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Anxiety And Panic Attacks

Posted by admin on March 18, 2012

Anxiety Attacks

Anxiousness may be a physiological state responsible for a feeling connected with phobia, apprehension in addition to worry. A lot of these feelings are as familiar as pleasure and contentment. Studies are implying that anxiety is really a defensive mechanism. It can be your body’s technique of warning you against participation in possibly damaging scenarios.

Basically just what exactly takes place is that your head experiences real danger. This may be actual or simply imagined danger. Your body reacts to this particular peril through preparing for action. Pulse rate and blood pressure escalate to increase your circulation of blood to your major muscles. Sweating is considerably increased that will help sustain overall temperature range. If your risk is simply imaginary, a lot of these bodily functions result in the familiar, unpleasant physical indicators of panic. Examples of these are a pounding heart, bouts of dizziness, experiencing constant perspiration, trembling, nausea and chills.

Stress and Anxiety

Sigmund Freud reported that stress and anxiety was actually a signal associated with danger which results in natural protective actions. These kind of defensive behaviors are supposed to allow the person to conquer whatever danger is actually threatening them. He reckoned we get a majority of these worried emotions as a result of stressful episodes, but then reinforce these feelings by means of classical conditioning.

After we observe or come to experience something we associate with a previous upsetting life experience, we come to feel an upsurge in the anxiety these kind of circumstances brought about. Psychologically, we feel sense of stress or possibly overwhelming fear. Non-reflex and involuntary behavior signals prompt us to flee. However, when we simply evade or head for the hills from those conditions without facing up to whatever it is that is causing these anxiety attacks, most people reinforce the desire to escape. This just simply leads to even more stressed sensations the next occasion this or similar situations are encountered.

Panic disorders

Panic disorders are usually acute stretches associated with extreme panic, worry in addition to discomfort. While most of these episodes could appear to take place for no reason, they are actually the system’s reply to what it perceives as being the demand for fight or flight.

The actual episodes commonly continue for about ten minutes, but sometimes be as limited as a single minute. In intense scenarios, most of them can occur in cycles. A majority of these cycles may last for extended periods. These kind of periods may cause anticipation anxiety between events.

Bodily indicators of panic attack disorders typically include shortness of breath, a pounding heart and excessive sweating. Pins and needles in addition to feeling numb in the extremities, giddiness, impaired thinking, headaches and nausea or vomiting may also be typically encountered. This can appear to be arbitrary, but these are the consequence of the body’s preparations for safety.

The panic or anxiety attack disorders may be attributable to a rapid onset of worry. As a result, the body secretes adrenaline followed by increases in the heart and respiration rates and output of sweating (to regulate body temperature). These kinds of activities gear up the human physique for the regular activities associated with self-defense or getting away. Considering that the expected strenuous process seldom comes after the particular anxiety attack, most of these typical reactions bring about actual physical discomfort.

The increased heart rate is usually felt as a pounding heart. Fast respiration (hyperventilation) generates a fall in co2 levels within the respiratory system and bloodstream. This results in the tingling, feeling numb, confusion and impaired thinking. The adrenaline creates a narrowing of your blood vessels which leads to a lesser amount of circulation of blood to the brain. This makes a contribution to the lightheadedness and head aches.

how to sleep with anxiety disorders

How To Sleep With Anxiety

If you want to learn more about how to sleep with anxiety disorders and how you can get rid of your anxiety and panic disorders for good, then click this link:
how To Get Rid of Anxiety and Panic Disorders

What is Anxiety?

Posted by admin on January 20, 2012

Before we go into any detail, here, I want to emphasize with you, that anxiety disorders are curable and also that you can learn how to sleep with anxiety disorders if you follow a step by step approach, and learn how to understand what may be keeping you from a good, relaxing sleep, free from worry and free from anxiety disorders.

