Believe it or not, some stress can be good for you! There are two kinds of stress: good stress and bad stress. Good stress is any stress which is positive and motivating, but not a threat to your existence. Think about the birth of your first child, buying your first home, a new car or even winning the lottery! Bad stress, or distress, is negative and anger or fear motivated. Sometimes too much 'good stress' can quickly turn into distress if it goes beyond our threshold of tolerance. For example, a job promotion can be considered good stress, but if the work-related responsibilities associated with it are too taxing, then it can become distress. The following tips can help deal with stress, and are easy to implement.
(1) The importance of private time.
Something as simple as soaking in the tub can renew your mind and body. For added relaxation, turn down the lights and play some soft music. Some individuals prefer to spend time with friends, while others prefer some time alone as a form of stress release.
(2) Learn relaxation techniques.
Read a book on relaxation techniques, or take a meditation or yoga class. Here's a simple technique you can try at home. Find 15 minutes without distractions to meditate, visualize, etc. Sit in a comfortable chair, feet on the floor, arms at your sides. Breathe in deeply, through your nose. Then slowly release the air through your mouth and repeat an affirmation like "Relax... Relax... Relax". Continue breathing in and out, focusing on your word or phrase for the 15 minutes.
(3) Schedule 'worry sessions'.
Set aside a specific 15 minutes each day when you'll concentrate on everything that's bothering you. When worries enter your mind during the day, set them aside for your 'worry session'. Then picture yourself conquering a particular challenge. It's not easy, but it's simple and it works.
(4) Keep a journal.
New studies suggest that people who are able to write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool that helps you organize your thoughts and make life a little bit easier.
(5) Scents and sensibility.
When you need an energy boost, take a whiff of peppermint oil or even your favorite perfume. Studies suggest certain scents can promote alertness.
(6) Power naps.
15-20 minutes during the afternoon, if you can find the time, can be very energizing and rejuvenating. However, more than 20 minutes and you might wake up feeling more tired than you were to begin with.
(7) Reduce your workload and delegate as much as possible.
On your weekly calendar, eliminate the least important tasks and activities. Delegate household chores. Have your family members help you with the grocery shopping. Even if things are not done the way you would prefer, it's important for everyone to pitch in so you don't have to bear all the burdens.
(8) Reward yourself.
Engage in a just-for-you activity every single day, provided you accomplished something you set out to do for that day. For example, if you finish paying your bills, then rent a movie, read, do some gardening, etc. You'll not only boost your self-esteem, you'll also enjoy the well-deserved feelings of relaxation.
(9) Smiling - the easiest and best way to relieve stress!
Some smiling pointers: Do something that makes you smile. We are constantly doing things to get something. It's easy to get caught up in doing something for somebody/thing else. Take the time, even if for a few minutes, to do something you genuinely enjoy. Project what you want to get. Smile at others, you get a smile back. Everyone loves giving and receiving smiles!
(10) Laugh.
Laughter really is good medicine. Laughing raises your heart rate, stimulates circulation, exercises your diaphragm, abs, and other muscles, and increases production of certain 'feel good' hormones. You can watch funny tv shows, join a laughter club or spend more time with friends who have a good sense of humor. You can also subscribe to some funny online newsletters.
(11) The power of tears.
Studies show that the tears you produce when you're anxious, upset, sad, or angry contain stress-relieving hormones.
(12) Forgive and forget.
Do you carry a grudge? This can be very emotionally depleting. Forgiveness is something you do for yourself, not for another individual or circumstance. Forgiving actually takes you out of the role of victim, protecting you and helping you to overcome any anger or frustration.
(13) Get a massage.
Various massage techniques reduce stress, loosen tight muscles, and increase energy. Massage also helps release endorphins ("feel good" chemicals released by the brain), triggering relaxation.
(14) Stress and food choices.
Stress and boredom generally lead to unhealthy eating, and consequently weight gain. To make it worse, escalating fatigue is accompanied by lower energy levels and higher stress levels.
