Eye Movement Desensitization and Reprocessing follow up

Eye Movement Desensitization and Reprocessing Follow upAnxiety by CherOk, I haven't been here for some time.  I have been very busy.  I have to say though that the EMDR works!  I was dealing with Post Traumatic Stress Disorder and through  this process have been able to cope better.  My anxiety and panic attacks are down over 80 percent from what they were.  I am functioning as a normal human being.  That is to say from where I was.  I will refresh your memory.  I was once agoraphobic.  I did not leave the house for close to 2 years.  I had panic attacks at a very high level for many years.  I was not able to drive, go to the store, go to the park with my kids, or even function in my own home.  When my family left the house, my Mother would come and sit with me, because I was terrified of the panic attacks. Well folks I'm here to tell you that with your regular doctor/psychiatrist etc.  Adding EMDR to your road to wellness is the way to go.   All you have to have is Panic/Anxiety and find someone in your area who specializes in this process.  Look it up on Google, you will find a lot of information that will be very helpful.  Try it , it works!Have a panic free day!



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Eye Movement Desensitization and Reprocessing Update, Anxiety Help by Cher

Eye Movement Desensitization and Reprocessing Update, Anxiety Help by Cher

Had a preliminary appointment. Learned some of the ins and out of EMDR, this looks very promising for the treatment of PTSD (Post Traumatic Stress Disorder). I have and appointment this week for some more intense interviewing, for the Doc to learn more about my Trauma to best help him get an idea of what to focus on. I am looking forward to this and hoping that in moving forward with EMDR, I will be able to rid some anxiety in my life and promote a more stable way to live.

Here's to advancements!


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Vitamin Deficiency-Anxiety Help by Cher

Every cell in the body relies on a sufficient supply of vitamins to do its job. Vitamins perform many functions. They promote, blood formation and healthy skin, hair and vision wellness, they help to maintain nerves and muscles and they aid in the release of energy from foods. Recent research suggests that some vitamins can even help prevent certain disorders, such as cancer, cataracts, arthritis and heart disease. While most of you vitamins should come from your foods a vitamin supplement is never a bad thing. They can aid you with what you aren't getting out of your everyday eating habits. Cigarettes, coffee, alcohol and birth control pills all rob the body of essential vitamins. The first signs of a Vitamin Deficiency are fatigue, irritability and anxiety. Over time the immune system will weaken.

What you can do: While there is no substitute for a healthy diet of fruits, vegetables, grain and legumes. You can supplement your diet with the proper intake of vitamins.

To make things simple a good multivitamin is usually a good way to go, however if you are deficient in certain areas your doctor can recommend other supplements to take on top of your multivitamins.

Vitamin A promotes Healthy skin;heart----you can get this by eating 1 med carrot per day
Vit D : Bone formation-3 1/2 ox avocado
Vit E : Cell protection-1 tbsp wheat germ oil
Vit K : Blood coagulation-1/2 cup parsley

Vit B6: Strengthens nerves-2 large bananas
Vit B12: for red blood cells-3 1/2 oz of salmon
Vit C : for immune system, wound healing, cell protection-2 cups fresh raspberries
Folic Acid: for cell formation, fights heart disease, birth defects-2 cups asparagus
Niacin: for energy metabolism-5 oz chicken breast
Pantothenic Acid: for the central nervous system-10 cups skim milk
Riboflavin-fights fatigue-3 cups nonfat yogurt
Thiamin: Strengthens muscles, heart, nerves-5 oz. pork loin

There are many supplements out there that can aid you with vitamin intake, but please eat right that is your best and strongest fight to a healthy life. Don't forget to exercise!



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Cher Anxiety-Meditation

MEDITATION

If you have anxiety/panic attacks. You really need some form of meditation. This helps to reduce stress, and recharge yourself to lessen the anxiety in a day.

I would suggest taking a good Yoga or Tai Chi class, but we all know , that they are either not available to us, or we just cannot afford the time or the money for a class.

