Dealing With Anxiety Sleep Disorder

Most of the time it is not complicated to know when one is having symptoms of an anxiety sleep disorder. Perhaps you might be on the edge of falling asleep after much difficulty getting there and you feel like you are suffocating, your body is experiencing tremors, there is a heat on your face and you are suddenly bolt upright in a state of total panic.

Once you calm down and it seems to pass, you might check your pulse and try to sleep again only to experience a repeat of the entire sequence.

An anxiety sleep disorder is frequently the night-time version of a generalized anxiety disorder. But sad to say, such sleep patterns can make the general ones much worse and harder to bear. Good rest prepares our bodies to deal better with stress of all kinds and without it we are m ore vulnerable.

This compounds the problem making our situation worse and more central to our daily lives than it might be otherwise. There is little chance of respite when our bodies are deprived of their energies.

Anxiety and sleep disorder symptoms are not particularly different from each other when viewed objectively, save for the time differences of their respective occurrences. It doesn’t matter what time you have a panic attack, whether 4AM or 4PM, for it to be one.It’s the same reaction, but it is experienced differently. The most terrifying aspect of the night-time version is that it jolts you awake and leaves you with profound dread and fear.Needless to say, the prospect of you feeling easy about approaching sleeptime and getting some real sleep is not a very good one once this experience is repeated.

You will find that anxiety and sleep disorder symptoms will frequently occur simultaneously. For example, if you were to begin experiencing these episodes at night due to stress or any real condition, you might well begin having them during the day as well. These can be accompanied by other symptoms such as irritability and depression. It is a very good idea to seek the help of a professional early once this pattern looks like it may be starting, the sooner the better.Dealing with the early warning signals can be the best thing you do for yourself and prevent the symptoms from occurring diring the daytime.

Anxiety and sleep disorder symptoms respond very well to early detection, particularly if you can determine the underlying causes. This could lead you to make some life changes which could include getting healthy with proper nutrition, regular exercise, or simply giving yourself some real down-time on a daily basis which would allow you to calm down, relax, and un-crease the brow.

It is a frequent recommendation for you to sleep in only one room (preferably your bedroom), and that you have no distractions such as television. This runs counter to what people suffering from anxiety are prone to do, which is to try and distract themselves and which makes the situation worse for them.

Your primary goal here should be to get a good night’s sleep.If that cannot be managed, then professional help must be sought.

Copied from CureYourPanicAttack.com

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Your heart rate is racing. Suddenly, you feel fearful for no apparent reason, you are chilled and beginning to sweat. . . . . You are having a panic attack; an experience shared by millions of people in the United States alone. There are quite a few additional symptoms you might have during one of these episodes, and different individuals will vary as to the type and severity of each. This reaction is an anxiety disorder, one of many which people experience.

These episodes will appear without warning and can be attributed, immediately, to some irrational fear you are experiencing. The individual switch which turned it on will be different for each person, but there are many common reactions to be shared, among which is the fear of the attack itself. Here is where having good panic attacks information is most valuable.

Suffering people report that they feel like they are dying, or are having or are about to have a heart attack. Initially, when one has such a panic attack for the first time, they are not going to understand what is happening. This adds to their dilemma. Most frequently, however, people can be greatly helped if they understand precisely what it means to be having a panic attack. After the first time one occurs, most sufferers will focus their fears on the recurrence of others.

Strangely enough, although there is a great amount of panic attack information available for treating them in many different ways, most people with such anxiety disorders  don’t initially look for treatment. Techniques to deal with them range through meditation, drugs, relaxation techniques and therapy. When one undergoes behavioral therapy, they can learn enough to make it through their panic attacks with less severity, understanding better what they are. This approach is termed “interoceptive exposure.”

For example, one may be prompted to create one of the symptoms, such as increased heart rate, artificially, and focus on the sensations. Through this exercise is learned that the feeling alone of the symptom will not initiate the panic attack, and so it can be managed. Sometimes in this kind of therapy one will be exposed to actual, real fears they may have so as to become more familiar with them and to reduce their power to immobilize you and cause you pain.

Another approach is to learn relaxation methods, among which there are many. One technique is that when you feel a panic attack coming on, you begin by sitting comfortably and just relaxing your shoulders. By concentrating on this, you learn to become aware of the tension in your neck and how to relieve it. You then proceed down through the rest of your body, one area at a time, getting your muscles to unwind until you achieve total body relaxation. This is a simple first level approach to reacting to such an anxiety disorder.

One thing you need to remember while doing this is to bring down your heart rate which will usually be increased at these times. You can do that by focusing on your breath, inhaling slowly and deeply and then gently releasing the air in your lungs through your mouth, like with blowing out candles, slowly. Remind yourself during this exercise that a) you are not going crazy (you are not) and b) you are not going to die (you are not). These thoughts are the most culpable in making panic attacks get worse.

What we generally refer to as “panic attack” is, in effect, a generally recognized form of anxiety disorder. Panic attacks reveal themselves in many different forms with each individual. Post traumatic stress is a well known example which we often see happen to someone after they have experienced a  severe emotional shock such as the death of a loved one, being physically attacked or abused, a terrible accident or even witnessing a horrible event.

There is also “obsessive-compulsive-disorder” or OCD which shows itself by the individual not being able to remove unwanted thoughts from their thinking. This is frequently reacted to with obsessive repetitive behaviors, rituals or routines, all of which serve in some capacity to ease their anxieties.

