Anxiety counselling word map
April 21, 2009 by Vauna Beauvais · 1 Comment
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Some notes about managing the physiology of anxiety
February 6, 2009 by Vauna Beauvais · 1 Comment
Understanding anxiety - The sympathetic nervous system of our body is activated and we go through physiological changes. Our heart beats faster and blood is pumped directly to the muscles.
- We create more glucose and we may experience being stronger and faster, physically as well as mentally.
- Our metabolism is increased also, and when this happens we might need to go to the toilet.
Having our bodies changing in this way is essential in an actual dangerous situation because it gives us both the information (that we are in danger), and the means to do something to save ourselves (the ‘fight or flight reaction’). Having these anxiety responses means that your body is in full working order.
In addition to physical stress, emotional states can activate the sympathetic system as well. For example, feeling extreme anger or fear can also activate us to a state ready for ‘fight or flight’.
Although anxiety is not useful, it is normal; we do need to be able to protect ourselves in dangerous situations, and that means that fear is appropriate. However, anxiety is not straightforward fear - it is projecting fear into the future - this is not healthy. It may be also out of proportion to the threat, or perhaps it persists long after the threat has vanished. Maybe, even, anxiety is triggered by a situation where there is no actual danger (you may perceive the situation as dangerous while still knowing that it isn’t really - this can be very frustrating).
For other people, this is not so. They are not aware of feeling ‘on guard’ they feel relaxed and ok, and then before they know it, their body just starts having symptoms of anxiety.
panicky states make us feel chaotic and confused even if we seem calm
Such symptoms mean that you may become visibly restless or breathless. And you may feel dizzy after a while. If this happens you need to retain more carbon dioxide. See ‘Calming Through Breathing’ for a technique to relieve anxiety and restore to calm.
Other common include sweating, tingling, shaking, palpitations, irregular beating heart, diarrhoea and increased frequency of urination. This is what is commonly referred to as an anxiety attack, or panic attack. You may feel frightened, or irritable. Perhaps you can’t sleep or rest, and you may have a sense of unreality. Remember, these symptoms are because the sympathetic system has to discharge an increased amount of substances (water and chemicals) from your body because more energy has been created in the perceived fight or flight situation.
If you have these symptoms you can first go to your doctor to eliminate any possibility that there are indeed physical causes. If your doctor tells you that your symptoms are a result of anxiety or panic, believe them! Even though you may feel like you are going to die sometimes, you are NOT going to die. You will not become hurt nor hospitalised either.
If, during an attack, you think that you might hurt yourself by falling over, or by banging into something, find a safe place to sit, or lean against something.
You can find some on this site
Depending on how efficient your body is will determine how easily your body rids itself of the unneeded chemicals. It is very uncomfortable to be left with the residues in the system, and they can cause problems of their own, over time, for example lethargy and tiredness.
It is your responsibility to help your body to rinse yourself out. You’ll feel much better. Do not underestimate the impact that dealing with your physiology in these ways can have.
Take some gentle-to-moderate exercise, like brisk walking for twenty minutes, and do a little stretching afterward. Drink plenty of water. Additionally eat a diet that is easy on your body, for example, cut out processed foods, eat a diet of balanced protein, carbohydrates and good oils with a very low amount of saturated fats. Reduce (or eliminate, if you can) alcohol, caffeine, and smoking.
After just a couple of weeks of changing your diet, you will not feel the symptoms of anxiety so intensely, or if you do, you will recover much quicker. Coming to counselling, CBT, or psychotherapy sessions is about much more than relieving symptoms and managing anxiety (which is just the start). Our sessions will enable us to gently address the causes of your anxiety together.
If you think that you might be interested, do contact me.
What is Panic?
February 5, 2009 by Vauna Beauvais · 1 Comment
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What are Panic Attacks?Does that mean that someone is going hysterical?
No, not necessarily.
A person having a panic attack may not look any different at all. In fact they could even be a lot quieter than normal. If so, the quietness is because they are dealing with a lot of internal goings-on, and so focus is inward instead of outward towards the people or environment that they are in.
Not everyone experiences the same panic attack symptoms. Although there are common thoughts, feelings, and physiology, we are all different biologically and therefore react slightly differently to each other as a response to the same or similar stimuli.
The following list identifies the most common symptoms of panic attacks.
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Common symptoms of panic attacks
- Rapid heart beat, pounding heart or palpitations
- SweatingShaking visibly or inside
- Choking sensations or lump in throatSmothering or shortness of breath sensations
- Chest pain or discomfort
- Nausea, bloating, indigestion or abdominal discomfort
- Dizziness or unsteadiness
- Feeling light-headed
- Derealisation (feeling unreal or dreamy, or as if you are not in your own body)
- Depersonalisation (feeling outside yourself or like you don’t exist)
- Fear of losing control or going crazyParesthesias (numbness or tingling sensations) in face, extremities or body
- Chills or hot flushes
- Skin losing colourBlushing or skin blotches
- Urgently needing to urinate or defecate
Definition of Panic Attacks
A discrete period in which there is the sudden onset of the intense apprehension, fearfulness, or terror, often associated with feelings of impending doom.
