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(Rom 8:15 KJV) For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cry, Abba, Father.
People have experienced panic attacks almost anywhere, anytime, with no
warning. They can happen when shopping, while driving, or at church, and the
fear of having another one is always present. You think that if you go back to
where the panic attack took place that it will happen again. You feel like you
will lose control, go insane, die, or you won't be able to get to your "safe
place." The safe place or person is usually a home, or somewhere very familiar
and comfortable. The safe person is usually a spouse, parent, or friend. Believe
it or not, there is no safe place or safe person. You are the one that is
scaring yourself into a panic. Anticipatory thoughts, negative thoughts, what
if's, these are what cause us to have an adrenaline surge.
What exactly causes anxiety? YOU do. When you get worked up by a
thought in your mind, your heart pumps faster and you get an upset stomach or
nausea. Your fingers and toes become cold and they tingle. The blood rushes out
of your head and you become dizzy. You are now a step away from panic. An alarm
system has been activated and two stimulants which are Adrenaline and Corisol
have been secreted through your body. This is part of our survival mechanism.
The Central Nervous System receives the stimulants and reacts with the "flight
or fight" response. All systems are prepared for survival, whatever that means
in a particular situation. Gain an understanding of your fears and restructure
your thoughts and reactions. Test out your skills by doing the activity that
you've been avoiding. Anxiety is an emotion and you can control it.
There are two types of anxiety: external and internal. Internal is caused by
something real, something that is going on in your life: college, new job,
moving, marriage, divorce, anything that my change your life drastically. It can
be brought on by something traumatic as losing a spouse, losing a job, or
concern about an upcoming event. Internal anxiety is generated or caused by your
concern about your external anxiety and the way it has made you feel. You only
experience internally generated anxiety if you choose to. By choosing to be less
affected by external events and externally generated anxiety, you minimize
internally generated anxiety. What the anxious person does at this time is to
add internally generated anxiety that really isn't valid. It is the internal
anxiety that gets us into trouble. It begins with a thought. A "what-if" thought
that creates a chain of more scary thoughts. What if I lose control? What if I
have a heart attack? Your anxiety is under your control. You created the
negative thoughts and you can stop them.
Things You Should Consider:
1. GENETICS-Anxiety tends to run in families.
2. ENVIRONMENT-Did your parents expect you to be perfect? Did you grow up in a critical home? Was one of your parents a worrier?
3. CHEMICAL IMBALANCE-People have less endorphin level and may be prone to nervousness.
4. PERSONALITY TRAITS-Anxious people share some personality traits:
The Worrier (promotes anxiety)
Characteristics: Usually this is the strongest subpersonality in people who are prone to anxiety. The Worrier creates anxiety by imagining the worst case scenario. It scares you with fantasies of catastrophe whn you imagine confronting, something you fear. It also aggravates panic by reacting to the first physical symptoms of a panic attack. The worrier promotes your fears that what is happening is dangerous or embarrassing( "What if i have a heart attack?!" "What will they think if they see me?") In short, the Worrier's dominant tendencies include 1) anticipating the worst 2) over-estimating the odds of something bad or embarrassing happening, and 3) creating grandiose images of potential failure or catastrophe. The worrier is always vigilant, watching with uneasy apprehension for any small symptoms or signs of trouble. Favortie expression: By far the most favorite expression of the warrior is "What if".... Examples: Some typical dialogue from the warrior might include: " Oh no, my hearts starting to beat faster! What if I panic and lose complete control of myself?" " What if I start stammering in the middle of my speech?" " What if they see me shaking?" " What if I'm alone and there's nobody to call?" " What if I just can't get over this phobia?" or " What if I"m restricted from going to work for the rest of my life?"2. The Critic ( promotes low self-esteem)