Basically, there are two things that can keep you awake, or wake you up at night, and they are either physical pain, or worry.  So, for those who suffer from anxiety, having attacks when sleeping is a common symptom.  But, no matter how traumatic this symptom may be, you CAN learn how to deal with anxiety in a number of ways and I will explain how, in this page.

Sleep Anxiety: Quality over Quantity

It’s the quality of the sleep you have, that is important, and not the number of hours that you sleep.  Everyone is different.  Always remember this!  For some people, only a few hours of sleep are necessary, whilst others may need a good 8 hours sleep to wake up refreshed.  So, when learning how to overcome your anxiety disorders, don’t get hung up on any sort of performance anxiety or worry when it comes to the number of hours of sleep you get.

One good step, in coping with any sleep performance anxiety you may have, is to not to worry that when you go to bed, you will go to sleep!  If you go to bed and think of it as a possibility that you may sleep, you relieve the pressure you put yourself under.  Some may ask themselves: “Will I sleep tonight?” as they go to bed.   If this is you, then you must answer that maybe you will, or maybe you won’t and not worry.

Restlessness in sleep

how to sleep with anxiety disorders

How To Sleep With Anxiety Disorders

If you are going through a period when you are very restless and not coping with anxiety attacks, then chances are that your sleeping pattern is going to be disrupted.  Accept it, but also know that this will pass, and soon you will be able to settle into a sleep pattern, free from attacks, that is healthy and right for you.

One of the first steps of coping and learning how to get a good sleep  is to tell yourself, as you prepare for bed, that you will not try to force yourself to sleep. Remind yourself that it is only a temporary period that you are going through and that you will settle, soon, into a pattern that is healthy and good for you.  Repeat again and again that you are not going to beat yourself up about it but that you will accept it and be able to deal with however many hours or not, you will sleep, each time.

It is quite natural for people to have times when they cannot sleep – it happens to everyone. It is how you react to it that is important – simply do not worry about it but start learning some coping strategies to deal with it.

Lack of Sleep: Surrendering to overcome frustration

If you stop forcing and start surrendering yourself to the possibility of not being able to sleep, because of anxiety or panic attacks or any other reason, you actually take the step of putting your mind to rest!  You will feel under less pressure, the more you practice this step.  Quite often, it is the frustration and anger at your inability to sleep, that actually keeps you awake . So it is important to be sure you take that pressure away from yourself, when coping with sleep anxiety.  The last thing you want to do is build up an imagined sleep deprivation anxiety, that accompanies sleep performance anxiety.  Sleep apnea, is a different matter and should be one that requires consultation with your doctor and/or sleep clinic.  Sleep apnea tends to be more a physical than a psychological sleep problem.  Again, worrying about sleep and whether or not you have sleep apnea, can itself, develop into sleep apnea anxiety.

Coping with anxiety – some tips

  1. Quite often, getting a good amount of exercise in the evening can help you sleep, because your body’s need to recover will bring on a natural feeling of tiredness, conducive to getting to sleep.
  2. Try to avoid caffeine, nicotine and alcohol in the evening before you sleep – drink plenty of water, instead.  Dehydration can be a physical factor that prevents you getting to sleep.
  3. Keep a journal! When you can’t get to sleep, sit up and write down how you feel about your restlessness.  If you worry about panic attacks, write your worries down – make them into a list.  Repeat this until it actually gets quite boring!  Your mind and body will want to sleep of their own accord. What this method does, in fact, is to slowly enable your mind to unwind, to relax, to offload, so that you can then get to sleep.

You can write as many pages as you want – what you are doing is helping your conscious mind to let go of what it is that is keeping you awake.  The more you simply lay there and think about what is worrying you, the more restless your body becomes and the more likely you are to have panic attakcs.  The act of writing them all out is actually telling yourself that you know what your worries are, and coping with them and you will deal with them in your time, AFTER you have had some sleep.