Here is a closer look at nutrients that combat anxiety, depression, and stress. Try incorporating these nutrients into your diet-
Vitamin B1
Oatmeal, peanuts, lean pork, most veggies, bran, milk.
Vitamin B6
Wheat germ, soybeans, cantaloupe, cabbage, eggs, oats, peanuts, walnuts.
Pantothenic Acid
Meat, whole grains, wheat germ, green veggies, nuts, chicken.
Vitamin C
Citrus fruits, berries, green leafy veggies, tomatoes, cauliflower, peppers, potatoes.
Vitamin B12
Beef, pork, eggs, milk, cheese.
Choline
Green leafy veggies, wheat germ, egg yolks
Vitamin E
Wheat germ, soybeans, vegetable oils, nuts, Brussels sprouts, leafy greens, eggs, whole grain.
Folic Acid
Deep green leafy veggies, carrots, egg yolk, cantaloupe, apricots, pumpkin, avocados, beans, whole & dark rye flour.
Zinc
Meat, seafood, wheat germ, eggs, nonfat dry milk.
Magnesium
Figs, almonds, nuts, seeds, dark green veggies, bananas.
Manganese
Whole grain, nuts, green leafy veggies, peas, beets.
Niacin
Lean meat, wheat germ, fish, eggs, peanuts, white meat poultry, avocados.
Calcium
Milk and milk products, soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, dried beans, kale, broccoli, collard greens.
It is important not only to eat healthy, but to eat all your meals (no skipping any meal). Spreading your calories out over 4-6 balanced meals a day gives you the carbohydrates, protein, fat, vitamins, minerals required to keep your energy high by keeping your blood sugar levels stable.
(15) Eat a "good mood" breakfast.
Combine a high-protein food, such as cottage cheese, with a fiber-rich carbohydrate, like strawberries. Protein not only boosts your brain production of dopamine and norepinephrine - chemicals that keep you alert - it also controls levels of relaxation inducing serotonin. The carbohydrates help you feel calm and focused.
(16) Lunch should be low fat
Broiled fish, skinless chicken, tuna, deli turkey or chicken with a teaspoon of low-fat mayo on whole-grain bread can give you energy for the afternoon.
(17) Make dinner your lightest meal.
If you have eaten a balanced, substantial lunch, you'll feel surprisingly satisfied with a light dinner. Instead of a regular dinner plate, use a smaller plate and fill it up with a healthy balance of proteins, carbohydrates and fat
(18) Watch the caffeine.
A little caffeine is okay for a little boost. Too much and you're making your adrenal glands work overtime. You'll need more caffeine for the desired effect, and the crash when it wears off gets worse.
(19) Minimize sugars and starches.
The right amount of sugar is important for energy, but too much can lower your energy levels. In response to high sugar levels, the body releases insulin, which acts to quickly lower blood sugar. When it falls, you feel cranky, weak, and unable to concentrate. Stick with balanced snacks and meals to keep your blood sugars level.
(20) Increase aerobic exercise.
Along with cardiovascular health, aerobic exercise boosts production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.
(21) The importance of deep breathing.
Deep breathing is an effective way to boost energy. Try this simple technique - Sit in a quiet place, feet flat on the floor, arms at your sides. Breathe in deeply through your nose, filling your diaphragm (your stomach should protrude if you're doing it right). Breathe out slowly through your mouth. Do this for just 60 seconds.
(22) Reduce tension in the shoulders and neck.
Whenever you notice you're tense around your neck area and shoulders, shrug your shoulders gently ten times. Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed - no reaching up!) and hold for 2 seconds. Repeat for the right ear/shoulder for 2 seconds. Repeat entire cycle if necessary.
(23) Take a break to stretch.
Alternating arms, reach upward, stretching toward the ceiling. Five times each side.
(24) The positive effect of exercise.
Exercise is a mood elevator. As you start to burn some fat and tighten some muscle, your energy levels will improve. Exercise increases the level of positive, "feel-good" hormones, known as endorphins. Feeling good improves perceptions and personality, which allows you to make better and more positive choices. Studies show time and again that people who work out are more optimistic, and better able to handle stress.