These are only a few of the most common types of panic/anxiety disorders. But in any case, the more you learn about them, the better your ability to deal effectively with them will be. This is one set of circumstances in particular where that adage “Knowledge is Power” really comes into play and having good panic attacks information is more than just interesting!

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“Carpe Diem”  Secrets Revealed

Remember your childhood days? During those times, nothing seemed complicated – all we had to think about were crayons, cookies, or Santa Claus. We didn’t care about the things we didn’t know because we were just too oblivious of the things that might bother us.

But as we grow older, we get anxious with the things that surround us – life and death, loving and parting, success and failure, the economy, to name a few. We find that almost everyday, we are obliged to be concerned about people or events.

Nevertheless, always keep this in mind: Don’t take things as if they are responsible for the way you feel.Events or situations do not trouble you. How you look at them does.

If you miss those carefree days, you just have to look back at how you used to view things then, and you will know what to do now. Here’s a guide to make sure you won’t lose your way:

• Cherish the simple things:
• Trust in the power of a smile or laughter, a kiss or a hug.
• Believe in kindness, honesty, dreams, and imagination. Living positively is the first step to becoming happy.
• Loosen up. Laugh at your mistakes. You might remember the time when you were delivering your speech and your mind went completely blank right in the middle of delivering it. It’s embarrassing. But most likely, your audience will forget about it in a day or two. We all mess up occasionally. The good thing is that people tend to forget such situations.
• Surround yourself with what you love.
• Get a pet.
• Retain film moments as keepsakes.
• Keep away from those that drag you down.
• If that high-paying job makes you sulk at the thought of having to go to work, find a job you like first before quitting. If some people force you to comply even if you think of doing otherwise, stay away from their company.
• Don’t put off. Go on that trip. Get your Master’s. You’ll never know the extent of your life. Do something, while you can. Think of “The Bucket List.”
• Don’t push yourself too hard trying to please everyone. You just can’t. And it never seems to be worth it anyway. When you want to make somebody’s day, start with your loved ones.
• Keep fit. Be that attractive person you always picture yourself to be. Cherish your health. It’s the best way of showing you are putting your best face forward.
• Do not assume. If you expect the worst you will likely get it. Visualize success, what you want. Feel it. See it.
• Alter your way of thinking. When you’re being ridiculed, criticized about your family background, or condemned for past mistakes, put on deaf ears. Don’t believe everything you hear. You know yourself better than everybody else does. Never wallow in self-pity.

Remember: Don’t get upset over things just because it’s how most people would react when faced with the same situation. When you find yourself being negative – angry, down, jealous, etc. – you also unknowingly drain your energy and enthusiasm. You just have to try keeping these negative feelings in the low, because giving in to these emotions would sometimes make you unreasonable, and you might end up making bad decisions.

Happiness is always in your grasp. You can attain it, as long as YOU know how.

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Say Goodbye to Kidney Stones

We just came across an informative article about preventing kidney stones which, as many know, are incredibly painful and best avoided at all costs!

We’re passing on this link to you for your benefit and encourage you to pass it on to any people you think will also be interested.

http://articles.mercola.com/sites/articles/archive/2009/07/25/Information-You-Need-to-Know-About-Kidney-Stones.aspx

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Feeling The Tension?

It certainly is stressful these days; more than I remember it for a while. The last time Trisha and I felt this strung out was in the 60’s when assassination and rioting were filling the news. It was a very sad time and a very tense one.

Today’s economic crisis is on everyone’s mind and is causing many of us to carry a lot of tension in our bodies. For this and other causes, it is becoming more and more important for us to find and use simple and available techniques to calm ourselves down.

Over time, we have learned that a tense mind manifests itself within a self created tense body, and that by purposely forcing the body to relax will relax the mind. All can be in harmony within and without.

There are numerous ways to do that and the media is constantly coming up with suggestions. But many of them, while being perfectly reasonable, require us to inconvenience ourselves (go to the gym, go running, etc.) or, perhaps better said, take a lot of time and remove us from our other routines. Of course we are not even considering the use of any medication, legal or otherwise, as that would be unnatural and even possibly unhealthy.

A Simple Yoga Breathing Technique

Trisha learned from her Yoga teacher some years ago a simple technique that I found works very well. It requires no special equipment, and can be done anywhere without drawing attention. It is an easy breathing exercise and I would like to share it with you now.

First, find a comfortable chair to sit in, legs uncrossed, your back straight, and your “other” hand in your lap. That’s the left if you are a righty, etc..

Second, with a finger, occlude (cover) one nostril and slowly breathe in with the other (mouth closed) to the slow count of 7 (about 7 seconds or so). Make sure you are taking a really deep breath.  Your stomach should protrude while you are blowing up the balloon.  Hold the breath in for a count of 7 and then switch your finger to occlude the other nostril and slowly (count of 7) breathe out only through your nostril.  Squeeze all the air out of the balloon, and repeat the exercise.

Third, count another 7 and repeat 3-4 more times. This shouldn’t take you more than a couple of minutes and you will feel the calming effects immediately

That’s it! You can do this in your car waiting for a red light, lunchtime, etc.  Sometimes learning something as simple as this can make a big change in your life. I hope this at least helps you to be calmer,  happier.  We are always going to be faced with new stresses, it is up to us how we are going to react to it.

Stay well, and stay tuned for our next post to help you add serenity to your life.

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