Post-Traumatic Stress Disorder: What You Need to Know

By Rosie Nadal
Post-Traumatic Stress Disorder is a psychiatric disorder affecting those who have experienced very traumatic events. People with PTSD suffer high levels of anxiety and bouts of depression. Normal day to day life for people with PTSD also gets disrupted by panic episodes or "flashbacks," where they remember and relive the emotions and thoughts they had during the original trauma.

Signs of PTSD

The most common signs of PTSD, according to the U.S. Department of Veteran's Affairs, include:

* Chronic anxiety, where victims experience periods of depression and acute panic attacks;
* Flashbacks, where victims recall snippets of the traumatic event;
* Sleep disturbances, where victims experience disruptive nightmares and difficulty sleeping;
* Avoidance, where victims avoid certain people, places, and situations that they associate with the traumatic event;
* Dissociation/Derealization, where victims feel disconnected from other people and from the latest happenings around them, and where they also feel that past or present events didn't actually happen; and
* Hyper-vigilance, where victims feel the need to be constantly on their guard

A few people also suffer from amnesia or memory loss after the trauma.

The more persistent and the more serious the PTSD signs and symptoms means the longer one has been exposed to trauma.

The National Center for PTSD relates that an estimated 8% of the population will experience Post- Traumatic Stress Disorder at some point in their lives. However, it says, females are twice more likely to seek professional intervention for PTSD than boys afflicted with the disorder.

History of PTSD and Risk Factors

The American Psychiatric Association says that PTSD was first considered as a legitimate psychiatric problem and listed in the Diagnostic and Statistical Manual in 1980. However, the APA notes, doctors and people in the military have long been aware of the condition.

The National Institute of Mental Health says that 19% of soldiers who have fought in a war come home with PTSD. The statistic gets higher with repeated tours of duty, like the ones served by American military men in Afghanistan and Iraq.

According to the NIMH, Post-Traumatic Stress Disorder is also seen in people who have survived accidents or major catastrophic events, like 9/11 and Hurricane Katrina. PTSD is also common among people who have been victims of or have witnessed murder, criminal or domestic violence, and sexual abuse.

Treatment and Prognosis

A form of PTSD known as Complex PTSD is unique to people who have experienced prolonged and severe trauma. C-PTSD often comes with other psychological problems, making treatment more difficult.

If PTSD is identified and treated immediately after the traumatic event, then it usually gets resolved within 3 months. However, signs of PTSD usually do not appear until up to 6 months post-trauma. In some instances, as in the case of long-lasting trauma and C-PTSD, the first signs do not manifest until some years after.

In such delayed cases, recovery relies on the individual, as well as on the length of the trauma and the severity of the symptoms. C-PTSD may become a chronic problem and will necessitate long-term care, but most cases resolve in due course with the right kind of intervention.

Prognosis for total recovery from Post-Traumatic Stress Disorder after treatment is excellent.

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Avoiding Certain Foods Could Help Reduce the Levels and Intensity of a Panic or Anxiety Attack

By Rob Dreyfuss
Can you prevent panic attacks (otherwise referred to as anxiety attacks) by avoiding certain foods? Well there is clear, proven link between some food and drink and conditions like ADHD and depression. The obvious ones are those containing caffeine like tea and coffee along with food and drink designed as a stimulant such as some energy drinks, and those with artificial colourings.

The main ingredient of sweeteners, aspartame can have side effects that can be more keenly felt if you have either had a panic attack or are more naturally nervous and whilst these won't affect everyone, they may be a contributory factor in your own case. Aspartame is also found in many pre-packaged foods as well so it's always best to check the ingredients tab on anything you buy if you are trying to avoid this particular additive.

Diet plays such a major part in our lives and much of the information available is contradictory. Take the issue of aspartame; if you are trying to lose weight, cutting out sugar is one of the first things you would try to do, but sugar substitutes are the way most of us try and cut back but this ingredient is known to be a factor in some cases. There are sweeteners on the market which don't use aspartame so, as mentioned above, you should always check the contents before purchase.