(25) The importance of sleep.
Often, the cause of stress can be attributed to lack of sleep. It plays a role in our day-to-day productivity at work, our social skills and sense of well being. Despite its importance, good refreshing sleep remains an unsolved mystery for some people. There are times when you can fall asleep without knowing it and others when you can't sleep no matter how hard you try.
Increasingly, more and more individuals are sleep deprived or get poor sleep. Try and go to bed a little earlier and you will wake up happier, more contented and refreshed each morning.
Archive for March, 2010
25 Things You Can Do To Deal With Stress
March 29th, 2010 
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Dealing With Panic Attack Yourself
March 29th, 2010 admin If you have panic attacks, it may help to comfort you that you are not 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."There are many ways of coping with an anxiety disorder. Some may not work for you, but others just might. It helps to know some of the most common coping techniques for dealing with panic attacks when they begin.Your first step is to recognize when a panic attack is about to begin. When you have enough of them, you start to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.Many people I talk to wonder what that disconnection is like. They have a hard time understanding it. Those of us who have panic attacks are all too familiar with it. It's like you can look at a solid object and see that it is there. You know it's there, but a part of your mind doubts that it really IS there.You may find yourself reaching out to touch that object just to be sure. You feel like you're not a part of the world around you. It's as if you are just a spectator in your own life with no control over anything around you.Believe me, this is a horrible feeling.So how do you start trying to combat your panic attacks? What if I told you the trick to ending panic and anxiety attacks is to WANT to have one. That sounds strange, even contradictory, doesn't it? But the want really does help push it away. Does this mean that you should be able to bring on a panic attack at this very moment? Absolutely not! What it means is that when you are afraid of something - in this case a panic attack - it will more than likely appear and wreak havoc. When you stand up to the attack, your chances of fending it off are much greater. 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 whether it be consciously or sub-consciously.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.
Reliable Methods on How to Deal with Panic Attacks
March 26th, 2010 admin Anxiety is the feeling you will likely suffer when you have undergone a awfully traumatic and scary condition After your experience , the tendency is to have panic each time the memories cross upon your mind . There are various causes why people have uneasiness but the main common cause is the panic that the condition which causes you so much distress which you have gone through will be recurring We experience different levels of uneasiness in several aspects. Although uneasiness is different from panic attacks. Panic attacks are short periods once a person feels an elevated uneasiness and embarrassment. How to deal with panic attacks is more difficult than interfering with your anxiety. When a person experience panic attacks, the tendency is to lose control.Find out how to deal with panic attacks here.Generally panic attack is experienced once you are in a shocking condition. In such cases, there is a tendency that you will lose your self control because the first thing you want to do is to think of a way on how to escape the situation. But because you are already in panic you can no longer think clearly of what should you do. Panic and uneasiness attacks cannot be taken for granted because the effect is like a domino. Once you have experience one, there is a tendency that it will happen again especially when you are trap in such a horrible situation which can give you many negative thoughts.However you can deal and overcome it if you are really determined to do so. Think about these hints or tips on how to deal with panic attacks.Here's the solution to your problem! Click here: How to deal with panic attacks. You should refrain from drinking too much coffee and eating too much sugary foods. Coffee is proven to increase the adrenalin in your body which causes more tension in your body You should also quit smoking because the nicotine can trigger panic attacks. When you are in a difficult situation or currently having problems, do not keep it to yourself. When you are in a difficulty, have someone you trust that you can talk to. This is a good channel of releasing tension inside. Stress can cause anxiety and panic attacks. The best way to do is to talk to your family or friends when you have problems. Share some of your thoughts to someone, or try to have a discussion even with a stranger, this helps you control your tantrums as well as your temper .In case you experience panic in a certain situation, you should learn some techniques to relax yourself. Breathing exercise is a simple way to relax. You count also from 1 to 10 before doing some actions. The time done in counting is enough time for you to relax.Make an exercise program that you can do everyday, like taking a walk to the market or watering the plants. If you exercise, your body will release energy and stress from your body. When the stress is released you can now think clearly.Think positively Avoid thinking negative thoughts especially when you are in a difficult situation. You should learn to trust yourself that you can escape the situation. If you learn how to deal with panic attacks, time will come that it will eventually disappear. And when you are trapped with the same situation, do not let your fear defeat and overcome You can visit Reliable Methods on How to Deal with Panic Attacks. for more reliable info about how to deal with panic attacks.