Sometimes, the conscious mind can need the same reassurance that you would give to a child that all its needs will be dealt with. Writing everything down, tells your mind that you have now made a list of all your worries and needs so that they can be dealt with and so ease that troubled child-like mind state.  In the cold light of day, those worries may actually be seen to be very little worries indeed, and that it is when we realise it is our imaginations that blow them out of proportion at night to cause sleep anxiety and panic disorders.

Meditation and visualisation CDs for Sleeping Disorders

Sometimes, meditating and “grounding” yourself with visualisation CDs can help, just before going to bed.  Many find that for doing such visualisations, it is better not to do it in the bedroom, but in another room.  That way, after the practice is over, you can leave that room and also leave the tensions and worries in that room, before you go to bed.

Coping with panic attacks when you sleep

Let’s clear something up here – sleep disorders, particularly anxiety attacks at night, are not caused by nightmares or dreams. Sleep studies have shown that attacks happen mostly in the 2nd (early) phase of sleep and not during the REM (rapid eye movement) stage, when dreams mostly occur.

Again, if you are someone who suffers from panic disorders and nightly attacks, it is important to change your mindset.  Don’t try and force yourself not to have a panic attack or put yourself under any pressure. Simply acknowledge that if you have a panic attack, that you will be able to deal with it. Quite often, people put themselves under so much pressure not to have one, that they will experience a panic attack the moment they fall asleep.  It is important to take away the pressure that you may unconsciously be putting yourself under.

Coping with REM sleep anxiety

This is when you have a series of bad dreams and can become anxious about dreaming, at night.  But sometimes, this can be linked into the misunderstanding that it is the dream that jolts you awake and feeling like a sleep anxiety attack or panic attack.

The hypnic jerk

Some people get a feeling of falling, or of jolting awake the moment they fall asleep. This can be quite a shock to the system and actually frighten and keep people awake for hours.

This is known as a hypnic (hypnagogic massive) jerk – it is a completely natural response in some situations and common when people are overtired.  Have you ever jerked yourself awake whilst driving, for example?  This sort of reaction is a hypnic jerk.

When we go to sleep, our bodies actually undergo physiological changes, in breathing, temperature and muscle relaxation. Sometimes, this gets misinterpreted as a falling sensation and our mind signals our arms and legs to wake up – often with quite a jerk.

Those with an anxious disposition can take this as a negative thought that something bad is happening and develop fears and nervousness about these jerks, turning them into sleep disorders. It is important to understand what the hypnic jerk is, and so remove any level of anxiety or fear, that can become associated with it, so that it does not develop into a fear of sleeping.

If you tell yourself that this is a normal reaction of the body and not something that puts you in danger, you will have learned another lesson in how to get a good night sleep if you suffer from anxiety issues.

Reassure yourself that you’re safe and that the jerk isn’t something to worry about. It doesn’t disrupt your bodily functions, and it doesn’t put you in any danger.

Sleep Anxiety Disorders – there is a cure

Anxiety disorders are curable, especially REM sleep anxiety and all sleep anxiety attacks!  No matter what you try (and sometimes fail with – and remember, some people may have to try several approaches, before they find the one that works for them), you need to find a method that works for you.  Everyone is different. Keep looking for the approach that is right for you. Keep working at each approach and do not give up at the first attempt.  Follow a step by step approach from other proven systems.

Solutions to Anxiety & Panic Attacks

Whilst we are aware that there are sleep anxiety medications available, it is important to remember that this only treats the symptom and not the underlying cause of sleep anxiety attacks.  It is better to learn how to deal with the root cause – anxiety itself.

When looking at how to sleep with anxiety, there is one particular remedy that we can recommend and you can read more about it by clicking the link below. The author has spent many years working in this area and is increasingly convinced that everyone can cure their night-time problems or any anxiety issue, no matter how severe, as testimonials to his work suggest (see right hand of page).

Just remember that you must never give up and that anxiety IS curable.

If you want to learn more about how you can cure your anxiety then click this link:
Sleeping with anxiety

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