and anxiety I assure you this site offers something very effective.

Did You Know...?
The key difference between someone who is cured of panic attacks and those who are not is really very simple.

The people who are cured no longer fear panic attacks. I'll try to show you how to be one of these people as well.

What if I told you the trick to ending panic and anxiety attacks is to want to have one. That sounds strange, even contradictory, but let me explain.

The trick to panic attacks is wanting to have one-the wanting pushes it away. Can you have a panic attack in this very second? No!

You know the saying that "what you resist, persists." Well that saying applies perfectly to fear. If you resist a situation out of fear, the fear around that issue will persist. How do you stop resisting-you move directly into it, into the path of the anxiety, and by doing so it cannot persist.

In essence what this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it but you have always decided to panic. You make the choice by saying "this is beyond my control."

Another way to appreciate this is to imagine having a panic attack as like standing on a cliff's edge. The anxiety seemingly pushes you closer to falling over the edge.

To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most.

How do you jump? You jump by wanting to have a panic attack. You go about your day asking for anxiety and panic attacks to appear.

Your real safety is the fact that a panic attack will never harm you. That is medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop! Perfectly safe.

Learn more: http://www.panicportal.com

About the Author:
Joe Barry is an international panic disorder coach. His informative site on all issues related to panic and anxiety attacks can be found at http://www.panicportal.com.

The growth in medicine and technology has also made significant growth in possibilities to stay in good health. There are medications for sleeping and staying awake, relaxing, and gaining energy, headaches, and an imbalance of systems. All of these medications begin to pump various things into your system that your body then is forced to react to, sometimes not so naturally.

If you want to take a different approach to your healing, why not try a more natural remedy? Chinese medicine understands how the body can be naturally healed, and has developed a variety of methods to help bring this into place. One of the popular methods used are traditional healing massages. Not only will this help you to heal by clearing up blocks that may be making you ill, but it will also help you to relax in the process.

The Chinese traditional healing massage was developed over 2500 years ago in the orient. Through this development was an understanding of how the human touch, combined with specific pressure points could help to stop disorders. Each of these touches would stimulate specific areas of the body that were not in tune with the natural flow of energy. This would then allow one to begin there own healing process.

Not only did massages begin to develop various reactions to touch, but they also began to develop into focus points for healing. For example, many of the traditional massages for healing will be focused on the abdominal area in order to help balance out internal organs. Other parts of the massage will focus on the tissues and muscles that may not be receiving the proper nutrients or flow of energy.

The idea of Chinese medicine is one that moves beyond the prescription pills and into a method of complete relaxation. By doing this, one is able to find an alternative method to begin healing and developing a holistic approach to health. The various massages that have been developed through Chinese medicine are a great way for you to stop taking the extra medications, and instead, sit back and relax.

Massaging essential oils into the skin is a commonly used aromatherapy technique, and one that will enable you to reap tremendous therapeutic benefits. After a massage session, you'll feel amazingly relaxed and rejuvenated. Here are some tips on getting the most out of your aromatherapy massage.

You'll reap the maximum benefit if you have someone else give you a massage. You can massage some areas of your body yourself, such as your feet and your temples, but what you really need to focus on while getting a massage is relaxing. You'll never be able to fully relax if you're doing the work, no matter how minimal. While you can enlist the help of just about anybody, you'll be better off if your massage is performed by a professional.

The person you choose for your massage is just as important as the aromatherapy massage environment. It should be somewhat darkened and very quiet. The only noises you should hear are natural ones such as bubbling brooks, crashing waves, a gentle rain or other similarly soothing sounds. If you can't listen to the real thing, don't worry. Pre-recorded sounds work just fine.

You'll be most comfortable and reap the most benefits if you're lying on a firm but comfortable surface. You'll also be more relaxed if you're warm so be sure you're partially covered with a soft, luxurious towel. If you're okay not being covered, then have a towel nearby in case you care to use it later on. A relaxed state will cause the body's metabolism rate to slow, which will cause the body temperature to lower.

Essential oils are best and are generally what's used for massage. Essential oils are extracted from plant material and they're most effective when they're diluted with carrier oils or hydrosols. Essential oils are highly concentrated oils -- they must be mixed with a carrier oil in order to prevent skin irritation.

The essential oils you select should reflect your desired benefits. Lavender is excellent for relaxing while peppermint is good for soothing sore muscles. Good carrier oils to use for massage include apricot kernel, sweet almond and grapeseed.

As a general rule, you'll need 1 to 2 ounces of carrier oil to massage the entire body. The only carrier oil that is not recommended for use in massage is mineral oil.

