Anxiety Article Series

5 article series on anxiety.

Published in Metamorphosis-Tools for Transformation Newsletter at www.trans4mind.com/news and at www.stopthecycle.wordpress.com

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How the Body Handles Stress
by Angel Shadow™
(1st of a five article series on stress/anxiety)

Stress is something no one is immune to. We all experience it in one way or another, and have different triggers that set off our stress alarms. It all comes down to how we react to the situations we find ourselves in, and believe it or not, it's not the situation we're stressed over, it's our emotional reaction to it. Personal triggers play a huge role in "why" we allow stress to overwhelm us. We'll talk about personal triggers in detail in the next article.

Learning to deal with stress is difficult for most individuals because we are programmed at a very young age to react to certain stimuli in a very specific manner. Once we become aware of these programmed response patterns, we can overcome them. Managing stress has to become a conscious act on our part, otherwise, the patterns will continue to repeat themselves. One of the first steps in overcoming this programming is to become aware of our stress habits.

Stress habits can range from programmed emotional responses, like anger and fear, to physical responses, such as headaches and muscle tension. Our bodies are trained to react in a certain way, and they will always follow what the mind tells them to do. That's why becoming aware of our thought patterns is so important. We literally need to teach our bodies to react differently to personal triggers generated by our minds.

We can change programmed emotional responses, like anger and fear, by catching ourselves the moment it begins. It may feel uncomfortable to some, but since our bodies react to our thoughts, we need to start internally talking to our bodies. When we feel ourselves becoming angry or fearful, we need to stop and ask ourselves why we feel this way. It's easy to justify our own anger and fear by placing the blame on someone or something else, but at some point, we need to take responsibility for our emotional reactions. Sometimes people are going to make us angry, and we'll feel we have every right to be angry. But if we're ever going to control our reaction to stressful stimuli, we have to be the ones in control. A person or situation will only make us angry if we allow them to. That is something we're always in control of.

We are also in control of our physical reactions to stress. Reactions like tension headaches and muscle soreness can be controlled once we allow our bodies to relax, and react in a different manner. No matter what situation we find ourselves in, we can usually take a moment to stop and get in touch with our mind/body connection. The key is to stop the stress response before it gets out of hand, and ask ourselves what about the situation is causing our emotional reaction. Why are we angry? Defensive? Fearful? Frustrated? Locate the answer to that, and we are suddenly in control of our emotions, instead of our emotions being in control of us. At this point, we can change the way we react to the situation.

Chronic, unresolved stress will lead to an overwhelmed nervous system, and an overwhelmed nervous system will lead to anxiety and negative physical reactions. Our bodies will always respond in this manner, and until we take conscious action to change it, they will continue to do so. Our bodies don't know how to it differently until we teach it to. Our thoughts play a powerful role in how our bodies react. Telling our bodies, "No! We are going to react differently this time!," will start a chain reaction within the body. Most individuals feel our bodies are some separate entity that we have no control over. This is not the case. Remember, our bodies react in the way we instruct them to. So taking control of our emotional reactions, and telling our bodies to react differently, will lead to better control of our stress. Better stress control will lead to a healthy, well-balanced nervous system, and a healthy, well-balanced nervous system means less anxiety and negative physical symptoms.

Our mind and bodies are not separate. The thought process taking place in our minds will dictate how the body reacts. Reprogramming the mind/body connection takes effort on our part. But if we stay focused and consciously aware of what signals we're sending our bodies, we can change this programming. It won't happen overnight (at least for most), but keep at it. If our intent is strong and focused, our ability to handle stressful situations will be under control.

© Copyright 2006 Angel Shadow™
All rights reserved.

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Locating Your Personal Triggers
by Angel Shadow™
(2nd article in the stress/anxiety series)

Stress always initiates from a trigger. Many times, you aren't even aware this trigger has taken place because it's hidden in the programming of your subconscious mind. There are general, social triggers that the majority of society responds to, such as grid-lock traffic or obnoxious co-workers, and there are personal triggers, like being alone in the house at night or having to drive yourself somewhere. Personal triggers are personal because they effect you differently than they do someone else, and there's always a reason they're there.

As children, we're taught to react in a certain way. Even if your parents never literally sat you down and said, "This is how you handle this situation," they still taught you how to act and react by their own actions. They set an example, and children learn from what they see and experience.

Becoming aware of how/when/where and why your personal stress begins is the first step in locating your personal triggers. When you become consciously aware that you're getting overwhelmed, you have the power to stop stress dead in its tracks. But you have to make the decision to do so.