If you are prone to anxiety attacks and you drink it can make things worse when you wake up the next day. Yes alcohol can induce feelings you'd rather not have but they are usually a consequence of overdoing things, however, if you are feeling low these feelings will be multiplied. Alcohol in moderation is fine but especially once you've had an attack, you could find that drinking will make you more open to a recurrence and it's best avoided if possible.www.facebook.com

If you find a link between consuming certain foods and panic attack incidents, try avoiding them for a while and monitor the effect. Whilst avoiding some foods will not cure the problem on its own, it will certainly help with the overall picture.Avoiding Certain Foods Could Help Reduce the Levels and Intensity of a Panic or Anxiety Attack

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Living With Seasonal Affective Disorder

By Helen Gibney
Seasonal Affective Disorder (SAD) is a type of depression that usually occurs in the winter months although it can start as early as September in some cases. Milder forms of the condition are often described as the "winter blues." Sufferers can experience loss of energy and general depression along with problems sleeping, feeling anxious, general irritability, increased appetite, strong cravings for carbohydrates and sweet foods, and experience headaches, muscle and joint pain and in severe cases, can have suicidal thoughts. The condition can affect people of any age and gender although is most common in females and can have a profound effect on a person's personal and professional life. SAD may even be hereditary. Many sufferers tell of a parent or relative who suffers or has suffered from the disorder.

SAD can also affect children who show symptoms of decline in academic achievements resulting in a loss of desire to take part in activities, especially sports, memory impairment, poor organizational skills and difficulty in writing. Children suffering from SAD may also show behavioural difficulties such as:

* Withdrawal from family and friends;
* Crying spells;
* Temper tantrums;
* A tendency to watch a lot of television without retaining what they have seen.

SAD is more prevalent in northern parts of the world and seems to develop from inadequate light. Researchers have discovered that bright light changes the chemicals in the brain but just how this occurs and the details of its effects are still ongoing. They do know however that lack of light produces Melatonin, a sleep-inducing hormone which reduces the production of Serotonin - a "feel good" chemical resulting in the above and many other symptoms. The disorder as far as I can ascertain, was first recognised only as recently as 1985.

While it's unfortunate that people who suffer from the disorder have in the past through a lack of knowledge and/or understanding been told to "pull their socks up" or "get over it" the good news is that treatment is widely available now. If symptoms are severe, know that help is at hand and don't suffer in silence. The first step is to seek professional help as you may need, and could benefit greatly from antidepressants. If your symptoms are milder, you can also benefit from a difference in lifestyle. Try spending more time outdoors and sitting near windows. A good breakfast is also important and foods containing Vitamin D such as fish (especially wild salmon and mackerel), chicken, cod liver oil, milk, eggs and fresh vegetables (chickpeas and spinach should be high on the list) will help greatly. Try also to eat at regular intervals and not to make do with fast foods no matter how busy your day is.

Another source of help can be found in light therapy boxes which can be used at home or the office and dawn simulators are proving to be highly effective in giving the feeling of waking up on a bright summer's morning on the darkest of winter days, thereby giving rise to a gentler wakeup and feeling of wellbeing.www.facebook.com

Taking regular exercise also is important. It's been said that there is no such thing as "bad weather", only "bad clothes" so bear that in mind. Equipped with the proper clothing (and attitude), a walk on a windswept beach in the middle of January or snow covered hills can be just as invigorating as a walk through a meadow full of flowers in the height of summer. Don't forget all those books you have meant to read either. Get warm, comfortable and open page 1 or put on your favourite music. Life is for living - not just in spring and summer but for the entire year - live it! Living With Seasonal Affective Disorder

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How Do We Conceptualize This Thing We Call Anger?