Massage oil recipes for relaxation:
Lavender essential oil - Mix 4 drops for every tablespoon of carrier oil
Petitgrain essential oil - Mix 1 drop for every tablespoon of carrier oil
Frankincense essential oil - Mix 1 drop for every tablespoon of carrier oil

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You don't need to fall into the stress mode of life. You can use breath to relax, rather than stress, your mind and body. Yoga helps you to calm the body and mind, and return it to a more relaxed state.

Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathe is not nervous or hyper, but that calm, steady energy we all need. Slow, steady, and quiet breathing gives a message to your nervous system: Be calm.

The 5-Minute Yoga Break:
Sit with your spine as straight as possible. Use a chair if necessary but don't slump into it. Feet flat on the floor with knees directly over the center of your feet. Use a book or cushion under your feet if they do not rest comfortably on the floor. Hands are on the tops of your legs.

Close your eyes gently and let them rest behind closed lids.

Think about your ribs, at the front, back, and at the sides of your body. Your lungs are behind those ribs.

Feel your lungs filling up, your ribs expanding out and up. Feel your lungs emptying, your ribs coming back down and in. Don't push the breath.

The first few times you do this, do it for 2 to 3 minutes, then do it for up to 5 to 10 minutes. At first, set aside a time at least once a day to do this. When you learn how good it makes you feel, you'll want to do it at other times as well.

Just as one stressful situation goes into your next challenge, relaxing for a few minutes every day will gradually carry over into the rest of your daily life and activities.

If you find yourself tossing and turning at night because of financial worries, you're not alone.

A recent study found that an estimated eight out of 10 Americans are now anxious about personal finances and the economy. Many are losing sleep over it.

Fortunately, a Portland, Oregon inventor has developed a way to harness the time-tested power of deep breathing, specifically for tired Americans who desperately need to fall asleep.

His device, known as NightWave Sleep Assistant, uses a soothing blue light to guide a person in a routine that is very much like having your own private relaxation coach.

After a few minutes of practicing this relaxation breathing while lying in bed, most find it easy to roll over and drift into dreamland.

The study, conducted by the American Psychological Association, found that financial anxiety now topped the typical complaints that patients bring to their therapist's office. More than half of the 7,000 persons who were surveyed said that mounting anxieties were causing them to lie awake at night and to feel fatigued.

In a separate study, the American College of Occupational and Environmental Medicine took a look at fatigue in the workplace and interviewed nearly 29,000 employed adults. A significant number said they experience low energy, fatigue and poor sleep.

Interestingly, sleep researchers now know that a good night's rest does more than just refresh. It actually makes us more creative. When faced with some kind of puzzle in life, we say we're going to "sleep on it," because during sleep, the brain recognizes new possibilities, associations and perspectives. But in order to enjoy enhanced creativity, one must enter a state of restful sleep in the first place.

NightWave Blue Sleep Assistant works by reversing the vicious cycle of worry, followed by loss of sleep, followed by fatigue, followed by more worry. It does so by introducing a specific form of deep breathing borrowed from yoga, now practiced regularly by an estimated 16 million Americans of all ages. By turning one's attention to the slowly oscillating light reflected on the bedroom ceiling and to the physical sensations of deep breathing, the restless mind shuts off and you fall asleep.

The NightWave Blue Sleep Assistant for Insomnia provides users with a pre-sleep relaxation session from the comfort and privacy of their own bedroom. By projecting a soft blue light into a darkened room, users are able to follow the light as it slowly rises and falls. By doing so, the users breathing slowly becomes synchronized with the blue wave to provide the body with a relaxing rhythm.

This easy to use, safe and non-invasive device is designed to alleviate restless mental activity and help reduce stress, tension, and anxiety. By calming the body and mind through breathing, the NightWave is the only non-drug method that aids in ending insomnia.

How it works:
NightWave projects a soft blue light into your darkened bedroom. The soft "luminance" of the light slowly rises and falls. Lie with eyes open and synchronize your breathing with the blue wave as its movement becomes slower and slower. After a short time, you roll over and fall asleep and NightWave Blue Sleep Assistant shuts off. And best of all, the soft light does not disturb others.

• Eliminates tossing and turning
  
• Provides physical relaxation
  
• Reduces stress, tension, and anxiety
  
• Soft light does not disturb others
  
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• Does not require headphones, wires or masks
  
• Projected soft blue light slowly rises and falls
  
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A Vacation for Mind, Body, and Spirit
You've finally found a REAL step-by-step guide that will give you an easy to understand explanation of how to release your inner stress and start living life again.

With today's high stress lifestyle, there are literally millions of people around the world with an inordinate amount of stress in their life, and, like you -- they feel overwhelmed -- like there is no way out.

You aren't alone.

It Won't Simply Go Away on its Own
Stress and anxiety affects more than your emotions -- it impacts your physical health as well.

The good news is that there is a simple way to alleviate those pressures -- allowing the daily stressors of our lives to simply melt away -- recharging your batteries in just a few, relaxing moments each day.

