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How to identify a Panic Attack and the most common symptoms.

Learn how to identify a panic attack.

What Does it Feel Like to Have a Panic Attack?

Take a moment and hold your breath. Keep holding it. Soon your heart is hammering in your chest and your struggling to breathe. Your face is beet red and you feel as if you are losing control and you are going to die. Then you have an idea of what a panic attack feels like. This could help you identify a panic attack.

A panic attack, or anxiety attack, is an episode where a person feels severe anxiety with physical symptoms, for a limited amount of time. While they may seem like they will last forever, they do end, leaving the person unharmed for the most part. They can happen at any time and at any place.  More importantly, while they happen more often to people with a mental illness, like depression or an anxiety disorder, they can also happen to anyone.

What Causes a Panic Attack?

There can be several different causes of panic attacks. One common cause is called dysfunctional thinking. Dysfunctional thinking is when the person has such a bad, negative, or unrealistic view on events that it triggers severe anxiety, fear, or a desire to escape. There is a psychiatric diagnosis called Panic Attack Disorder, where the person suffers from repeated panic attacks that begin to limit their life.

Another, more common cause of panic attacks can basically be thought of as a misfire in the central nervous system. Something caused the fight or flight stress reaction to start in the nervous system, even though there was nothing there to be afraid of. These are thought to come from genetics, although there may be environmental factors involved as well, but overall it is an overreaction by the nervous system.

How to identify a panic attack.

The feeling of not being able to breathe, your heart pounding in your chest, and other symptoms described above are a standard description for a panic attack. A more comprehensive list of symptoms of a panic attack includes:

  • Intense fear or worry
  • Impending sense of death or doom
  • Feeling overwhelmed
  • Feeling out of control
  • Shortness of breath/difficulty breathing
  • Chest pain
  • Sweating/having the chills
  • Dizziness
  • Numbness or tingling in extremities
  • Rapid, pounding heartbeat
  • Feeling lightheaded or fainting
  • Nausea

The good news.

If that sounds like an awful experience that’s because it is. There is good news, however, a panic attack is usually short lived. After a while it will be over with and you will go back to normal. The other thing that is important to know about panic attacks is that they are treatable.

Therapy is the best place to start. Talk to a counselor. The education they provide can be very helpful. If need be panic attacks can be treated with medication as well. With one or more of these methods, you can limit, cut down, or even eliminate panic attacks from your life altogether. Anxiety attacks may feel like an intense and overwhelming episode. Still, there is help available through mental health professionals such as, psychiatrists, therapists, and online counselors.  Anxiety attacks do not have to control how you live and enjoy your life.

If you have been experiencing panic attacks please start a FREE trial of online counseling and get help today.

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Post Traumatic Stress Disorder

Post Traumatic Stress Disorder

When it comes to talking about Post-Traumatic Stress Disorder (PTSD), most people have a basic understanding. Sadly, many have a loved one back from military service, or have survived a traumatic event, and are suffering from this mental injury and have seen the damage done by it firsthand. Let’s take a look at PTSD as a whole, so that if this seems like you or anyone you love, you can seek appropriate help.

It is estimated that there are more than 3 million people living with PTSD in the U.S. every year. The cause of PTSD is fairly concise to define: the person either experienced or witnessed a life-threatening event. Perhaps they were a part of combat in a war. Maybe they saw physical abuse in the home growing up. Possibly they were involved in a terrible car accident. Whatever the event, it has left them wounded in the way that trauma hurts people. Hence, if left untreated, the effects of that wound become the anxiety disorder PTSD.

Symptoms of Post-Traumatic Stress Disorder

PTSD symptoms are generally divided into four different categories:

  1. re-experiencing the trauma
  2. avoidance
  3. hyperarousal
  4. negative thoughts and beliefs.

1. Re-experiencing 

Re-experiencing or reliving, the traumatic event includes these symptoms:

  • Frequently having upsetting thoughts or memories about a traumatic event
  • Having recurrent nightmares
  • Acting or feeling as though the trauma were happening again, sometimes called a flashback
  • Having strong feelings of distress when reminded of the traumatic event
  • Having a physical response, such as experiencing a surge in your heart rate or sweating, when reminded of the traumatic event 

2. Avoidance 

Actively avoiding people, places, or situations that remind you of the traumatic event includes these symptoms:

  • Making an effort to avoid thoughts, feelings, or conversations about the traumatic event
  • Going out of your way to avoid places or people that remind you of the traumatic event
  • Staying too busy to have time to think about the traumatic event

3. Hyperarousal

Feeling keyed up or on edge, known as hyperarousal, includes these symptoms:

  • Having a difficult time falling or staying asleep
  • Feeling more irritable or having outbursts of anger
  • Having difficulty concentrating
  • Feeling constantly on guard or like danger is lurking around every corner
  • Being jumpy or easily startled