By Ronald K. M. Williams
As Carol Tavris writes in her landmark work "there does not seem to be a clear understanding of the phenomena we call Anger" (Tavris, 1989). She continues "the harder we try to pin down one explanation the more certain we are to fail." She argues, "Anger is like beauty, as it is in the eye of the beholder".

It is not anger that poses a problem. Anger is a normal emotion. It signals when one is in pain or is experiencing some manner of discomfort. The problem becomes when the behavior associated with anger becomes excessive or destructive. When the behavior is far beyond the stimulus we then become concerned. This is typically called rage or destructive anger. Hence this paper focuses on rage or destructive anger.

I would argue the potential damaging effects of rage warrant a clear theoretical conceptualization to guide the sufferer, and possibly the clinician, towards addressing the phenomena. The harm of rage exists because to date there is no clear understanding of rage. This needs to change.

There is no shortage of practitioners dealing with destructive anger. The internet has all sorts of approaches from online self study to dedicated intervention agencies. The problem becomes everyone offers a solution but no one clearly defines the problem. We need to commit more attention towards understanding the phenomena.

Like many other behavioral problems there are some leading schools of thought. However, as has been the history of other conditions, the prevailing schools of thought are more correlated to the intervention approaches than towards defining the condition. Nevertheless, it serves some merit to review these theories.

The first is Social Learning theory. This theory holds people learn from one another. We observe, imitate, and model the behavior of important figures in our lives. For instance; if one grows up in an angry abusive home, they are more likely to be abusive or angry. This certainly seems a viable theory. However, it falls short is conceptualizing all of the processes involved in the angry person. More, it fails to provide a clear approach towards resolving rage.

The treatment most consistent with the Social Learning theory is psychodynamic or behavioral modification in nature. The Rage is not a behavioral choice. In fact, rage is characterized by a loss of control. There is a real disassociation from the present. There is a need to instill a greater sense of responsibility in the sufferer as well as skills to mitigate against this loss of control.

Another classic theory is Operant Conditioning. In this theory, behavior is determined by a stimulus and then different forms of reinforcement (positive or negative) and punishments (negative or positive). For instance, a child acts poorly and to quiet the child the mother offers a favorite toy. The more this occurs; the child is condition towards acting poorly to achieve their goal. Again, while this seems relevant to Anger, the problem becomes how does one truly become unconditioned. More, how does the sense of responsibility get imparted to the sufferer for their behaviors? How much time will it require to reverse the conditioning of an adult who has practiced this type of behavior all their life?

I would argue rage or destructive anger is more a cognitive process rather than primarily behavioral. One forms certain core cognitions and thoughts that lead to behaviors under certain circumstances. These cognitions may be faulty or even destructive. Yet when certain experiences arise they stimulate these faulty or destructive cognitions which, in turn, lead to negative behaviors.. The key to reversing the destructive behavior patterns is to address the negative cognitions.

What complicates the theoretical approaches is destructive anger or rage has addictive properties. The angry person is very similar to the substance addicted or other addictive personalities. The addictive personality is one where the person has a predisposition to adopting certain addictions. Addictions are understood as patterns of behavior based on a dependency that affects the quality of life.

It is believed as a person grows more deeply involved in an addiction there are changes in the brain chemistry. There can be no doubt the angry person experiences a change in brain chemistry. When one becomes angry there is a production of adrenaline which prepares the body for the impending harm. Adrenaline is a strong hormone which produces profound psychological manifestations. Among the most common ones are a sense of power, stamina, and hyper vigilance - an increased awareness. The problem with this increased hormone is the body develops a greater need to achieve the same results each new anger episode. Hence anger leads directly to a biochemical addiction.

This, in turn, implicates all of the processes involved in any chemical addiction. The body requires more as tolerance increases. In addition, the body experiences withdraw as the anger episodes wane. The angry person is compelled to get angry more frequently and with greater intensity.