During these attacks, symptoms may be very subtle (or can be extreme) such as shortness of breath, palpitations, chest pain or discomfort, choking or smothering sensations, blurred vision, muffled hearing, and fear of “going crazy” or losing control are present.
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Anxiety Disorders, which are often associated with Panic Attacks, are characterized by a severe increase in the level of stress or anxiety.
This increase can be related to the presence of particular events or items (triggers) and can also exists without being prompted by any known triggers.
Contrary to the popular misconceptions about Anxiety Disorders today, Anxiety Disorder is not a purely biochemical or medical disorder. It is now thought to be related to the emotional aspects of a person.
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Three Schools of Thought to the roots of Anxiety
Currently there are three main schools of thought regarding the aetiology of Anxiety Disorders:
- The Biological Theory, (includes the genetic predisposition in panic disorder and presupposes a chemical imbalance in the brain)
- The Psychodynamic Theory (looks at childhood issues as being the cause)
- The Behavioural Theory (sees the cause as learned behaviour, including our negative thought patterns).
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Description of Categories and Types of Panic Attacks
(Diagnostic And Statistical Manual of Mental Disorders, 4th edition) recognizes 3 different types of Panic Attacks:
- Un-cued (spontaneous) Panic Attacks (relates to Panic Disorder).
- Cued (specific) Panic Attacks (relates to Social Anxiety Disorder, Obsessive-Compulsive Disorder and Posttraumatic Stress Disorder).
- Situational predisposed Panic Attacks (may occur on exposure to the situational cue or trigger, but do not necessarily occur immediately after the exposure).
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Panic Disorder
defined as the recurrent experience of “un-cued” spontaneous panic attacks, which is often intensified by the resulting fear of the next impending attack.
The fear itself of having a spontaneous panic attack often leads to Panic Disorder. The spontaneous panic attack is generally NOT prompted by a “trigger”, and is now recognized as not being associated with specific situations and places.
The intensity of the attack can be extremely severe; resulting in the feeling of having a heart attack along with intense feelings that one is going to die.
Panic Attacks suddenly overtake the person with a sense of imminent doom, death or destruction. They normally strike outside the home, and the person feels they are in a life-threatening situation from which escape is necessary. This life-threatening situation may be medical (heart attack) or natural (earthquake) or an act of war (a nuclear explosion).
Situational panic attacks
Although the timing of the Panic Attacks is unpredictable, there may be situational stressors that set them off on a regular basis.
Although the timing of the Panic Attacks is unpredictable, there may be situational stressors that set them off on a regular basis.
Situational Panic Attacks are indicative of social and specific phobias, for example fear of cats.
The difference between cued, and non-cued.
Panic Attacks that appear without any specific cues are more likely to be indicative of Panic Disorder.
Panic Disorder is defined as having recurrent panic attacks with no situational key, and persistent worry about future attacks, change in behaviour related to the attacks, or a worry about the implication of the attacks.
There is also the possibility of having Panic Disorder with Agoraphobia, which means that the client has a fear of being in places from which escape is difficult, and situations such as travel are restricted.
Panic Attacks are very common.
- Panic Attacks affect many people, with 2 - 3 times more women than men, and it is most common between the ages of 16 and 40.
- There is a 20% risk of having Panic Attacks if a 1st degree relative has panic attacks.
Physically, the heart begins to pound, the victim may scream. Most feel as if they are not getting enough air and gasp, hyperventilate, feel dizzy and lightheaded.
- Most attacks last 3 to 10 minutes, with 30 minutes being the general longest they may last.
- Each person will have their own set of symptoms, and they usually remain the same.
- Additionally, depression affects up to 50% of those with Panic Attacks.
- P Treatment of Panic Attacks
Treatment is through psychosocial treatment, i.e. by having sessions with a trained, accredited and experienced counsellor or psychotherapist.
In the sessions you can talk about and discover an explanation of how the attacks occur,and gain reassurance that the attacks are not life threatening, and not a precursor to insanity (in other words just becaue you are having panic attacks it does not mean that you have, or that you will get, a mental illness).
Additionally, you and your counsellor / psychotherapist can uncover the underlying reasons for the anxiety producing the attacks so that they diminish and eventually disappear from your life for ever.
A Note about Interpersonal Situations
Harrassment, bullying or intimidation can bring on panic attacks
Panic attacks can be caused by harrassment, abuse or bullying.
If you are in a situations like this, or you keep remembering it (or your body ‘remembers’ and displays symptoms), then counselling or psychotherapy sessions can help you feel your normal self again.
If you think that you might be interested in sessions, please do get in touch.
- Sessions progress at your own pace.
- There is no pressure to do anything about the underlying situations. But lets just take a look at them together.
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