Introduction:

I am a type A personality, with a high stressed job - 50 hours a week, a Brady Bunch combined family, and a creative streak that thrusts me into many projects. To top it all off, 30 years ago, I was diagnosed with Severe Panic Disorder - combined with Agoraphobia. After years of counseling, self-help groups, self-taught education into the disease, and integration, I have learned many tools of the trade for dealing with anxiety and panic attacks. After all of my research - to my surprise and delight, I found many of these tools for managing stress were right here at Ebay.

This guide is not for people who suffer from Panic Disorder - repeated panic attacks that last longer each time they occur. Nor does it relate to those with Agoraphobia, panic attacks that eventually lead the sufferer to avoid anything that might trigger a panic attack; i.e.- driving, going to stores, going where there are crowds, and possibly in severe cases , not leaving the house. A physician should address these disorders, where testing, counseling and possibly medication are in order. This guide is for stress management- trying to tame the stressors that can lead to the feelings of anxiety that plague our lives

Description:

Anxiety is the ongoing adrenaline rush that sets off the “flight of fight” trigger in our bodies. We either stay in the situation that is causing us anxiety and work it through, or we flee. In order to control our anxiety to a point that we stay and “fight”, we must learn to train and restrain these adrenaline rushes. Flight is a humanistic tendency to run from a stressful situation. This course of action leads to more anxiety thus leaving the primary trigger of that anxiety. Not dealing with the cause and/or effect of that anxiety leads to a more anxious state.

Panic attacks and signs of anxiety:

Panic attacks are a sudden bout of intense fear or anxiety that causes frightening but not life-threatening symptoms.

Symptoms may include one or more of the following:

A. Rapid breathing, shortness of breath or feeling smothered.

B. Pounding or racing of the heart or an irregular heartbeat.

C. Light headedness

D. Sweating

E. Choking feeling - trouble swallowing

F. Dizziness, shaking or trembling

G. Numbness or tingling

H. Chills or sweats

I. Fear that you are out of control.

Stress:

Stress of itself, can be productive - it forces you to make decisions, follow through and get things accomplished. Stress out of control can lead to weight gain/loss, high blood pressure, and stroke or heart attack. The number one reason for employees to call in sick is due to stress.

Managing stress seems near impossible in this world of bigger, better, best. Life is faster, more complex, and less relax oriented. In fact, there seems to be a growing sense of shame in taking time for yourself, you tend to feel that you are not accomplishing what needs to be done. In essence - if you take time to de-stress, you will find more balance, and realize that you actually can accomplish more.

Tips to Help You De-Stress:

Exercise:

Just when you thought that you couldn’t add one more thing to your daily routine - add exercise. With exercise, the depression that has been known to decrease the pain threshold is eliminated or lessened. Self-image and self-esteem are improved and most important, a sense of well-being is achieved and enhanced.

Aerobic Exercise:

Aerobic exercise can be low, moderate or high in intensity. It may be rhythmic, but it must be continuous. Aerobic exercise must be of a certain duration in order to keep the heart pumping and the blood flowing and increase the Serotonin in the brain that leads to relaxation. A minimum of thirty minutes three times a week or twenty minutes five to six times a week is optimal for the best results.

Brisk walks, dancing, rowing and cycling are excellent sources of low impact aerobics, with the added bonus, that they can be fun. Many machines and work out tapes can be found right here at Ebay. Just look for the links - exercise, aerobics, exercise equipment and you are on your way to a more relaxed state - and a better body.

aerobic exercise

Yoga:

Yoga is a great exercise for mind, body and spirit. Yoga’s benefits include; lowered heart rate, more muscle elasticity and a higher sense of self-worth and self-esteem. Yoga incorporates breathing techniques helpful in calming the “fight or flight” triggers found in high anxiety and panic attacks. Stretching forces the relaxation of tense muscles, the tension we store in our muscles. Stress and anxiety increases the level of headaches, back and neck aches. Yoga brings a meditative quality that releases the mind of every day stressors. Yoga is an excellent way to bring balance back to body and mind.

These Yoga techniques can be found in some of Ebays top selling stores

yoga

Meditation:

A simple ten or fifteen minute breathing meditation can help you overcome stress and find some inner peace and balance. Meditation can also help us to understand our own mind. We learn to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of these transforming meditations. Breathing techniques, whereby we breathe in slowly and deeply then exhale with the same deliberance - allows us to release anxiety levels a breath at a time. It also sets the stage for more clarity in thinking, lower our heart rate, and relieves the symptoms of panic that may set in. Meditation - whether it is the spoken word - or sounds of waves crashing, or rain falling are calming oratory techniques.

Scientists found that the body reacts to the tempo, and the sound variance of the music we surround ourselves with. If we listen to loud, fast paced, pounding bass and drums - it revs the mind and the body, much like that of accelerating an engine on a race car. We move faster, out thought processes are more scattered and are speeding - sometimes out of control. We are on a high, where for the time being, we are moved at a pace beyond that of the norm. While this is great in the short run, like racing in a sprint as opposed to a marathon, we lose steam quickly and crash - mentally and physically. If we listen to something more soothing with lilting melodies, more strings and less volume, we may not be sprinting - but we move at a pace (body and mind) that lets us finish that marathon. We have more stamina, more deliberance and usually more clarity. Now this isn’t to say, put your Metallica away, I’m obviously not going to. But, if you are having a period of high level anxiety - or a panic attack, the last thing you need is a driving down beat, or a drum solo. There are many “New Age” soothing CD’s here on Ebay, along with soothing sounds of mediation and affirmations. Ebay always has plenty of meditative, relaxing and the latest New Age CD’s for the bidding.

There are many CD's to be  found in Ebay auctions along with hundreds of other Meditation and Relaxation Sounds.  Go to music - new age.

meditation

relaxation

Diet and Anxiety:

A well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as a powerful stimulant to the body and hence are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run.

diet and nutrition

Caffeine:

Caffeine is found in coffee, tea, chocolate, cola’s etc. It causes the release of adrenaline, thus increasing the level of stress. When taken in moderation, coffee can increase your alertness, increased activity in the muscles, nervous system and heart. Consuming too much caffeine has the same effects as long term stress. There is a suggested link to high blood pressure and high cholesterol levels from caffeine.

Alcohol:

Like caffeine, taken in moderation, alcohol is a very useful drug. It has been shown to benefit the cardiovascular system. Alcohol is often misused in self medicating the panic sufferer. This leads to all kinds of social, health and psychological problems.

Sugar:

Sugar has no essential nutrients. It provides a short-term boost of energy throughout the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression.

Salt:

Salt increases the blood pressure, depletes adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid junk food high in salt, such as chips, processed meats, pickles, etc.

Eat more vegetables:

Your brain’s production of Serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’s Serotonin production.

Conclusion:

We live in a fast-paced, stress filled world. We have to work, react to problems and deal with issues. We need to learn balance and moderation in order to keep up with the world around us. Taking time out for ourselves results in taking better care of the issues that we face every day.