Characteristics: The critic is that part of you which is constantly judging and evaluating your behavior ( and in this sense may seem more " apart" from you rather than the other subpersonalities) It tends to point out your flaws and limitations whenever possible. It jumps on any mistake you make to remind you that you're a failure. The critic generates anxiety by putting you down for not being able to handle your panic symptoms, for not being able to go places you used to go, for being unable to perform at your best. or for having to be dependent on someone else. It also likes to compare you with others, and usually sees them coming out favorably. It tends to ignore your positive qualities and emphasizes your weaknesses and inadequacies. The critic may be personafied in your own dialogue as the voice of your mother or father, a dreaded school teacher or anyone who wounded you in the past with their criticism. Favorite expression: " What a disappointment you are!" " That was stupid" Examples: Typical of the critics Self-talk are statements such as the following: " You stupid....." ( the critic relishes negative labels) " Can't you ever get it right?" " Why are you always this way?" " Look at how capable -----------------is, or " You could have done better."3. The victim ( promotes depression)
Characteristics: The Victim is that part of you which feels helpless or hopeless. It generates anxiety by telling you that you're not making any progress, that your condition is incurrable, or that the road is too long and steep for you to have a real chance at recovering. The victim also plays a major role in creating depression. The Victim believes that there is something inherently wrong with you: you are in some way deprived, defective, or unworthy . The Victim always percieves insurmountable obstacles between you and your goals. Characteristically, it bemoans, complains, and regrets things as they are at present. It believes that nothing will ever change. Favorite expression: " I can't." " I'll never be able to." Examples: The victim will say such things as " I'll never be able to do that, so whats the point in even trying?" " I feel physically drained today- why bother doing anything?" " Maybe I could have done it if I'd had more initiative ten years ago-- but it's too late now."4. The perfectionist ( promotes chronic stress and burnout)
Characteristics: The perfectionist is a close cousin to the Critic, but it's concern is less to put down than to push and goad you to do better. It generates anxiety by constantly telling you that your efforts aren't good enough, that you should be working harder, that you should always have everything under control, should always be competent, should always be pleasing, should always be _________(fill in whatever you keep telling yourself.) The perfectionist isthe hard-driving part of you that wants to be best and is intolorant of mistakes or setbacks. It has a tendency to try to convince you that your self-worth is dependent on externals such as vocational achievement, money and status, acceptance by others, being loved, or your consistent ability to be pleasing and nice to others regardless of what they do . The Perfectionist isn't convinced by any notions of your inherent self-worth, but instead pushes you into stress, exhaustion, and burnout in pursuit of its goals. It likes to ignoore warning signals from your body. Favorite expression: " I should." " I have to." " I must" Examples: The perfectionist may provide such instructions as " I should always be on top of things," " I should always be considerate and unselfish," " I should always be pleasant and nice," I have to ( get this job, make this amount of money, recieve ________ approval. etc." ) or I'm not worth much."
Negative dialogue is one of the most important aspects of chronic anxiety. One of the reasons you stay in that condition is because of the way you talk to yourself.You must learn to have compassion for yourself
You must learn to talk yourself out of being afraid
You must learn to praise yourself and mean it.
You must learn to talk yourself in a relaxing, soothing and comforting manner.
You must learn to use positive dialogue instead of negative when you feel you have failed at someting or done something wrong.
You must learn how to stop negative thoughts and comments and replace them with postitive ones.Often what puts you in an anxiety attack and keeps you there is the dialogue you have with yourself.
Negative dialogue that can produce an attack includes:"Oh no. Here it comes again. I don't think I can take it!"
" I'm feeling bad. I can't stay here much longer or I'll lose control."
"What's wrong with me? Why can't I be normal!?"
"Everyone is going to think I'm really weird." " I feel like I'm going crazy."
" I hate myself for being like this. I feel so weak and dependent."
" I can't be alone. I'll go crazy and who will be there to help me?"
"What if....."Examples of negative and positive statements:
Negative: " I feel so dependant and afraid. Will I ever be normal again?"
Positive: " Feeling this way is just a part of this condition. I am working on getting over this and I will feel "normal" again."Negative: " I feel like I'm going crazy."
Positive: " I know I'm not going crazy. I just feel this way because of this condition. I'm going to relax and float with it and not let it scare me."Negative: " I will fail if I try that."
Positive: " There is no such thing as failure. So what if it doesn't go just right. I'll try again and I might learn something."Negative: "If anyone knew I had this problem they would think I had a real problem."