A good way to start locating your personal triggers is to make a list of what makes you angry, sad, scared and frustrated. Any emotions you consider negative. By dealing with these emotions face to face, you become aware of them. Take a serious look at how you react to each emotion, and come up with a new way of handling them. If you know you are prone to anger, dig deep and find out why certain situations make you angry. Every time you come up with an answer, ask yourself why. When you answer that question, ask yourself why again. After a while, you'll find yourself laughing at your response. Here's an example:

Let's say you're prone to get angry over sitting at a red traffic light. You're sitting there, counting the seconds as they tick by, getting angrier with each one. Your inner dialogue may sound like this:

"Any time! I have things to do here!"
"Why do you have things to do?"
"Because I have to get "such-and-such" done."
"Why?"
"Because I'm on a time crunch here!"
"Why?"
"Because that's the way life is!"
"Why?"

Get the point? Pretty silly, huh?

Now, at this point, some people tend to get angry at themselves, which only makes the situation worse. Don't allow this to happen. If anything, allow the inner dialogue moment to pass the time while you're sitting there. Before you know it, it's your turn to go. Learn to laugh at yourself, and take responsibility for how you create your own anger, sadness, fear and frustration.

You have the power, at any time, to change the personal programming that is causing your stress. You simply have to take responsibility for your emotional reactions in all situations. Asking yourself, "Why?," will cause you to dig deeper into the subconscious mind and find out, well.....WHY you have the reactions you do.

Sometimes, you'll find yourself in situations that push your buttons, and no matter how hard you try, you can't seem to let it go. Rarely will you be in a situation that you simply can't walk away from. So don't be afraid to do so. It's better to walk away, and get your emotions under control before you do or say something you'll regret. Sometimes a situation cannot be changed, so accept it. Nothing says you have to be emotionally involved. You choose to be emotionally involved, and if you can't change it, learn to accept it. Once you do this, you'll realize how easy life can be. Sometimes it simply is what it is....and you always have a choice in how you respond.

Children are an exception to the "walk away" rule. They are dependent upon their environment. It's our responsibility as adults to set an example, and make that environment as positive as we can. Adults have issues because they were children with issues. Growing up doesn't mean the programming goes away. If anything, it gets worse because it's been bottled up for years. Children experience stress just like adults, and if that stress is an everyday occurrance in their life, they become stressed out teenagers, who become stressed out adults, who take that stress out on their children. See the pattern? Help be a part of the solution, and take responsibility to end the cycle.

Locating your personal triggers requires soul searching. You're not going to find them unless you do. You have to take a good long look in the mirror, and find out what makes you tick. If it's not painful, you're not digging deep enough. Figure out the "why's," for they hold the key. Everyone has an emotional reaction issue that requires change. If we didn't, our world would be perfect. So locate your triggers, and change your emotional reactions. By doing so, you'll change the way you look at the world around you, and help someone else in the process.

© Copyright 2006 Angel Shadow™
All rights reserved.

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Handling Out of the Blue Anxiety and Panic Attacks
by Angel Shadow™
(3rd article in series)

If you suffer from anxiety and panic attacks, no one will be able to convince you that attacks don't occur out of the blue. One minute you're fine, and the next your world is spinning out of control, and you have no idea why. You weren't stressed. You weren't worried. You didn't even feel anxious. So why is this happening again?

I know from personal experience that attacks can occur out of the blue. One of the worse attacks I had happened when I least expected it, and took me down for four days. Understanding why this happened, and how I was in control of it, was the turning point for me.

While you might not feel like you were nervous or worried, if an attack comes from out of the blue, you probably were, and have been for a number of days. Anxiety and panic attacks occur because of an overwhelmed nervous system. You send your body constant signals via your thoughts, and while your thoughts appear to be your comfort zones, they aren't always comfortable or healthy. Becoming consciously aware of these thoughts can help you change them so they're healthy and productive. Recognizing your stress triggers will help you minimize the overwhelming thought patterns that lead to uncomfortable physical symptoms. But you have to become consciously aware of them. So wake up, and take control. It's not healthy or productive to run on autopilot.

Out of the blue attacks do occur, and there's always a reason for their sudden appearance. So how do you handle an attack you weren't prepared for? The number one issue in dealing with an attack, out of the blue or otherwise, is to remain calm. Reacting in fear will add to the attack. It causes your fight or flight reaction to go into overdrive. The more you fear an attack, the worse it will become. So stay calm. Anxiety attacks cannot hurt you. They can make you feel physical and emotional sensations that are uncomfortable and frightening, but all the symptoms of an anxiety or panic attack are normal reactions your body automatically responds to during times of stress. If you're afraid of the symptoms, your body will focus on them, and make them worse. How many times have your worked through an attack, only to feel like yourself again after the attack subsides? The answer is easy: ALWAYS! Attacks do not last forever. They have a beginning, a peak, and a coming down phase. So do your body a favor and remain calm. Know it will end. If you don't remain calm, you will continue to spike yourself over and over again. When your body spikes, it shoots adrenaline into your blood stream, and that effects physical and emotional aspects of your personality. You won't feel like yourself again until the adrenaline is purged. So stay calm during an attack...this can't be stressed enough!