4. Negative thoughts and beliefs

Thoughts and feelings about yourself and others may become negative and can include these symptoms:

  • Having a difficult time remembering important parts of the traumatic event
  • A loss of interest in important, once positive, activities
  • Feeling distant from others
  • Difficulty experiencing positive emotions, such as happiness or love
  • Feeling as though your life may be cut short

Post-Traumatic Stress Disorder is an anxiety disorder caused by a mental injury, that can be managed and treated with appropriate help. The sooner help is received, the easier it will be to treat the condition. Post-Traumatic Stress Disorder is best treated by a mental health professional such as, a psychiatrist, counselor, or therapist.  Therefore, online therapy, or counseling is a growing trend that is perfect for certain patients. Help and hope are available for those managing this serious disorder.

If you suffer from Post Traumatic Stress Disorder start a FREE trial of online counseling and get help today.

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Panic Disorder – How to Tell, What to Do!

Panic Disorder

Panic disorder is an anxiety disorder where the person suffers from frequent, sudden, panic attacks. These may last for several minutes, some may be longer, and can happen anywhere. While the feelings they bring on can be extreme, they are not medically harmful in and of themselves. The key is understanding that it is a panic attack and what to do when one is happening.

First, panic attacks and panic disorder itself are sudden, and severe anxiety attacks. Panic attack symptoms include:

  • Intense fear or worry
  • Impending sense of death or doom
  • Feeling overwhelmed
  • Feeling out of control
  • Shortness of breath/difficulty breathing
  • Chest pain
  • Sweating/having the chills
  • Dizziness
  • Numbness or tingling in extremities
  • Rapid, pounding heartbeat
  • Feeling lightheaded or fainting
  • Nausea

To meet the criteria for a diagnosis of panic disorder, the individual must experience repeated panic attacks over a short period of time. It is possible to have a single panic attack, and then never have another one, or to have them infrequently.

What causes panic attacks? Panic attacks occur when the level of stress or anxiety in an individual’s life becomes very intense and overwhelming.  The typical coping mechanisms for stress become overwhelming and stop functioning normally. Each person responds to high levels of stress and anxiety differently, and what one person is able to manage, may completely overwhelm another.  This is not a judgement of strength, or character, but simply a medical fact.

There is strong evidence for a genetic basis for a predisposition to anxiety disorders.  If you have close family members with anxiety, you may be more prone to develop an anxiety disorder.

Living with a high level of stress for an extended period of time may also lead to developing panic disorder.  If this is you, seek help now, learn ways to productively manage your stress before it becomes a debilitating panic disorder.  Talking to a mental health professional, and learning coping methods can turn your life around, and back towards happiness.

How can someone deal with anxiety and panic disorder? It is possible to learn how to cope with, and overcome, panic disorder. The first thing needed is education. People need to know this is a medical condition where their nervous system is misfiring, and they are not in any medical danger. Another way to manage this condition is with medication; anti-anxiety medication helps lessen anxiety symptoms and lowers chances for future attacks. Lastly, talk therapy can be used to help understand what is going on, what triggers there may be, and ways to calm once the panic attack is starting. Simple breathing exercises, mindfulness techniques, and reassuring self-talk is very helpful in overcoming panic attack, or anxiety attack, symptoms.

Panic disorder is treatable with a high success rate.  There are a variety of methods and approaches available.  The important thing is to act sooner, rather than later. If you, or a loved one, are experiencing symptoms of anxiety, or panic disorder, reach out to a mental health professional.

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Disclaimer: The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Relaxation Techniques to Cope with Anxiety

Relaxation helps anxiety

Learning effective anxiety relaxation techniques is an important part of coping with stress and anxiety disorders. Relaxation techniques alone won’t cure anxiety.  They can help reduce your anxiety during times of high stress, and the less anxiety you experience, the easier it is to cope with in your day to day life.

What It Takes

There are several techniques for fighting anxiety. Many people wonder whether these anxiety reduction techniques do work, or if they’re simply a placebo.  The reality is that relaxation exercises do work, but they take a level of commitment that not everyone is ready for.

One of the reasons that more people don’t use relaxation exercises is because they haven’t seen results when they’ve tried them in the past. The truth is that everyone can benefit from these relaxation techniques. Fighting anxiety with relaxation exercises is different than taking medication; this takes preparation and repetition. Here is what you need to know going in:

  • Make sure you commit to it. Most relaxation techniques take several weeks to master. It can be hard to simply pick up and expect results because in the beginning your mind is just focused on doing everything right. But later, when you’ve had enough experience, it becomes second nature, and the relaxation starts to take effect.
  • Stay open minded with a positive attitude. All stress reduction techniques may look and feel a little silly at first, especially if you’ve never done them before, but in the end, you’ll find that they have the effect you’ve been looking for.
  • Give yourself at least 20 minutes every day, and make sure that you’re as comfortable as possible – in a comfortable chair, with comfortable clothes, at a comfortable temperature.