Positive: " That's not true. All this is is anxiety and everyone has that. I have alot of good qualities that people like."Negative: " What if I get in the car, start driving, and have a panic attack? I could hurt someone. Who would help me?"
Positive: " So what if I have an anxiety attack in the car. I'll just find a place to pull over and relax. Nothing's going to hurt me. It's just my agoraphobia. I won't get in an accident and I will help myself feel better."Negative: " What if I got a job and my anxiety got worse? Maybe I would have to quit and that would really make me look bad."
Positive: " My anxiety is not going to get worse! This is all there is. There really is no "worse" If I feel anxious I would relax myself and talk to myself out of feeling panicky. Eventually the feelings would go away."
POSITIVE DIALOGUE
1. I’m going to be all right. My feelings are not always rational.
I’m just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous -- it’s just uncomfortable. I am fine;
I’ll just continue with what I’m doing or find something more active to do.
3. Right now I have some feelings I don’t like. They are really just phantoms,
however, because they are disappearing. I will be fine.
4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine.
For now, I am going to focus on
doing something else around me.
5. That picture in my head is not a healthy or rational picture.
Instead, I’m going to focus on something healthy.
6. I’ve stopped my negative thoughts before and I’m going to do it again now.
I am becoming better and better at deflecting these automatic negative thoughts and that makes me happy.
7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time.
I am going to take some nice deep breaths and keep on going.
This will help me continue to get better."
ANGER A great deal of anger comes from built-up hostility. When people are afraid to speak up, anger becomes repressed. Highly sensitive people tend to be easily irritated and tend to overreact to frustrations and disappointments.
1. Stop and think before you react. Take time out.
2. Is this anger useful? Wouldn't you rather communicate and problem solve?
3. Are you angry about a situation you can't change? If so, wouldn't it be better to just ignore it and not let it bother you?
4. If you are staying mad at someone hoping that they will feel bad, you are only causing yourself more anxiety. The majority of the time they forget about it or just brush it off and we continue to hold the anger.
ASSERTIVENESS Being assertive is standing up for yourself. It is learning to put yourself first and learning to express your feelings and opinions. It is learning to say "NO". By being assertive you stand less of a chance of being maniputlated and made to feel guilty and used.
I have the right, capability and responsibility to: * control my own life * refuse a request without guilt * express my anger * ask for affection * ask for help * figure out what's really important * question authority * choose when to assert myself * indulge in healthy competition * not be perfect * change my mind * be treated with respect * get what I paid for * make time for myself * live in the moment * be content * -and finally, most important--* BE MYSELF.
I will face my fear.
I will permit it to pass over me and through me,
and when it has gone past me,
I will turn to see fears path.
Where the fear has gone there will be nothing,
only I will remain.
Fear is conquered by action.
When we challenge our fears, we defeat them.
When we grapple with our difficulties,
they lose their hold upon us.
When we dare to face the things which scare us,
we open the door to freedom.
When we dare to face the things we hate,
we open our lives to love.
When we dare to face the creator,
We find peace.
-- author unknownRom. 12:2" Do not conform yourselves to the standards of this world, but let God transform you inwardly by a complete change of your mind."
SYMPTOMS OF PANIC ATTACKS
Chest Pain
Hyperventilation
Dizziness
Weak, shaky feelings
Body Aches
Tingling in Fingers and Face
Feelings of Dread or Doom
Feelings of not being able to get enough air
Overall Nervousness Feeling
Stomach Upsets
Fear of Going Crazy or Dying
If you have these symptoms, you could have a panic disorder.
See your doctor for a complete diagnosis.
DIAPHRAGMATIC BREATHING SKILLS
The Brain and Anxiety
Muscle Relaxation
Fight the Fear with Knowledge
Heart Pounding..... Heart speeding up to move blood and oxygen faster
Breathing Faster.... Obtaining more oxygen for the muscles
Chest Pain.... Chest muscles Rubbery Legs... Blood supply building up in the legs decreased
Disassociation.... Less oxygen and blood to the brain
Light Sensitivity... Pupils have opened for more acute vision
Vision Distortion... Effect of pupils opening wider
Sweating... Fight or flight reflex- body is harder to hold onto
Tingling in Mouth.... Result of hyperventilation
Numbness in Hands.... Diversion of blood to the muscles
Choking Sensation... Muscle tension
Shaking... Muscle tension
1. Praise Often. For even the smallest successes. Your encouragement is extremely important. Praise the participant for even trying.
