Fear Introduction
Fear is a natural function of human behavior and is an integral part of our species. The word "fear" is tormented by the word "fear" that came from a sense. The fear itself is then known that derived a sort of self-torment, which is brought up as a defensive response to a given situation.
The fear is so widespread that almost everyone experiences it in some form every single day. This> Fear is not a problem, it is only when the anxiety starts in the places where they crawl has no real justification, that it becomes a problem and is described as a "disturbance".
Anxiety Disorders
There are a number of different types of anxiety disorders that may be treated differently. The most common anxiety disorders include:
Obsessive Compulsive Disorder (OCD)
Generalized anxiety disorder (GAD)
Social Phobia
PanicAttacks
Agoraphobia
Post Traumatic Stress Disorder (PTSD)
Specific Phobias
Common causes of Fear
Causes of anxiety disorders are almost never carved in stone and can be a number of different things like:
Genetic predisposition - some types of anxiety disorders such as Generalized Anxiety Disorder (GAD) have been in the family and thought maybe by a gene that makes people more prone to be inherited, beafraid.
Stress - a high level of stress or seemingly endless stress situations as a cause of anxiety disorders have been proven. Disorders like post-traumatic stress disorder (PTSD) are explicitly stated that were caused by stress and traumatic events.
Sudden changes in life - death of family members and other sudden and shocking changes in daily life may play a major role in the development of an anxiety disorder.
It can also be a series of internal andexternal factors that are involved in the development of each specific case of anxiety disorders. It is important to think about what you think could speak, the cause of anxiety problems listening to someone and understand where you come from and what you do. This can help you solve your own feelings and to understand better why your way through a tough time.
Common symptoms of anxiety
Symptoms of anxiety disorders may be far fromdepending on the type of fear. Some very common anxiety symptoms include:
Unrest
Anxiety and fear
Feelings of anxiety when riding or driving in a car
Pain or tightness in the chest
Sweating
Insomnia
Strange muscle aches and pains
Breathing problems
Frequent yawning
Irritability
Difficulty concentrating or mind going blank
Being easily fatigued
Feeling on edge
Natural AnxietyTreatments
Relaxation techniques
Learning how to relax your body and get accumulated tension, which contributes to anxiety to be incredibly helpful in the treatment of the cause of anxiety disorders. A few good relaxation techniques for anxiety include:
* Progressive muscle relaxation
* Meditation
* Relaxing music
* Abdominal breathing
* Relaxation exercises
Cognitive therapy
The use of cognitive therapy isfocused primarily on changing patterns of thought and subconscious beliefs, which are triggered or be connected with the experienced fear. For example, a person may be having a social phobia fear of changing ideas about the way people see him / her benefits. If the person himself says: "I'm bored" is dis-empowerment and can worsen the condition. If the person can begin to change their beliefs and attitudes surrounding area, it becomes much easierChange for the better.
Cognitive therapy involves rational 'self-talk, reality testing, cognitive challenge, attention training and cognitive restructuring. This includes monitoring your self-talk, challenging fears and beliefs and help test the reality of negative thoughts.
Correct breathing techniques
Something as simple as learning how to change your pattern of breathing, will be of great benefit to reduce the impact of your fear.Hyperventilation is a central problem, the physiological results in the body more and more saturated with oxygen and thus panic. Learning to breathe through the membrane instead of the chest, is very helpful here just so that the stomach to expand with each breath.
You can make sure you breathe properly, by a hand on the abdomen and the other on the chest. Correct breathing means that your belly moves when the chest. Italso helps to slow your breathing while feeling anxious. You can also try to hold their breath for a few seconds. This helps to increase carbon dioxide in the blood and affect the consequences of hyperventilation.
Behavioral
An essential component of behavioral therapy is exposure. Exposure here simply means the removal of all obstacles that stand between you and your fear and confront it at its lowest level. This may help to re-evaluate and fears that maythen to a breakthrough.
The steps of exposure therapy include:
* Rank your fears in order from most to least threatened.
* If you decide to start one of your least threatening fears.
* An imaginary role of confrontation in the driving fears and analyze what exactly it is that the anxiety caused.
* Slowly you can increase your tolerance to confront that fear by small steps towards more and more scared or uncomfortable.
* Resist the urge to leave. UseRelaxation, breathing exercises and coping statements to manage your anxiety.
* Think you know your result from the situation and that nothing bad happened.
* Repeat the exposure as much as possible to the confidence that you can handle it to build.
* The same cycle of exposure to other fears run when you are ready.
Dietary adjustments
Changes to regular food consumption can also make a big difference in the severity of your anxietyProblems. Reduce the intake of caffeine is one of the main points, remember that caffeine can be found in medium to high doses of coffee, tea, chocolate, green tea and energy drinks. The intake of more healthy, comforting substitute for these foods can make a big difference in itself. Other things you can do are simple things like food, you eat more fruits and vegetables and foods that were not dealt with strongly. Try to avoid white bread, margarine, for fryingFood and chocolate.
Exercise
Exercise helps produce endorphins, the happy-hormone that make you feel comfortable promoting. At the beginning of this exercise will help to stress hormones that are responsible for the "fight or flight" reactions to destroy our body of stress (also a major cause of anxiety). The goal is a varied training program not every week at least 3 days per week and keep it up!
Learn more confidence
To let people knowhow you feel about certain things can help, loads of unnecessary stress that would otherwise be provided for you to avoid! You need to be more assertive in communicating with other people, which means to communicate your thoughts, needs and desires more directly. This will help to build your own self-esteem and even avoid you lower your self-esteem not to have your say!
Building self-esteem
Creating an environment of people and things that make you feel good about yourselfwill help build your self-esteem and feelings of confidence will arise as a consequence. With anxiety, many people usually find that low self-esteem is inherent. This low self-esteem may be an effect that compounding can improve feelings like:
* Insulation
* Shame
* Debt
* Depressed mood
* Difficulties in functioning at school, at work or in social situations.
Structured problem solving
Learning how to actively seek solutions toTheir problems really can be half the battle in dealing with your fear. Many people who suffer from anxiety remain so passive and un-motivated, their problems, they are drowned in sorrow and do nothing to solve their problems.
Drugs
Drug proved effective in the treatment of anxiety disorders to be effective, while they are underway. It is extremely important, but on medications as a short term solution to the problem only view. It is clearlyto defeat proved in the medical literature that the behavior therapy and regular counseling sessions if they are coupled with natural anxiety treatments much more effective anxiety in a long-term possibility.
Where to get help
* Your GP
* A psychologist
* Counselors
* Local community centers and telephone lines are almost always free services available that you are looking for should them out.
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