It May Seem Impossible, But...
With a simple strategy of basic Yoga techniques and focused meditation, you will begin to feel the stress leaving your body, leaving you with balance, peace and stability to take on the challenges you face each day.

Give yourself the gift of health and wellness, and take control over your stress before it takes control over you!

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• The many different styles of Yoga
  
• Basic postures and positions of Yoga
  
• How to maximize your relaxation space
  
• How to meditate for both health and wellness
  
• How to stop tension headaches using Yoga techniques
  
• Use Yoga to relieve menstrual cramps
  
• How to squeeze Yoga into your work desk
  
• Much More!

Don't put off peace of mind for one more day. Discover how you can achieve relaxation, and a sense of wellness unlike you've ever experienced before -- all with the implementation of these basic Yoga techniques and exercises. You will gain immediate access to this ebook -- no matter what time it is. Simply click on the link below to claim your copy for just $12.50.

Anxiety and worry are common sources of stress. Financial problems, health issues, and family concerns can create an unhealthy amount of stress when not addressed in a healthy manner.

A person may choose to cope with these types of situations in a variety of healthy or unhealthy ways. From denying the problem altogether, to attempting to "run away" or "hide" from the problem, an individual's unique set of coping skills can either increase of decrease the level of stress they experience.

Denial is a common form of coping that many people employ to deal with life issues. Typically denial is a "coping skill" used by people in situations which present an unbearable amount of stress. This may happen in alcoholic families, domestic violence relationships, even in people facing severe illness or death. A person in denial simply says "Everything is fine" and "Nothing is wrong."

Attempting to run away or hide from a stressful life event is evident in those who use drugs or alcohol to "escape", as well as those who simply "avoid" the problem. The individual who works too much, or the teenager who stays away from home for days at a time, are people attempting to escape the problem.

Procrastination can be a sign of worry and anxiety. Fear of "what will happen" if the person does face the problem, can lead to "putting off the inevitable." This type of behavior also contributes to stress, as the unseen and unknown are often larger, in the mind, than in the situation.

Facing things head on may be difficult, but it is the healthiest way to handle situations that create worry, fear or anxiety. Getting answers, instead of speculating, and addressing problems, instead of denying, hiding or running away from them, is the only way to reduce the anxiety and stress caused by these types of situations.

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Stress is taking its toll on a lot of people. In the newest "Stress in America" survey by the American Psychological Association (APA), almost half of Americans say they are increasingly stressed about their ability to provide for their family's basic needs. Eighty percent say that the economy is a significant cause of stress.

Stress is the body's response to the demands of the world. There are two basic kinds of stress, acute and chronic. According to the Mayo Clinic, acute stress is your body's immediate reaction to a significant threat, challenge or scare. It's the classic fight-or-flight reaction. Job interviews and fender-benders are examples of stressors that can cause acute stress.

Chronic stress results from long-term exposure to acute stress. Stressors that can lead to chronic stress are often the day-to-day pressures that don't seem to let up - work problems, relationship issues and financial troubles.

Chronic stress can lead to physical problems such as headaches, fatigue, back pain, heart palpitations, high blood pressure, sleep problems, stomach upset and decreased immunity.

It can also affect your behavior, resulting in angry outbursts, over- or under eating, difficulty concentrating, social withdrawal, relational conflicts and drug or alcohol abuse.

According to the APA, the health consequences of extreme stress are most severe when people ignore symptoms and fail to manage their stress well.

Here are some ways that you can manage your stress:

Identify how you experience stress. Everyone experiences stress differently. You might get irritable, or have a hard time concentrating. Perhaps you get headaches or muscle tension. Keep track of your stress symptoms for several days to give you a better idea of how you respond.

Know your stress triggers. It's important to know where your stress comes from. If you know, you can take steps to deal with the cause and not just the symptoms.

Find healthy ways to manage stress. The National Institutes of Health (NIH) recommends putting together a stress management plan, with methods such as:

Physical activity: Exercise releases endorphins, which promote good moods and positive thinking. It also increases blood flow to the brain and body, helping you feel better and think more clearly.

Relaxation: Music, meditation, yoga and relaxation techniques help calm the body and the mind.

Reaching out: Interacting with others lets you get your mind off your troubles and lift your spirits. It also keeps you from feeling alone. Talking with friends or professional counselors can be a good emotional outlet and a healthy way to work out problems.

Taking care of yourself: Good nutrition and adequate rest go a long way toward giving your body what it needs to deal with stress. Junk food may feel good for a few minutes, but healthy food will help you feel good for a lot longer.

Stress is normal and something everyone experiences. But if you're undergoing chronic stress, you can take steps to deal with it in healthy, positive ways.

- courtesy family features