This gets us back to meditation, really it just means taking some quiet time out for yourself to sit in a calm atmosphere and deep breathe.

Find a quiet spot at home or at work, take about 10 min, 5 if you can't take more, and just sit, close your eyes, breathe in deeply and out forcefully and try to relax your muscles as you do this.

A good method it to picture your muscles relaxing in your head. Start at your toes, breathe in and as you breathe out, say relax ( or think it, either way works). Continue on up your body finding each muscle as you go until you reach your head.
As you do this, and it may take some practice, you will find that in the process of deep breathing and relaxing the muscles that you will feel all together better.

The more often you do this the better and easier you will find your day will go, and stress will soon be out of your vocabulary.

Remember to eat well and exercise everyday!


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CHER ANXIETY-by CHER

CHER ANXIETY-By Cher

I have been dealing with panic attacks for over 10 years now.

If you are having panic attacks/anxiety attacks first thing you do is contact a doctor!
Very important , to be assessed properly.
From assessment your doctor will prescribe either some sort of therapy and or medication to help you through.
Not everyone will adapt to medication on the first try, your doctor will try different dosages or even different medications , depending on your reaction and side effects to the meds. Now that seems scary, but I think the panic attacks are scarier.
Please don't suffer in silence, get out there and talk to people, talk online, ask others how they cope, because even with the medication, you still have to find a way to cope.
In my older posts I have tips on how to cope and get through an attack.
With practice they work very well. Please take time to read through, I want to help others get through, what I've been through with greater ease than I.
Here's to a panic free day!!!!!!!!!!!!!!!!!!!!
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SWINE FLU-Anxiety help by Cher

Swine Flu

It's in the news, it's all people are talking about and everyone is scared! Am I Right? Yes, a possible Pandemic of Swine Flu is a very scary thing, but you don't have to panic, nor lock yourself into your home until it passes.
There are precautions you can take, as with any flu , you need to wash your hands thoroughly and often. Make sure that when you cough or sneeze you do so into your sleeve , as to not pass any viruses on, even if you think you are well. Most of all, if travel to Mexico is not necessary, don't go! Any kind of travel for that matter.

As people who already have panic/anxiety attacks, we surely didn't need one more thing to worry about, but you really should just know that you can help protect yourself, try not to worry and take precautions, all will be ok.

By all means, if you don't feel well, flu like , see a doctor and have yourself checked!
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Anxiety while Driving-By Cher

Driving Anxiety

Driving Anxiety is very common in most people, especially if you do a lot of driving. People who have heightened Anxiety/Panic Attacks , driving can be a nightmare!

If this sounds like you, then here are some helpful tips to get you through.

While driving , when that overwhelming panic begins to start, make sure to breathe through it.

I know I've said Breathe through it a million times in my posts, but it is a proven fact! If you breathe properly you absolutely cannot have a panic attack.

I suggest that if possible you pull to the side of the road, take those cleansing deep breaths and make sure you are calm before pulling out again. If you cannot get to the side of the road, use some self talk. Tell yourself everything is going to be OK......say it out loud.....it does help. Repeat it as many times as necessary. Sing along to the radio, singing is a great way to breathe properly and calm the tension. Lastly, if you think it's going to be a drive that you just can't handle alone...take someone with you.....it always helps to have that person there to take over if need be. Sometimes that extra person will even keep and attack from coming on, but BEWARE, that extra person can become a crutch...that is to say...you will get used to it and never be able to drive alone. Watch for that........

Breathe, sing, self talk......you'll get through it , it just takes practice!

Happy driving!

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Anxiety Tip

If you are reading this , you probably suffer from Anxiety/Panic Attacks.
I am going to give you a tip for today. Seeing as most Anxiety Sufferers will not take the time to read a long winded Blog, I will keep them short and sweet from now on.