3 Effective Ways to Deal With Depression
March 25th, 2010 admin Depression is not something that can be seen under a microscope, but it is very real. Most people aren't aware of the symptoms and have learned to function in society with it. There are different levels of depression and it's very important that you know which affects you. Depression can affect you socially, mentally, physically and psychologically. If not identified with and handled, it can ultimately be an overwhelming weight on life.
Everyone deals with depression differently but there are 3 effective ways to help you get through it.
1. One of the first ways to deal with this is to identify the symptoms of depression. Depression is not always easily identifiable because a lot of people learn to hide their feelings. Isolation is a symptom of depression. Naturally, there may be times when you want to be alone and is OK. But when you get to a point where you cut people off from communications, this is an indication that you could be suffering from depression. Changes in diet and appetite are also symptoms of depression. Other indications are are changes in attitude, low self-esteem and a feeling of unworthiness.
Everyone has bad days and a lot of people simply believe that when they don't feel good or when they feel down about something, the issue is minor and will eventually work itself out. This is true in some cases, but not all. It's possible to function in society in a depressed state but this is unhealthy. The problem is, others can identify that something is not right with you and they would rather you not be around. Not because they don't like you as a person, but because your depression brings a sadness to the environment and can be felt by others. One day at a time, slowly engage yourself around positive influences to help boost your self-esteem. This will take time and effort on your part, but this can be achieved.
2. Next, admitting that you are depressed will put you on your way to a cure. No one wants to admit depression because it is often seen as weak. Most of us feel like we have the mental capability to successfully deal with our own problems. The twist to this idea is, admittance is a sign of courage and strength. You will realize that once you admit to someone that you have a problem, they will most likely be there to encourage you and help guide you. They will respect the fact that you came forward asked for help. Outsiders often can tell when someone is depressed. It is the depressed person that is the last to know.
3. After identifying symptoms and admitting you have a problem, asking for help is the execution for a cure. You will find that you are not the only person in this state of mind and that there are people that do care. If you make the first step, there will be someone, somewhere that will take the next. People enjoy helping others, but their support is not effective if you don't ask.
If you suffer from depression and have alienated yourself from society, get the help that you need and begin to slowly engaging yourself with others. It may not be easy to join back in with everyone all at once. This will take time. The best thing to do is to take things one day at a time, identify yourself with individuals that have compassion and that can understand what you may be going through. They may not be able to solve your problem but having a support system close to you will help you to believe that you will get through. Communication and support is key.