Hence, I hold the angry person suffers from the addiction of anger. This then implicates the intervention methods practiced in the twelve step programs.

In conclusion, I do not accept the more classic theories of behavior as they relate to anger. I believe rage or destructive anger is a far more complex phenomena. To accept the other theories fuels the perception of the angry person as a pariah. This clearly is counterproductive. When viewed as a person suffering from maladjusted cognitions resulting in a profound addiction I believe it becomes clearer that this person requires treatment. More, they have to accept and adopt a responsibility to manage their lifestyles.

Tavris, C. (1989). Anger: The misunderstood emotion. New York: Simon & Schuster.

Dr. Ronald K M Williams is a licensed Marriage and Family Therapist. In addition, he is a Certified Anger Management Facilitator and a Certified Anger Resolution Therapist. He has been working with families for the past ten years. He is currently the Director of TriState Anger Management Inc.www.facebook.com

We provide anger management training and relationship building in a non threatening environment. If you, or someone you know, is in need of this training we are ready and willing to be of assistance. How Do We Conceptualize This Thing We Call Anger?

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Seasonal Affective Disorder - How to Beat the Winter Blues

By Anna Aparicio
Anyone who knows me knows I am not a fan of winter. Understatement! Come October I turn into a bit of a bear (metaphorically speaking) and all I want to do is hibernate. Wake me up on the first of May when the earth comes alive; when I can see the world in multicolour, hear the birds sing, feel the warmth of the sun on my face, and I can walk around in shorts and flip-flops! No amount of Halloweens, Christmases or Easters could ever make up for my beloved summer.

Never mind the flues, colds and other wintry ailments, it's the short grey days and long dreary nights that hit me like a ton of bricks. Come 9pm I'm ready for bed, and if you let me I'll happily sleep until 10am. The problem is I can't do that. I have a job, a husband, and a life to live!

Seasonal Affective Disorder symptoms range from: depressing thoughts, lack of energy, mood swings, social withdrawal, decreased interest and concentration in work, increased appetite and carbohydrate cravings, increased sleep and excessive daytime sleepiness, sluggishness and lethargy... these can profoundly affect work and relationships.

Not everyone is affected though, and to some this may seem like a bit of a melodramatic shpill, but I know I am not alone! If you, like me, also get hit by S.A.D, if you get low and grumpy, and want to do nothing but sleep and eat, do not despair, there are ways to combat this without resorting to chemical cocktails or antidepressants.

Here's what I find works best and why:

1. Eat plenty of happy foods

Alcohol, aspartame, caffeine, mercury, lack of light, stress, poor diet, lack of DHA, lack of exercise and genetics, all deplete Serotonin, the "happy" neurotransmitter. The right nutrition can result in big improvements in your health as well as in your mood.

90% of the Serotonin in your body is in your gut. When you raise the levels of this neurotransmitter in your gut, you'll notice your mental constrictions dissolve.

So, if you think it's ok to eat bread, pasta, rice, potatoes and cake, think again. It's vital you avoid these at all cost if you want to start to feel better. The rewards? Feel more energetic, be in great form more of the time, think more clearly, perform better, and... fit into your clothes more comfortably.

So, make sure you eat plenty of happy foods, as much as you can in their raw form: lots of berries, season vegetables, nuts, seeds, fresh fish, good quality oils such as coconut oil, Udo's oil and extra virgin olive oil, and plenty of clean water.

2. Get your dose of Vitamin D

Essential for optimal health, yet, if like most people you work indoors all day, you may be deficient and as a result feeling low in energy. To make things worse, the long dark nights cause an overproduction of Melatonin, a hormone that promotes sleep.

So, the best way to counteract this is to get enough sunlight. It is harder to get it in winter, but you can still get some of the benefits by spending time outdoors every day. Get outside and go for a walk, a run or a cycle... or at least sit by a window. Eat your lunch outside. Even if it's cold and cloudy, the natural light will do you a whole lot of good.