Tip: When you are avoiding as situation due to an anxiety attack or you are expecting to have one if you put yourself in that situation....my answer to that is simply don't! Don't avoid the situation, face it head on. If you have an anxiety attack, don't worry about it, find a place to sit and work through it. Breath through it, self talk works as well. Remember others will not judge you because of it, everyone is not looking at you, and if they are .....who cares!

You need to face them head on, and you will find that slowly it will get easier every time you face a situation where you are not comfortable!

Anxiety/Panic Attacks will not kill you, they are uncomfortable, but you can get through it!

Fight it!

Cheryl

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Afraid to leave the house!

Afraid to leave the House!

I have been there. Sitting in my home, watching the world go by. Seeing my friends and family live a normal life. They go out to play , they go out to their friends, to the store, to the movies, while I sit , terrified that if I step out the door I will have an anxiety/panic attack!

Does this sound like you right now? So many people suffer from agoraphobia, and most start because of depression which causes anxiety and panic attacks.
Usually it starts slowly, just afraid to go to the mall (too many people), then to the corner store, then driving, then, .....I could go on....It continues until you are housebound and don't have a clue how to fix yourself.

I was housebound for 2 years. I hated every aspect of it, it became so I was even afraid to be home alone at all. I thought I would be that way for the rest of my life. I am here to tell you, my new friend, that you can get over it, you can get your life back!

My road to recovery started as simply as the panic did. Baby steps, .......I took a step out side one day....then the next I stayed out a little longer, then the next day I moved even further out. This continued until I could get down my driveway......Slowly I tried new things, going for a short walk with my child, (panic, yes) but I got through it. It took about 2 months to get to the point where I was no longer afraid to go outside. It took even longer, but I now can go to the mall, drive, work, and do most things others can. I still have panic attacks, but I know they cannot hurt me, so I breathe through them. I still have bouts of anxiety when home alone, but they pass.

Listen my point is........If you want to change , you can.....if you want advice....seek it.....if you want your life back you can have it!!!!!!!

There is much information out there now about what you have.....seek a doctor who knows.....find a support group , even online , who can help you talk about things.

I did........and so can you!!!!!!

Take a deep breath, and one step out the door! It's a start!

Cheryl

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Anxiety by Cher-Help with Focus

Anxiety by Cher-Help with Focus

An anxiety attack, or panic attack is never a nice thing to go through. People have used different methods for many years. Some breathe deeply into paper bags, some focus on something and try to calm their breathing down, and others have mantras (things they say over and over again) to help calm them. There are many others as well, but most deal with deep breathing of one sort or another. All of these methods could work, and probably do. It depends on the individual and what works best for you. I have found that many things happen to me, when having a panic attack and most of the time I can stop it before it gets to bad. Usually I feel like I can't breathe, start to get dizzy and then comes the feeling of disassociation(or not being here). It literally feels like you are dying. The trick, is to train yourself to use a method and practice it, then when the attack comes it will work as a second nature, and your attack will calm down faster and faster. I have used the mantra and the deep breathing, sometimes one works best and sometimes the other, it depends on the situation. The main thing is that it works. Try one, then practice it, and when you have an attack you may find that it works. Maybe not right away, but with some time, it will work quicker. Today will be a good day!

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Anxiety Help-by Cher-What is a Panic Disorder?

What is panic disorder?
Panic disorder is another type of anxiety.
It occurs when you have repeated periods of extreme panic, called panic attacks.
Imagine one day you’re getting out of your car and about to go to work.
Suddenly your chest feels tight. Your heart races.
You begin to feel dizzy and think you might faint. You start to choke.
You feel as if the end is near.
Was it all in your head?
You had a panic attack.
Panic attacks last about five to 30 minutes and may include all or any of the symptoms listed. Panic attacks have often been confused with heart attacks, brain tumors or other disorders.

