The Evolution of WorryWritten by Dr. Dorothy McCoy
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Switch gears. Think of something over which you have control or a least something more pleasant. Do something you enjoy, perhaps with a friend. You can also test reality with a friend. Work those muscles. Exercise is a fantastic way to relieve stress, burn calories, decrease depression and work toward wellness. Stop worry before if has opportunity to take control of your emotions and thoughts. You must work quickly and strike when you first become aware of negative thoughts that fuel worry. Do something: exercise, splash cold water on your face, snap a rubber band, call a friend, or see a big flashing stop sign in your mind痴 eye. You may want to listen to a relaxation CD or go on a mini vacation in your mind. Whatever you choose should channel your thoughts in another more positive direction. Practice, Practice, Practice. It will soon become second nature to relax, exercise, or change thoughts, rather than doing old counter-productive worrying. Caution: You may want to avoid eating or drinking alcoholic beverages to medicate discomfort of anxiety. They can be very dangerous ways to cope and as one could predict-- they do not work. The original problems are still there--they simply have company. Dr Dorothy McCoy is a psychotherapist and author of workbooks, books, CDs and an e-course on anxiety disorders and weight loss. www.Counseling.com/DrMcCoy/
Dr. McCoy has a doctorate in Counseling Psychology and is CEO and founder of Dr. McCoy's Self-Help Books. www.Counseling.com/DrMcCoy/
| | Panic Attacks and Things That Go Bump in the Night Written by Dr. Dorothy McCoy
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As stated previously, panic attack symptoms are frightening. The attacks are especially disturbing when one does not understand why one｡ｦs body is reacting in such a bizarre manner. A panic attack is an example of one｡ｦs body doing what it was designed to do, yet, at an inappropriate time. The attacks are part of body｡ｦs cautionary or alarm system. It is saying, ｡ｧBe alert, there is danger｡Xreact!｡ｨ The autonomic nervous system cannot differentiate between a legitimate danger (an 18 wheeler running amuck) and environmental stress ｡ｧcreated｡ｨ by life in worldwide web century. Heredity, other biological factors, stressful life circumstances, and thought patterns that create needless stress combine to encourage onset of panic attacks. The specific panic mechanism is unknown. However, be assured researchers are eagerly seeking answers. Is there any good news? Yes, panic attacks can be, and frequently are, successfully treated. Cognitive-behavioral therapy and medication are commonly recommended treatments. Anti-anxiety medication works rapidly to relieve distressing symptoms. Cognitive-behavioral therapy contributes tools with which to cope more adaptively, thereby, reducing likelihood that panic attacks will reoccur. What can you do if you are currently experiencing panic attacks? Here are a few suggestions: ク Don｡ｦt be frightened｡Xpanic attacks cannot harm you.ク Write everything you can remember about your attack immediately after it passes (You will gather important information about when, where and under what circumstances your attacks occur.). クWatch those scary thoughts (The tunnel will not collapse. That is a safer bet than lottery.). ク Repeat to yourself, ｡ｧI will not look crazy, collapse, die or lose control.｡ｨ ク Try breathing deeply. Breathe in through your nose, hold it a few seconds, and then breathe out through your mouth. We tend to breathe in shallow, rapid little breaths when we are anxious, which can exacerbate problem. ク Get professional help. Panic attacks are not an infrequent stress reaction. Panic sufferers have an abundance of company. According to National Institute of Mental Health, approximately 3 million Americans will have panic disorder at some time during their lives.
Dr. Dorothy McCoy has a doctorate in Counseling Psychology and a Masters in Clinical Counseling. She loves to travel, garden and hunt for antiques, especially McCoy pottery. She has trained her canine companion, Mattie Mae McCoy, to stay at home, sleep, ignore all commands and eat hamburger laden dog food (Please do not tell Dr. Mast-- Mattie｡ｦs vet.). Mattie Mae has taught Dr. McCoy to work long, grueling hours to keep her in ground chuck.
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