Other things that can hugely benefit you are supplementation with Vitamin D3 and UVB Light Therapy.

3. NLP yourself Happy

The fact is that bad nutritional habits, lack of exercise and not enough light negatively affect your neuro-chemistry; that is the quality of your thoughts. So, once you're eating right, exercising regularly and getting out in the fresh air more often, you are bound to feel better and think more useful thoughts.

This is a good time to put your NLP skills into practice! Use the STFU mantra to shut up the self-deprecating inner-dialogue. Use self-hypnosis to get into whatever frame of mind you prefer to be in, or get hold of a professionally made CD, listen to it every day for a few weeks and notice the difference.

Set yourself a WWFG; a winter well formed goal! Something you can work on and look forward to. I know I have! So I may not be able to lie on a beach for the next few months but I am going to make sure I do that asap and that when that happens I am in the best physical and mental shape ever.www.facebook.com

If I can you can, turn the winter blues into your own winter wonderland!

Anna Aparicio is regarded as Ireland's top female IINLP/Hypnosis Coach. She uses Neuro-linguistic Programming, Neuro-hypnotic Repatterning, and other psychology tools to develop profound and lasting changes in your life. As a Self-image and Confidence Expert, she specialises in: weight loss, eliminating cravings and overeating, boosting confidence and motivation, time management... Anna has featured on RTE's The Afternoon Show as The Confidence Coach, is regularly published in top Irish lifestyle publications, and is highly recommended by The Irish Institute of NLP. Seasonal Affective Disorder - How to Beat the Winter Blues

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Mental Health and BiPolar Awareness

By Beverly Wallin
It has not been determined exactly what causes bipolar disorder although most experts think that it has much to do with genetics. There is also documentation that many people who have this infliction have suffered childhood abuse or some type of trauma and there is also documentation that supports the theory of patient seizures which set off the episodes of manic and depressive moods.

The symptoms are varied and different for each individual although they can generally be described as manic, hypo-manic, depressive and mixed. Many times you can find individuals who exhibit more than one type or who fluctuate back and forth between the types.

There are quite a few different types of treatments that range all the way from drug therapy such as lithium or anti-convulsant mood stabilizers to anti-depressants. It has also been suggested that many people find acupuncture to work well as an adjunctive therapy. Psychotherapy and counseling can really help and many people hold testament to that. It is in these types of stable confidential relationships that patients feel the most secure and are able to open up. This often takes time to develop into that trust but both client and practitioner must be patient and consistent. For loved ones this can be a particularly trying time as it is hard to watch your friend or relative going through this with so much accompanying doubt.

For the person who is affected, it is important to be aware of their own individual triggers for bipolar disorder. There are however some common ones to avoid. These triggers include but are not limited to stress, substance abuse, lack of sleep,and a decrease in exercise.

Stress can bring on a episode rapidly. Substance abuse is another trigger although often this is a result of people trying to self medicate. Some people find certain medications should be avoided. You will be able to tell your doctor and he/she can adjust or change the medication accordingly.It is also very important to make certain that you are getting enough sleep and to keep a regular sleep schedule. You must be very attentive to discover what your particular triggers are and to take steps to educate yourself about the illness. It is highly recommended to keep track of your moods so that you can get a better understanding of how this affects you as an individual.

One of the biggest risks and tragedies that we face with mental health issues is the risk of suicide. Bipolar disorder is one of the top statistics with all the mental health disorders out there.

A good suggestion for someone who suffers from bipolar disorder is to try journaling. I know that this can seem like an formidable task but if you try writing a little each day then you will be able to detect your slide earlier and help stop that regression sooner the next time.