They can lead to phobias if they aren’t treated.
Panic attack symptoms Feeling like you’re going to choke Chest pressure or chest pain Pounding heart Racing pulse Dizziness or lightheadedness Shortness of breath Sweating Trembling or shaking Nausea Tingling or numbness in the hands or feet Hot flashes or chills Sense of unreality or dreamlike sensations Fear of losing control, doing something embarrassing, going "crazy" or dying.
Make sure you seek treatment, regardless of what you think it might be, because one panic attack can mimic othe disorders or as well the other way around.
Always contact a doctor!

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Anxiety Help-Relax Your Stress Away

RELAX YOUR STRESS AWAY

Hi ,
Readers and fellow anxiety/panic friends.
Here are a few tips to help relax your stress away!
1. Deep Breathing. While sitting, lying down, or standing, close your eyes and breathe in slowly. In through the nose and out through your mouth. Hold your breath for a count of 5-10 seconds. Take ten of these super-relaxers anytime your feel tense.

2. Stretching. Practice simple stretches such as the "neck stretch": stretch your neck by gently rolling your head in a a half-circle, starting at one side, then dropping your chin to your chest, then do the other side.

3. Exercise. All kinds of physical activity---hiking, running, bowling, walking etc-they all help.
(if you can't leave the house) you can still exercise. If you have stairs, go up and down them a few times, try not to get out of breathe. Do jumping jacks, jog on the spot, sit on the floor and stretch your body out.

4. Take a bath. Ask household members to allow you at least 30 min. of uninterrupted time.

5. Get a massage. A massage is a wonderful way to get rid of physical tension. Professional masseuses generally take 30 min. to an hour , and will work on specific areas of tension, such as lower back or neck.

6. Eat well. Reduce caffeine and alcohol intake. Find out if your diet is well balanced and take steps to eat healthily to help reduce stress.

One of the big ones is TALK, talk with a friend, family member or whom ever will listen to the feelings that you might be holding in. Crying is a great stress reliever, just don't let it take you down into a depression. I like to get up and do something fun after a good cry. The stress is lower and it lifts your spirits.

Try them all, or one or two, any or all of them will help immensely!

Till next time, anxiety is the pits, we can rise from the pits!

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Anxiety Help-Aroma Therapy

Anxiety Help-Aroma Therapy

Here's one for the books.

The smell of vanilla in your home, or during an anxiety attack can greatly reduce the attack or the chances of having one!

There was actually a study done, and 63 percent of the people who were breathing the air with the vanilla scent had less anxiety than those who were not.

When you make your coffee in the morning, and I hope its Decaf, or you have cut back, add a drop or two of vanilla to the pot before the coffee brews, it will fill your kitchen with this wonderful scent. Or simply light vanilla scented candles and put them around your house.

Adding vanilla scented oil to your bathwater, is a great way to relax and loose the stress of the day.

Try it, it works!

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Anxiety Help-Meditation

MEDITATION


If you have anxiety/panic attacks. You really need some form of meditation. This helps to reduce stress, and recharge yourself to lessen the anxiety in a day.


I would suggest taking a good Yoga or Tai Chi class, but we all know , that they are either not available to us, or we just cannot afford the time or the money for a class.


This gets us back to meditation, really it just means taking some quiet time out for yourself to sit in a calm atmosphere and deep breathe.


Find a quiet spot at home or at work, take about 10 min, 5 if you can't take more, and just sit, close your eyes, breathe in deeply and out forcefully and try to relax your muscles as you do this.


A good method it to picture your muscles relaxing in your head. Start at your toes, breathe in and as you breathe out, say relax ( or think it, either way works). Continue on up your body finding each muscle as you go until you reach your head.


As you do this, and it may take some practice, you will find that in the process of deep breathing and relaxing the muscles that you will feel all together better.


The more often you do this the better and easier you will find your day will go, and stress will soon be out of your vocabulary.

Remember to eat well and exercise everyday!

Please make sure to read DISCLAIMER
For more insight into Panic/Anxiety Attacks!