How To Deal With Panic Attacks
March 25th, 2010 admin When you start to have a panic attack, you may experience the over whelming feeling that you are dying. This will not happen though, no matter how bad your attack is, you won't die. There is a multitude of reasons why people get panic attacks and sometimes they are unable to work out why they get them as they can see no apparent cause. In this article we show you how to deal with panic attacks.Whilst in the throes of an attack, you may experience some of the following most common symptoms such as, getting the chills or alternatively feeling a hot flush, being sick, the sensation of not being able to take a full breath, feeling as though you are being choked, a tight chest or a fast heart beat, a thumping heart.Even though you may have an overwhelming feeling that you are going to die or you will have a heart attack, there is actually nothing physically wrong with your heart to cause the reaction. The brain goes into overdrive during an attack and this causes stimulation of the nervous system.During an attack you start to over breathe which in turn means you produce and breathe out more carbon dioxide than normal. This then make the blood too acidic and it is the rising levels of acidity that gives you the symptoms that arise during the attack.Unless you can get your breathing under control you will keep having the attack, as the longer you hyperventilate the more symptoms you will produce. Which in turn will cause you to become more frightened and it will all just keep going round in circles. Whilst a very bad attack can come in peaks over a couple of hours, most will be over in about 10 minutes.More women than men have panic attacks and younger people are more likely to be effected than any other age group.Getting your breath under control is the single most important thing you can do to control your attack. Taking deep, slow breaths that fill your lungs will stop the carbon monoxide levels becoming high and should stop the symptoms that it produces from rising acidity levels. Many medics say that keeping a paper bag handy and using that to breathe into during an attack will help regain some control as if you concentrate on slowing and steadying your breathing in the bag, you will inhale the carbon monoxide back into your body and acidity levels will remain normal, ensuring symptoms do not escalate.Figuring out the reason why you have suddenly started to have panic attacks is an essential step in starting to cure them. For some the reasons may be obvious, such as a death in the family. Redundancy, stress in relationships and a generally stressful lifestyle can all contribute. Understanding the reasons and addressing it is important. Sometimes you will be unable to identify a reason.The more informed and knowledgeable you are about the way your body works and reacts during an attack will go some way in helping you to over come the problem.
Dealing With Stress Associated With Medical Care
March 23rd, 2010 admin It might happen each time you go in for a routine medical visit. Your anxiety begins during the drive over to the doctor's office. It intensifies as you sit in the waiting room. You find you can concentrate on neither the television nor the magazine in front of you. When you're ushered into an examination room, you've just about reached the panic stage. And you haven't even seen the doctor yet.
Or your anxiety could be based on legitimate fears. For instance, if you've been diagnosed with cancer or a heart condition, each medical visit carries a great deal of uncertainty. Your doctor could, in fact, deliver the tragic news that your condition is inoperable. It is no wonder that you find your heart racing when you step into the doctor's office.
Perhaps you have a fear of the dentist's chair. It first hit you when you were a child and had to have your first filling. The fears have only intensified since. Now, even a routine cleaning is an occasion for a great deal of stress. You even feel as if you're under heavy stress when you dial the phone to make your appointment.
Dealing with doctors and dentists can be stressful for any one of us. A lot of us fear what we don't understand, and much of medical language can sound like gibberish. The equipment itself can be frightening if we're not accustomed to it. And there's always a fear that a treatment will seem worse than the disease.
There are a number of techniques that you can use to deal with the stress associated with medical care. To begin with, your best defense is a good offense. Ask as many questions as you need to of your doctor or dentist. Will the procedure be painful? How long will it last? Will the procedure have side-effects? Will your insurance cover the cost? The more informed you are, the better able you will be to handle the stress.
Another thing you might consider is doing your own research, trying to sort out some information for yourself. Don't think that you have to pore over medical books. Reading health-related articles in magazines can help improve your knowledge and understanding, making you a better-informed patient. You might also search out health-related websites so that you can bone up on a particular area of medical practice.
Also, while you're waiting for your physician or dentist, consider engaging in some relaxation exercises. Imagine yourself running through a field of flowers with a toddler, or skating expertly at the rink at Rockefeller Center.
Picture yourself in a low-stress situation, in a location you love. Through this technique, you'll calm down your mind and your body so that you can deal effectively with the stress that comes your way.
If you have friends who work in the health care industry, you might discuss your fears with them. They can be an important source of information, giving you insights into the medical profession that you might not otherwise have. Draw upon their experience in order to soothe your fears. You might be surprised at how much you can learn simply through casual conversations. Most health care workers will be more than willing to share their experiences with you.
If your fear of the dentist or doctor has turned into a full-fledged phobia, you'll want to consult a professional therapist. He or she can delve into the root causes of your fears and can help you to develop effective coping strategies.
In some cases, the psychologist might recommend that you see a psychiatrist so that you can obtain the medication you need to calm your nerves.Millions of people have been helped through such medication.While such medication can result in weight gain or drowsiness, its overall effect can be quite positive.