You will be able to consult with your doctor in regards to what may help and you will be able to give some valuable advice to loved ones who desperately want to help but don't know how. The biggest problem when someone is manic is getting them to take their medications because they are feeling so good they don't want to change that but it is an unnatural state of euphoria. The absolute biggest thing is to keep the individual taking their medications.www.facebook.com

If the medications that you are on are not working you must go back to the doctor to change them to something that will work better for you. While this disorder affects millions of people, it is common to feel alone while in a low episode. There are many resources and support groups where you can share your experiences. Many people who have bipolar disorder are able to live full and rewarding lives. Mental Health and BiPolar Awareness

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Tips in Overcoming Panic Attacks - Once They Start

By Stewart J. Anderson
"I get frequent panic attack after my "run in" with a heart problem I had a year ago. Panic attacks for me come in waves and do not leave me for 3 - 4 days. It makes me feel very scared and depressed and I am edgy all the time. I keep feeling pain sensations in my chest, back and arm and can't get over the feeling - which I am going to die or get a heart attack. I did go to the doctor and my heart specialist. They can't find anything unusual in my heart...they have given me some medications for this panic disorder - Xanax - but that freaks me out and the withdrawal symptoms are awful". These were the words of a recent blogger regarding her experience with overcoming panic attacks.

Fortunately,there are other ways to treat - and find help in overcoming panic attacks - besides prescription medication! The girl in this blog expressed some of the symptoms that people who have numerous panic attacks - experience. What exactly is a panic attack? We all have experienced a panicky feeling at one time or another. If you ever realized that you've lost your car in a deserted parking lot, or your child in a store, you know how it feels. A panic attack exhibits the same feelings, but is much more intense - and happens suddenly, without warning. They can even be terrifying - and make the person feel that they are going to die. Some people think that they are having a heart attack. They can last anywhere from 10 to 30 minutes. A person who has had more than 4 panic attacks is said to have panic disorder. Everyone is different - and there are a variety of symptoms that people can experience:

* Shortness of breath
* Dizziness
* Flushed skin
* Intense or mild sweating
* Increase in heart rate
* Hot flashes
* Foreboding feeling of death or similar
* Intense shaking and trembling
* Hyperventilation
* Pain in chest region and ribs
* Migraines or headaches
* Cramping in abdominal region
* Fainting sensation
* Feeling of tightness in throat
* Difficulty in swallowing
* Strained breath
* Overall weakness
* Tingling sensation in the hands and fingers
* Numbness in hands and legs
* Feeling complete loss of control
* Chest discomfort
* Nausea
* Feeling lightheaded
* Urgency to use the bathroom
* Muscle strain and pain
* Neck and shoulder pain
* Ears turning hot and/or lips turning cold
* Flushing and blotching of skin
* Loss of skin color
* Experiencing disturbing thoughts
* Feeling unsteady and unlike oneself
* Paralyzing terror
* An intense need to escape
* Experiencing perceptual distortions
* Experiencing the feeling that you're not yourself or are going about in a dream like state

It is important to treat yourself preventatively if you experience these symptoms. Some of the actions that you can take to prevent a panic attack are as follows:

* Breathe in and out very, very slowly as part of breathing exercises. This will lend to more oxygen and will help in blocking every other thought.
* Try relaxation techniques or some kinds of meditation.
* Drink plenty of water.
* Cut out all products that contain caffeine. These are known to intensify the attack.
* Cut out on all foods that spike insulin in your body.
* Exercise for at least 40 minutes a day. This will help relieve stress.

What can you do when a panic attack occurs?

It depends of the situation, and the symptoms, but in the middle of an attack there are things that you can do in order to keep functioning:

Driving a car: Breathe deeply, pull over and relax. Continue with deep breathing exercises. If it is a scary thought, de-focus off of the thought and think on things that make you happy. Force yourself to continue doing this until you get to your destination. When you get there, think about what triggered it - and have a plan of attack in the future.

