Panic Depression
Panic Depression
panic attacks, depression, what I can do to help?
my friend is going through a very dark at this time and has had panic attacks, not as often, but she has been having lately and away from their loved ones. I do not know what to do and want to know how I can help.
View the techniques for controlling panic attacks, in section 8, on my website at ezy build, then I created to contain all information that is not enough space for that here. Begin, on this first occasion, only, by holding your breath for 5 or 10 seconds: giving you the confidence to realize you can not control her breathing, but faint, or die (the autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and leaving them in your life (if it is to resolve the anxiety or stress, see sections 6, or 42, respectively). The method of paper bags works for most people: try it. If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/ Your last alternative is psychotherapy, to address its fundamental cause: read section 1 and to consider http://1-800-therapist.com/ web site, and use of pagers, and phone. I used to suffer from panic attacks, until I asked what had changed in my life, on or before that time, I shot. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualize a big, "Stop!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. Usually takes 30 to 40 repetitions, for most people, to establish a new habit. Also suggest that you learn, then practice the breathing technique controlled, until competent, then used at the first sign of a panic attack. Practice a relaxation methods on pages 2, 11, 2c, or 2i, daily, and when necessary. Also, give the EFT a good test to see if it helps. There is also a version for use in public places (If desired, you can claim to have a headache, such as massage / tap your temples, but then restricted to subvocalising: telling yourself in your mind.) Section 53, and pages 2, 2nd in http://www.ezy-build.net.nz/ shaneris 2.qy ~ also refer: "Even though sometimes suffer from panic attacks, I deeply and completely accept myself. "Note: the controlled breathing only helps with the symptoms (like drugs and herbal remedies): you need to deal with the underlying cause, and this requires some form of cognitive therapy and Behavio (or) natural therapy has proven effective. The advice of a psychiatrist published in breathing controlled. (1.) Get a watch or clock with a second timer. (2.) Practice for 5 minutes, 4 times a day until the domain. (3). Take a break in the small, and hold for 6 seconds. (4.) Think to yourself: "RELAX", just before exhaling. (5.) Try to feel a sense of releasing tension, as you exhale. (6.) Breath for 3 seconds, then for 3 seconds. Try to make your breathing very smooth and light, while breathing through your nose and out through mouth or nose. (7.) For the next minute, continue breathing in and out every 3 seconds. (8.) Go back to step 3 at the end of the minutes, then continue with step 7, doing this for 5 minutes. Use this in the first sign of a panic attack starting, or at any time you feel anxious, or tense. Because many people can not access / afford professional therapy, I include the EFT, and EMDR variant for them to try, for free. Cognitive Behavio (u) natural therapy is generally available in most areas, but EMDR (see section 33) and may be worth trying, and is becoming more widespread. (The following is a variant of EMDR therapy, which has been used successfully for those people who suffer from PTSD, insomnia and anxiety: it is easy to learn, fast to use, but can be very effective. Currently the subject of much study by neuroscientists to discover how it works. Do not dismiss it simply because it seems a bit strange give it a test.) Before using any of the above methods, or use for its own, first sit back and take a breath deep. Then, without moving his head, eyes move left, right, and vice versa, taking around one second to do so (eg: the thousand and one: this takes approximately a second). Repeat this procedure (without the words, but you can tell, subvocally if you like) 20 times. Then close your eyes and relax. Become aware any tension or discomfort you feel. Then open your eyes and take another deep breath, and repeat step one, closing your eyes and relax then in the same way. Then repeat the procedure again. Some people may find that this is all you need to do. With experience, you may be practice in public, with eyes closed, which greatly extends the window of opportunity for use, and avoids attracting unwanted attention. It can also help minimize or eliminate sugar and caffeine products of their life. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana" of sugar aisles) or even a little honey, because these are reduced "sugar spikes", which later become depleted of energy. Minimize or eliminate consumption of highly processed foods, especially grain products like white bread, donuts, cakes, biscuits / cookies, or any anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit. ~ ~ ~ ~ ~ ~ ~ ~ ~ A multidimensional approach to treating depression without medication follows. All except for no. (6.) Are safe to use with medication, but not St. John's wort, due to interactions, and it is sensible to check look at anything else first with your doctor. (1.) Take 4 Omega 3 fish oil supplements, daily: (certified free of mercury) is best if used with an antioxidant, like an orange or grapefruit or its juice. If vitamin E is added, must be certified, 100% natural sources, or may be synthetic: avoided. (2). Work up slowly to at least 20 minutes minutes of exercise every day, or 30 to 60 mns, 5 times a week. Too much exercise can cause stress, is not wanted when dealing with depression. If vitamin E is added, must be certified, 100% natural sources, or may be synthetic: avoid it. (3.) Therapy occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity of the less desirable areas of the brain). (4.) Use all days, one of the relaxation methods in sections 2, 2.c, 2.i, or 11, and yoga and Tai Chi, and / or the EFT, in sections 2.q, 2D, and Article 53, http://www.ezy- build.net.nz / ~ shaneris what works best for you. (5.) Initially, at least some advice, preferably either cognitive Behavio (u) natural therapy, or Rational Emotive Behavio (u) natural therapy. (6.) As options, if desired, either a known cure, from herbs such as St. John's wort, or supplements, as SAMe, taken with a vitamin B complex which is certified as 100% natural origin, or Inositol (from vitamin stores and natural foods in supermarkets, or by mail: see section 55). On the other hand, 80% of people in the Western world have low magnesium levels, and these are known to cause depression and anxiety. Try the magnesium supplement types shown in http://www.real-depression-help.com/ Some of these will be available in pharmacies or supermarkets. An improvement can be seen in just one week, if the deficiency is the cause. The salt, iodized salt is preferable to regular. This is a shortened version of something broader, which can seen on page Z.12, in section 2 of the ezy build, above, but to have full recognition section 2 is really the best if viewed in its entirety. Print see, or show it, and there is advice for friends and relatives of the depression in the Beyond Blue website, in Section 2.
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