It is entirely possible to visit a doctor or dentist without becoming overly stressed. The key is to be prepared. Be prepared to ask questions of your health care professional. Be prepared to encounter equipment or techniques that might make you feel uncomfortable.
Be prepared for medication that might have unpleasant side-effects. The more prepared you are, the better you'll feel, and the better equipped you'll be to handle stress during your examination.
How to Deal With Panic Attacks – Things You Can Do Naturally
March 21st, 2010 admin It is easy to deal with panic attacks when you know the severity of the attack and hence would know the steps for doing so. And there are many different methods for dealing with it including medications, alternative therapies, and natural methods. Medications and alternative therapies would most likely apply to more severe conditions while natural methods would be for minor attacks. Below are some of the possible natural ways on how to deal with panic attacks.Be calm and positive as much as possible. Whenever anxiety is arising, think of how you can get yourself out of the problem rather than thinking about the damage that you are expected to go through. Behaving this way would create a sense of clarity in your mind and you would not find it difficult to think about actions you can take in the future. Perform proper breathing exercises. Breathing properly plays an important role in dealing with panic attacks and ultimately curing them. There are lots of aspects of breathing that one must look into for this problem and consistently following them will help you stop this problem. Seek the help of a professional or an alternative therapy expert to find out and know the proper ways of breathing.Perform several meditation. Meditation will help you to be free from these unwanted thoughts. Everything starts from the mind and this disorder is no exception. There are many unwanted things that we might be thinking through out the day and they not only pollute our minds but it also cause mental problems. Do not get into tense situations. When you are in a tensed situation, you can feel your muscles contracting and reacting severely to the problems arising around you. Dealing with panic attacks actually starts with your mind so if your head is stable and in control, then overcoming these hostile situations would not be that very difficult at all. As we outlined above there are many different methods for dealing with panic attack including medications, alternative therapies, and natural methods. Medications and alternative therapies would most likely apply to more severe conditions while natural methods would be for minor attacks. In this article, we looked at some of the possible natural ways on how to deal with panic attacks.
Do You Know How To Deal With Stress?
March 20th, 2010 admin Somebody once said, "Stress is what happens when your mind thinks one thing and your mouth thinks another". It is so easy to get into stressful situations just by trying to please people and agreeing to do those things that we don't really want to do.
Too many of us spend our lives dealing with awkward situations and problems, both at home and at work. This leads to too much stress and can sometimes drive one literally over the edge. But before we deal with stress we have to realize that we need a certain amount of stress in our lives in order to function properly.
So the 'trick' is to find a balance between too much stress and too little. You have to realize that a certain amount of stress is good and that we use it to push ourselves and enhance our performance or productivity at exactly the right moment.
It is important to have the right frame of mind when dealing with stress and try and keep away from people who are 'over stressed', it can be infectious. When the world is going mad there are always those who keep their head. Mix with these people and find out how they are in control all the time.
Sometimes it is our own self confidence, or lack of, that causes us anxiety and a good way to combat this is by practicing a few deep breathes. This is something I learned long ago when first starting out on my sales career. Just before I was due to meet a client I would find a quiet corner and breath in for a count of seven and then, slowly, breath out for a count of eleven. Just doing this a few times would lower my racing heartbeat and put me in a more relaxed and confident state.
Another little trick you can use to lower your stress levels and be in control of your life is to control your thoughts. What do I mean by this? Well, most of us are stressed because we are thinking stressful thoughts all the time. So it's simple, change your thoughts and think something else.
It really is that simple, it's not easy to do at first, but every time you think bad or stressful thoughts turn them around and think good positive thoughts. You will be amazed at how this simple technique can lower your anxiety levels and improve the quality of your life.
I hope you found these tips for dealing with stress useful and don't forget if all else fails two or three weeks in the sunshine will work wonders.