Giving a speech: Go out and meet the people in the audience if you can. Viewing the audience as friendly can help in a panic attack. Plan ahead as to what you will do if you have an attack in the middle of a sentence. In the middle of an attack, take deep breaths, and change the plan. For example, get a glass of water and excuse yourself while you drink, re-focus and breathe. You can also stop your speech temporarily and ask a question - or ask for questions. But above all, realize that you are not losing it. You are in control, and just need to re-focus and you'll be finishing your speech successfully

Meeting new people: Take deep, calm ing breaths. Look around the crowd and find someone who looks as nervous as you do. Sit or stand with them and start a simple, mild conversation. If the conversation lags, or if you have a panic attack, go get a glass of something, re-focus your thoughts and deep-breathe. If you know someone in the crowd, go and speak to them. If not, find a friendly face, or another lonely person. Do this for short periods - and repeat this situation over and over until it becomes easier.

What other general actions can be taken to stop an attack?

Identify the Symptoms: When the episode is over, review the symptoms that you had, so that you will know how to deal with them in the future.

Embrace Attack: By embracing the attack, it means that you don't run away in fear from it. You take charge. You're also keeping the attack from building steam and becoming worse, you've taken away what it needs to feed off of. Don't make rationalizations for the attack you're having, take it for exactly what it is, a panic attack. Tell yourself that this attack is not a real event your mind is making this up to make you upset.

Exercise and Sleep: Start an exercise routine that will get your body moving and also distract you if you feel yourself becoming anxious. Don't stop your routine if you anticipate an anxious situation the next day. Exercise helps your whole body to relax, and function better. Going for a jog while listening to music is a great way to get some exercise. Sleep is very important, because a lack of sleep can lead to increased levels of stress. Stress is the leading cause of anxiety attacks. Therefore, you should do everything you can to make sure you're getting a good night's rest.

Distraction Technique:When you feel like you're about to have an anxiety attack find something that will take your mind off of it. If you're in a public situation, do something different to refocus yourself off of your symptoms and the tension. Ask an open-ended question - that will get others to talk while you regain your composure. If you're by yourself, listen to some uplifting music, take a hot shower, go for a run... it really doesn't matter what you're doing as long as it's a positive experience and you're not focusing on your anxiety.

Find the Root Cause:It is vital to discover for yourself what triggered the attack. This will help you in the attack - to refocus. It will also help you to plan ahead when facing a similar situation - so that the attack is diminished, or never occurs at all.

Avoid Alcohol and Caffeine: Alcohol is a depressant, so anybody that has an anxiety disorder should avoid it as much as possible. It's not a distraction or a way to cope with anxiety; it leads to worse attacks in the future. Caffeine is great for waking up in the morning but because it's a stimulant it will increase the amount of anxiety you're feeling. Both alcohol and caffeine can stimulate insulin and drive down the blood sugar - leading to developing nervousness, the shakes and anxiety.

Relax and Focus: It's important to relax, focus on the things around you that you have control over, and don't let the anxiety attack get the best of you. Your mind is very capable of training itself to deal with anxiety attacks in the future. Treat each one separately and eventually they will be a thing of the past. You can stop the attack from escalating by planning and changing the situation you are in.

Take Control: Take charge over the attack - so that it can be prevented and stopped when it occurs. Even if you have to start out small and work your way up. You have control over where you are sitting, what you had for lunch, and what assignment you're going to do next-these are all things that the panic attack can't regulate. The more power you give yourself the less power the panic attack will have over your life. You can overcome panic attacks!You have the power to decide what you will do when the attack occurs. You can alleviate the symptoms in the middle of an episode, with the right mind-set and actions.www.facebook.com

The more you realize that you are in charge of your attacks, the more victorious you'll become. With repeated success, and over time, you'll find it easier and easier to handle the anxiety, and find themselves overcoming panic attacks when they come. Some people find that their anxiety never completely goes away. Others find that they always feel fear in certain situations, but have learned how to take control so that they don't suffer a full-blown attack. Be patient and determined, you will win! Tips in Overcoming Panic Attacks - Once They Start

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