Another way to handle out of the blue attacks is to breathe. Breathing and remaining calm are major factors in dealing with attacks. The two go hand in hand. I have yet to have an attack that these two factors didn't stop dead in its tracks. It works! Stay calm and do proper breathing techniques. Proper breathing stimulates the parasympathetic nervous system, and if you allow it to, will naturally calm you down without the use of medications. The 5th article in this series will focus on proper breathing, its benefits, and how to do it.

One of the things not to do during an attack is try to figure out what caused it. By dwelling on this, you're causing more symptoms to compound. Work through the attack, calm yourself down, and when you're feeling better, sit down and figure out what's causing your stress. During an attack is not the time to do this.

If you're in a crowd when an attack hits, find a place where you can be alone. And yes, it is possible. There are very few situations in life that you can't simply get up and walk away from. Go sit in a bathroom stall if you need to. Just remain calm and breathe.

Distraction is another good method. Find something to read. Count by twos. Count backwards from 100. Close your eyes and visualize a peaceful setting. Tell yourself you're safe. Your body will react to what your mind thinks, and your mind can only focus on one thing at a time, so make your thoughts productive. You will know what works and what doesn't by the way it makes you feel. If it's causing more stress, or creating more adrenaline spikes, stop doing it! Change your conscious thinking pattern. Take control! Don't allow anxiety to control you. For women, PMS and menopause can cause anxiety, so this is something else to keep in mind.

Those who suffer from anxiety and panic attacks know out of the blue attacks happen. It's how you react to them that will determine how long they will last and how severe they will be. Remember to stay calm and breathe. Work through it. Your body will naturally relax if you allow it to. Sometimes, our minds can be our worse enemy. So make friends with your thoughts, and take control of the messages you send your body.

© Copyright 2006 Angel Shadow™
All rights reserved.

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Waking Up With an Anxiety Attack
by Angel Shadow™
(4th article in series)

How many times have you drifted off to sleep, only to be jolted awake a short time later in the grip of an anxiety attack? Experiencing an attack during the day is bad enough, but to wake out of a sound sleep with one can mean a night of physical illness and emotional upheaval. The jolt you experience brings dizziness, nausea, and an overwhelming tingling of your entire nervous system. At this point, you feel like you have no choice but to get up and move. Lying in bed usually isn't an option, so don't try to force yourself to go back to sleep. Most likely, it won't work, and even if it does, you'll only awaken a short time later until your body is completely calmed down. Get up if you have to. Nothing says you have to lay in bed, waiting for the attack to pass.

Waking up with an attack can be handled similarly to out of the blue attacks. However, because they occur at night, there are some options that may not be available during the day or when you're away from home.

Here are some tips for waking up with an attack:

1) If you're at home, remind yourself you're perfectly safe, and in the comfort of your own home. Most anxiety sufferers feel better in their own environment. Stay calm and breathe.

2) If you're not at home, still remind yourself you're safe. Just because you're away from home doesn't mean you're in any danger. Again, stay calm and breathe.

3) If you're experiencing an upset stomach, drink some peppermint tea. Chamomile tea is good as well. Valerian Root naturally calms the nervous system, so tea with this herb is also a good choice.

4) Watch something low-key on television. This is a good distraction technique.

5) Reading is another useful distraction, but it usually won't work until your body is calmed down. Once it is, it's a good way to keep from respiking.

6) Keep your thoughts positive. Don't feed the attack with more fear and negativity. This will only make it worse.

7) Slowly start relaxing all the muscles in your body. With each breath, release the muscle tension you're experiencing. If you remain calm, you'll start to feel a difference within a few minutes. On each exhale, literally imagine the word, "calm," floating through your entire body, from head to toe. Imagine every nerve being bathed in this word. Keep breathing and stay calm. You'll be amazed how well this works. I've used it many times myself.

8) Listen to a meditation/relaxation CD. The Relaxation Company (therelaxationcompany.com) is a good source for this type of material.