Deep Breathing Exercises

Breathing exercises are the foundation of many other relaxation techniques and are very easy to learn. These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed. Breathing exercises have been known to have a cleansing effect, making you feel energized and refreshed. Deep breathing also brings your focus and attention to the breathing process, therefore clearing your mind and helping you to control the rhythm of your breath. These exercises can assist with reducing muscle tension, along with improving other common symptoms of anxiety, such as decreasing rapid heart rate and managing shortness of breath.

Visualization

Visualization is a powerful way to let go of stress and anxiety. Through visualization, you use your imagination to picture yourself in a more calming and serene environment, such as at a beach or in a flower-covered meadow. Visualization works to relax your body and soothe your thoughts. By simply seeing yourself in a more rejuvenating setting, you can allow your mind and body to feel as though you are there.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is an effective anxiety reducing technique that involves decreasing the tension throughout your body while calming any anxious thoughts. PMR involves tightening and releasing various muscle groups to lessen bodily tension. By focusing your attention on letting go of stress throughout the body, you are also able to quiet and calm your mind. When practiced over time, PMR can help you recognize when your muscles are constricted and more easily release physical discomfort that is contributing to your anxiety.

Yoga and Meditation

Many people find yoga and meditation to be useful ways to reduce stress and anxiety. Yoga can help you to let go of tension throughout the body, improve concentration and relax. Meditation can be used alone or as part of a yoga practice and is also a great way to assist you in feeling more balanced, calm, and focused. These relaxation techniques can be practiced upon waking to relieve and reduce morning anxiety and start the day feeling refreshed. They can also be used at the end of the day to let go of any built-up stress and tension. Another way to think of meditation is prayer and quiet contemplation.

Relaxation techniques can give you a great amount of relief from anxiety and stress. Treatment will be the next step, but these suggestions are something you can begin right now, to reduce the impact that anxiety disorders are having upon your life.

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Disclaimer: The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Social Anxiety Disorder – What Is It?

Social Anxiety Disorder

Many people are nervous when meeting new people, or speaking in public. There are very few people that actually enjoy the idea of speaking in front of a crowd, whether for work or your best friend’s wedding. This is a typical response of mild anxiety that in some ways helps you as it can let you know how important it is and motivates you to prepare and practice. This is not Social Anxiety Disorder.

Social Anxiety Disorder, also called Social Phobia, is debilitating anxiety that reaches a point where it interferes with daily life and actively prevents a person from doing normal day-to-day things, like taking the bus, speaking when called on in class, or talking to their boss. This anxiety disorder will keep a person home from work, they will avoid going out, and will work actively to minimize any social contact they have.

Although the causes are not clear, the experience is generally similar for most people with this disorder. They are extremely fearful of standing out and being judged. They have a negative view of themselves, are certain they will be viewed negatively and receive some type of punishment for it. They feel like they are on the spot, or on display at all times, and people are always watching them and judging them. From all this they will actively avoid social situations as much as possible.

What the anxiety feels like and how they respond to it similar to other anxiety disorders, but there are some symptoms specific to this particular disorder. The  signs and symptoms of social anxiety can include:

  • Blushing, sweating, or trembling
  • Rapid heart rate
  • Mind goes blank, leaving you unable to respond to others
  • Feel nauseous or sick to the stomach
  • Rigid body posture
  • Make little eye contact
  • Speak with an overly soft voice
  • Find it scary and difficult to be with other people, especially those they don’t already know, and have a hard time talking to them even though they wish they could
  • Very self-conscious in front of other people and feel embarrassed and awkward
  • Very afraid that other people will judge them
  • Stay away from places where there are other people
  • Anxious or fearful when thinking of, or discussing, social situations
  • Desire to stay as “invisible” as possible in social situations

It’s easy to see there are some more standard signs of anxiety in there, like worry, stomach reactions, rapid heartbeat, but there are also more specific responses like the meekness, the desire to become invisible in social situations, and always feeling in the spotlight. This is a painful experience over and above simple shyness.

This illness limits some of the basic human needs, hindering work, and cutting a person off from friends and family. It is painful, but it can be treated. Reaching out for help is the first step, and as with the other anxiety disorders, the sooner treated, the better the prognosis.  Social anxiety disorder can be effectively treated by mental health professionals such as a therapist, psychiatrist, or online counselor.

An online counselor maybe the best solution for a person suffering with social anxiety. Online therapy programs allow a person to communicate with a professional from the comfort of home, without the need to travel, or deal with a busy office.

Talk to an Expert about Social Anxiety Today! Start a trial of online counseling.

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.