2. Encourage his/her independence. Let them "go it alone" whenever and wherever possible, but only if they are ready.
3. Compliment the participant for their progress as far as attitude is concerned. He/she is the last one to notice how they are changing for the positive. Be sure you point it out.
4. If he/she wants you to go along as they practice their avoidance situations...go with them. But allow them some distance, all the while letting them know you are there to assist and support them.
5. If you are in a situation where the anxious partner begins to feel panicky or anxious, try to help them by assuring them that it is just anxiety. Remind them that they are not dying, going crazy or having a heart attack. Reassure them that there is no reason to run! There is no safe place. Then distract them by showing things to them, joking with them, talking about something that interests them. Let them know they will be okay, but do not make a big deal out of the fear and panic.
6. Let your anxious partner have a big hand in the decision-making process...where you are going, how long you will stay, and how you will get there and back. Let your partner feel that they are in control of the situation to some extent. They will be more comfortable and probably will stay longer.
7. If your anxious partner feels discouraged or depressed about their progress, give them the reassurance that they are doing well.
8. Stay Postitive!!These are things you shouldn't do:
1.Do not make fun of this condition...never be sarcastic about it.
2. Do not monitor their progress by constantly asking how they are doing....or saying "Shouldn't you be over this by now?". This will only make them feel like they are not meeting your expectations. It will increase their anxiety.
3. Do not tell other people about their condition. If your partner wants someone to know about it, it is their right to tell them.
4. Do not baby-sit them. Be supportive and compassionate.
5. Do not get angry over their fears and attacks. They really cannot help it when they feel this way. The longer you treat them badly or make them feel guilty, the longer it will last.
6. If they have an attack while with you...don't suggest leaving, but if they chose to leave honor their wishes.
7. Do not "bully" them into doing something they are uncomfortable with.
8. Don't be too concerned if they seem to change into someone who seems a little angry or selfish at first. That will change. It's just that they realize for the first time that they are allowed to be angry and selfish at times and people will still love them. They will find a happy medium eventually. Praise your partner for their assertiveness.
Two Sites for the Support Person:
Yahoo! Groups HOPE4EVER
Anxiety Disorders-The Caregivers
TREATMENT for PANIC DISORDER
Anxiety Busters Midwest Center for Stress and Anxiety, Inc
BOOKS ON PANIC DISORDER
"Peace From Nervous Suffering" by Dr. Claire Weekes
"From Panic to Power" by Lucinda Bassett
"Don't Panic" by R. Reid Wilson, PH.D.
"Panic Attacks-A Natural Approach" by Shirley Trickett
"The Anxiety & Phobia Workbook" by Edmund J. Bourne, Ph.D.
Sign My Guestbook View My Guestbook
Panic Disorder Links
Laney's Place
A PD Survivor's Story
Panic/Anxiety Attacks
Sandollar
Panic Attacks/The Silent Fear
DEEP IN DESPAIR When you are sinking deep in despair,
don't forget it is God who cares.
God has the power in His hand,
to lift us out of the sinking sand.
Sometimes the night seems so long,
but the Lord will keep us strong.
Some days drag on and on,
the sun is so very bright,
so much the opposite of the night.
I pray to the Lord to take me to sleep,
and I know my soul in His hand He will keep.
Just a few short minutes after I pray,
the Lord has me on my way.
The way to find sweet rest,
His will to help us is His quest.
How can we know such an awesome God,
by reading His Word and trusting His Son?
One day God will dry all of our tears,
comfort our heart and fears."And God shall wipe all tears away from their eyes, and
there shall be no more death, neither sorrow, no crying,
neither shall there be no more pain, for the former things
are passed away." Rev. 21:4 KJV
Elaine Hemmer
The song you are listening to is "Music Box"