Anxiety Help-Focus

An anxiety attack, or panic attack is never a nice thing to go through. People have used different methods for many years. Some breathe deeply into paper bags, some focus on something and try to calm their breathing down, and others have mantras (things they say over and over again) to help calm them. There are many others as well, but most deal with deep breathing of one sort or another.
All of these methods could work, and probably do. It depends on the individual and what works best for you.
I have found that many things happen to me, when having a panic attack and most of the time I can stop it before it gets to bad. Usually I feel like I can't breathe, start to get dizzy and then comes the feeling of disassociation(or not being here). It literally feels like you are dying.
The trick, is to train yourself to use a method and practice it, then when the attack comes it will work as a second nature, and your attack will calm down faster and faster.
I have used the mantra and the deep breathing, sometimes one works best and sometimes the other, it depends on the situation.
The main thing is that it works.

Try one, then practice it, and when you have an attack you may find that it works. Maybe not right away, but with some time, it will work quicker.

Today will be a good day!

Please make sure to read DISCLAIMER
For more insight into Panic/Anxiety Attacks!

Anxiety Help-SOME TIPS

SOME TIPS (ANXIETY HELP)

Anxiety is a difficult thing to overcome, but you can do it. I will say that the very first thing you should do if you suffer from any anxiety/panic attacks that are very strong, or bothersome to you..........QUIT CAFFEINE!

Yeah, that sounds to any coffee drinkers out there like I just asked you to cut off your nose , but I will tell you that excess caffeine in the system is the first contributor to anxiety/panic attacks.

Stress is a hard thing to manage and caffeine, though we think is helping us get through the day, is only adding to our stress. In small amounts its alright, but if you do suffer from many anxiety/panic attacks, its better that you don't drink any. Remember that this includes dark sodas as well.

Next, if you are inactive, you should get some form of exercise everyday. Now I know the majority of us say things like "I walk all day at my job", "I'm always on my feet" etc. We all have reasons for not exercising, but this only adds to the problem.
Walk briskly at least once a day, if you need to start off slow do so, but try to be active in some form or another. This will slowly but surely help to reduce anxiety, stress and panic attacks.

Hope your day is a good one!

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ANXIETY HELP-INTRODUCTION

ANXIETY HELP INTRODUCTION


As my first post on this site I'd like to start of by saying, if you are suffering with Anxiety or Panic Attacks, you will find great tips here to help you get through. Anxiety/Panic is more widespread now than ever before. The disorders have been around for a very long time, but the way we live has added to and increased this problem in millions of people.
We all seem to have similar physical symptoms such as dizziness, neck pain, jaw pain or tightness, virtigo, feeling of not being here, and the list goes on.

It is very treatable and I want you to know that you are not alone. Together we can help you function out in the world again.

If I can do it after 10 years of agony, you can do it in less time with the tips I will give.

Thank you
Come back and we will work together.

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ANXIETY HELP-KNOWLEDGE

ANXIETY HELP KNOWLEDGE
Knowledge is the key when dealing with an anxiety or panic disorder. The more you know about what affects the illness can have on the body, the better you will start to realize what your body is telling you. For example, you are having an anxiety attack. You start to get dizzy, your breathing gets more rapid and soon you feel like you are going to pass out. If you already know that because of the anxiety attack you are not breathing properly that is hyperventilating, you will know what to do to stop it from happening.

If you know that, when you have an anxiety/panic attack, that your body produces a large amount of adrenaline, which in turn causes all sorts of feelings in your body, including dizziness, hyperventilation and a feeling of not being here, then you will know what to do to calm it all down. I will get into techniques in my next blog, but I want you to research as much as you can about the affects of the anxiety/panic attack on the body if you can, if not, I will mention more soon.

First thing you have to do, especially if you are having one now , is recognize that you are having one, and know that it can't really hurt you. Just sit down and breathe deeply.
We can overcome this together!

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