What I Learned About How To Deal With Panic Attacks
March 20th, 2010 admin Panic attacks can be scary and can prevent a person from getting through their day in a normal way. If you don't know how to deal with panic attacks then you probably feel alone and hopeless. If you don't seek treatments for panic attacks you can start feeling depressed. Once you reach a depression stage it will be harder to cope with the panic attack symptoms because you have already given in to their effects. It is incredibly essential to pay attention to the way you are feeling and take action so that you will be able to lead a normal life. You will want to visit your doctor to discuss with him the possibility of having a panic disorder. He will probably ask a lot of questions and determine the severity of the attacks that you have been having. He will most likely want to refer you to a psychiatrist or therapist that will be more qualified to complete a full diagnosis of your symptoms. There are several treatment methods. One particular method is not best for everyone. How to deal with panic attacks on a medical level is a case by case basis. Psychotherapy is very beneficial because you can talk about your disorder and come to an understanding of why you feel the way you do when you are having an attack. Cognitive behavioral therapy will help an individual to understand the warning signs and patterns that occur prior to having a panic attack. By learning to recognize the symptoms you will be more prepared for how to deal with panic attacks. You will have more ability to diffuse the nervousness and stressful feelings before they render you helpless. Stress relieving techniques such as acupuncture and exercise can be very helpful in reducing the risk of panic attacks. It is all about putting yourself in a mental state where you can ease your mind of all worry and fear. The good news for people learning how to deal with panic attacks is that 90 percent will be able to find relief. The reason why so many people continue to have panic disorders is because they never have their condition treated. If you keep something bottled up to yourself and never release the emotions that you are feeling then it is only a matter of time before you lose hope. The good news is that there is hope and there are ways to cure this disorder. Don't let not learning how to deal with panic attacks keep you from living the life you want to live.
Dealing With Depression in the Workplace
March 20th, 2010 admin As the business world evolves and changes, workers are expected to follow suit. Unfortunately, change comes naturally to some while others have trouble adapting. The trick is to find out why certain people are more adaptable than others, and to help those who fall behind catch up with the rest of the group.
The ability to adapt to quickly is vital for both companies and employees. A mood disorder can seriously affect the performance of the most determined and faithful worker. Employers can benefit from understanding how clinical depression and mood disorders are a detriment to productivity in the workplace.
Many workers who find change difficult to cope with suffer from depression and other mood disorders. Attitudes that are conducive to change aren't easily developed by workers who suffer from these ailments. Depression can also breed negativity among other employees, which is a fire that is hard to extinguish. Even worse than its impact on job performance, nearly fifteen percent of people with severe clinical depression end their lives in suicide. Clearly, clinical depression and mood disorders in the workplace can not be ignored.
Managers and supervisors need to be vigilant in order to spot depression in workers. Sudden changes in appearance, personality, attitude or productivity can be a sign of severe depression. A gentle confrontation needs to occur, without any condescension (Knippers, 2006). This will let the worker know that there is a problem, so that they can correct the issue before it escalates. If help is needed, a specialist in mood disorders may need to be consulted. Because untreated depression tends to worsen over time, it is vital to help your employees cope with the problem before it escalates.
By learning the skills to work with those suffering from mood disorders, a great management team can train any employee to be adaptable. Some workers may have to be led a little differently than others, and others need help learning how to handle social interactions. The missing social interactions between people affected by depressions and mood disorders reduce the communication quality.
Those suffering from depression often have difficulty communicating and following directions. That's why it's important that leaders communicate clearly to their employees. Make sure that directions are precise and that employees completely understand what is expected of them, especially in times of change. When a company attempts to make major changes, leaders need to give clear and precise directions and followers need to have a clear understanding of the new direction and vision. One of the major reasons for collaboration and productivity failure is that job descriptions and directions are not clearly understood (Gappmaier, 1997)
One of the hardest things to determine when dealing with an employee afflicted with depression is whether the mood is a temporary emotional state or a serious chemical imbalance. Only a professional is qualified to make a diagnosis. Emotional disorders cost companies millions every year, with over two-thirds of the lost revenue attributed to productivity issues and absenteeism (American Psychiatric Association, 1995). Therefore, it is vital to an organization's success to deal with the issue depression in the workplace.