9) If the thought of going back to bed is creating a trigger, don't sleep in your bed that night. If you've been relaxing on the couch, and feel like staying there for the night, do so. Just try not to let your bed become an anxiety trigger. If you're stressed about going to sleep because you're afraid an attack will hit sometime in the night, you're setting yourself up for a restless night sleep. This could include waking numerous times, nighttime anxiety attacks, nightmares, etc. So don't feel guilty about "couching" it if necessary.

10) For women, PMS and menopause can cause anxiety and insomnia. The above tips will help with this as well.

Waking up with an attack means your nervous system was overwhelmed when you went to sleep. Accept that it may take some time to come down. Fighting the process will make it worse. Always remember....stay calm and breathe. Your nervous system simply needs some down time, and if you don't follow it's lead, it will bring you to your knees. Sometimes, this is the only way your body can get your attention.

If you're prone to nighttime attacks, try to keep your evenings low-key, and avoid unnecessary stimulation. Recognize when you're feeling overwhelmed, and consciously bring yourself down before attempting to go to bed. Take control of the way you handle your mind/body connection. You truly are in control.

© Copyright 2006 Angel Shadow™
All rights reserved.

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Why Proper Breathing Works
by Angel Shadow™
(5th and final article in series)

If you've experienced anxiety, you know the importance of proper breathing. During an attack, your breathing pattern changes from the lower lungs to the upper lungs. This creates shallow, chest breathing and can cause hyperventilation. Hyperventilation causes symptoms such as: dizziness, shortness of breath, tingling/numbness in the hands and feet, nausea, tightening of the throat muscles, and confusion. By changing your breathing pattern back to the lower lung area, you will stimulate the parasympathetic nervous system, and this will naturally calm your body down. The amount of time it takes to come down depends on how overwhelmed your nervous system has become. The faster you catch yourself becoming anxious, the faster you can bring yourself down.

The emergency response system in your body reacts immediately, on many physical levels. This is the reason anxiety attacks can hit so hard and feel so terrible. Physically, your body is responding to what the brain is saying, and the brain is saying there is danger. When you can't locate the danger in your immediate surroundings, it tends to add more panic, which your body responds to on a deeper level. Before you know it, you're in the middle of a full blown attack. In a lot of ways, anxiety truly is all in your head. It starts with the brain sending out an emergency response so the body will react and defend against the supposed danger. Even though there is usually no sign of danger, the mind will continue to tell you there is until you calm yourself down. You can't rationalize with a mind/body being overrun by adrenaline. You have to calm down before you can think and react in a rational manner.

Calming down the mind and body will not occur in the speed at which the emergency response took place. The emergency response happens with lightning speed. Your job is to recognize the adrenaline rush and immediately respond to it with calming thoughts and proper breathing. It works...everytime. But don't expect it to happen immediately. It takes the body time to come down from a serious adrenaline rush. Understanding this will help you stay focused. Give your body at least 15-20 minutes to purge the adrenaline and restore natural balance. If you keep your mind calm, you will keep your body from respiking. If you respike, expect to start all over again.

Proper belly breathing takes place in the lower lungs. Place your hand on your stomach. With each inhale (slowly through the nose) you hand should be pushed out. On each exhale (slowly through the mouth) your hand should move in (toward your body). Imagine your hand pushing the air out of your body. If you're like me, this is an uncomfortable way to breathe, and if you're not used to it, it will take some time to reprogram your mind to do it. I was a chronic, shallow chest breather most of my life. Simply changing the way I breathe made all the difference in the world.

By activating the parasympathetic nervous system you decrease blood pressure and muscle tension. Your heart rate and breathing will slow down.You decrease oxygen consumption and start to experience a calming of the mind and body. The parasympathetic nervous system is designed to naturally calm the body. No medication required. Your body has the ability to restore its natural balance. So help it out. You do have control over the mind/body connection.

Anxiety can be controlled through positive, calming throughts and proper breathing techniques. Keep your stress levels as low as possible. This isn't always easy with responsibilities throwing themselves in your face on a daily basis, so try to get in touch with your inner voice. How do you speak to yourself? How do you respond to stress? How do you hinder your body's ability to maintain a natural healthy balance? Work on changing your negative thought patterns. Remain aware of how you breathe. This process will work if you allow it to, and that is the key. ALLOW yourself to remain relaxed and calm. ALLOW your breathing pattern to change. ALLOW your subconscious programming to be changed. Don't allow anxiety to dictate your life. Allow yourself to be in control.

© Copyright 2006 Angel Shadow™
All rights reserved.

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More articles by Angel Shadow can be found in Counterpoint-The Personal Development Article Library at www.trans4mind.com/counterpoint/ under the following categories:

*Happiness & Wellbeing

*Creativity & Career Fulfillment

*Goals & Life Coaching

*Spiritual Development

*Emotional Intelligence