Tag: relaxation techniques

What You should Do if You Had a Panic Attack

What You should Do if You Had a Panic Attack

Experiencing a panic attack for the first time can be distressing not only because of the actual experience during the attack but also because you tend to develop fear of future attacks. Also known as anticipatory anxiety, fear of future attacks causes continuous fear and tension disabling you to relax. Often when the condition is not addressed, it will lead to phobic avoidance wherein you avoid places, situations, gatherings, and events where emergency help is not readily available or where having an attack can be embarrassing.

Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do. To avoid this, consider the following advices:

1. Consult your medical doctor. Symptoms attributed to panic attacks such racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also common to other physiological and psychological conditions. Seeking for proper diagnosis from your doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc.).

2. See a therapist who is properly trained to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to seek help. Left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.

3. Find the cause of the attack. Some cases of panic attacks may show a “pattern” certain activity, thoughts, time or person you are with at the time of the attack. These give you important clues to eliminate later symptoms.

4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga, and breathing techniques are not only helpful in reducing the symptoms during the actual attack but also in strengthening your body’s relaxation response.

5. Do not add more fear. Absorbing all the fears and other negative thoughts that come with anxiety attack only adds to more fear which worsen the negative impact even further. Instead, recognize that you are afraid and make it work to your advantage.

6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that at little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster, helpful in preventing future attacks. Balanced diet keeps the supply of nutrients and maintains the balance of chemical in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.

7. Remove all unnecessary stress. Since, panic attacks are closely linked to stress, avoiding things, people, and situations that stress you out help reduce the chance of future attacks.

8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. Reading books, health magazines and internet articles about panic attack will definitely equip you with the right information on how to combat any negative effects it brings.

Various Treatments for Panic Attacks

The cause of panic attacks is still not fully understood. What is known is that it can happen to anyone, without any reason, regardless of age. Meaning, a happy and healthy person has an equal chance of experiencing a panic attack with those who are depressed and unhealthy. An episode of panic attack chooses no time. It can happen while you are at home, sitting on your couch, watching television, while driving, shopping or walking, at the office, etc. It can even happen while you are asleep.

Given such circumstances, methods of treatment may vary from person to person, depending on his conditions, symptoms, lifestyle, and frequency of attacks. Typically however, treatment involves psychotherapy, cognitive behavioral therapy (CBT) and/or medication. Other treatments that can be employed are meditation, breathing exercises, relaxation techniques and herbal treatment.

Anti-anxiety medications such as Ativan, Xanax and Klonopin provide quick relief from the symptoms panic attack. Benzodiazepines have immediate effects, usually within 30 minutes to an hour. Benzodiazepines, however, are highly addictive and have some serious withdrawal symptoms. Anti-depressant drugs (Paxil, Prozac, Zoloft, Lexapro, and Celexa) should be taken continuously before you can begin to notice the effects, usually up to 6 months to a year. You cannot take anti-depressant drugs just during an attack.

In addition, since you cannot anticipate when you will have such attack, only those who are diagnosed with panic disorder (or recurring panic attacks) can acquire these types of drug.

Panic attacks, as well as panic disorder, agoraphobia and other phobias and related conditions can be treated effectively by psychotherapy. Cognitive-behavioral therapy is proven as an effective way to reduce the symptoms of panic attacks or completely eliminate the condition. CBT focuses on changing the thinking pattern of the person from negative to positive thoughts as well as changing the way a person reacts or behaves when he encounters emergency or situations that can trigger an attack.

Another treatment similar to CTB that is worth mentioning is exposure therapy. This helps the person overcome his fear by letting him face those fearful situations in a controlled and safe manner. The result of this technique is that the person learns how to react positively on what he thinks are fearful situations. Moreover, through this experience, the patient learns that the situations he fears are not harmful and dangerous.

In many cases, medication alone or therapy alone is enough to completely treat the condition, but other cases require both treatment methods to effectively treat panic disorder.

Meditation, breathing exercises, and relaxation techniques have been found effective in reducing the chances of experiencing another attack. They help calm the mind and relax the muscles. Regularly practicing these exercises and techniques strengthen the body’s relaxation response.

Natural herbs such as bacopin, ginkgo biloba, passion flower, St. John Wort, hyperforin, 5HTP (5-hydroxytryptophan), chamomile, rhodiola, are equally effective since they have natural anti-stress properties. In some cases, using these herbs is sufficient enough to combat panic attacks. Many people also react positively using this kind of treatment.

Fresh leaves can be made as tea. Some are also available over-the-counter in oil, tincture, capsule, powder and tea. The best thing about these natural herbs is that they do not carry any side effects as compared to mainstream anti-anxiety and anti depressant prescription medications.

Rheumatoid Arthritis Overview

Rheumatoid Arthritis Overview
L. Hirt & eKnowItAll.com

Rheumatoid arthritis is an inflammatory disease that affects your joints. It can cause swelling, stiffness, pain and loss of function in the joints it affects. Unlike other types of arthritis, it does not usually affect just one joint, but the matching joint on the other side of your body as well. The most commonly affected joints are the wrists and fingers. There are several forms of the disease, ranging from a short period of pain lasting for only a year to severe pain that lasts many years or an entire lifetime. SymptomsSymptoms can vary from person to person, but there are several features of the disease that often occur:Tender, swollen and warm joints often in the wrist or fingers Pain affecting the same joints on both sides of your bodyInflammation in other joints such as the knees or hipsProlonged periods of pain and stiffness, after long periods of rest or after waking upOccasional fevers, fatigue, and an overall feeling of not being wellFactors Increasing the Risk of Rheumatoid ArthritisRheumatoid arthritis can be hereditary, and can result from having specific genes that control your immune system. Several genes play a role in whether a person develops the disease, and how severely they are afflicted. Genetics, however, is not the only factor.It is believed that certain events trigger the onset of rheumatoid arthritis in people already susceptible to it because of their genes. The most likely causes are bacterial or viral infections.Women are more likely to develop the disease than men, and their hormone levels may affect the onset of the disease. For example, pregnancy often lessens the severity of the disease, while flare-ups often occur after giving birth.The Basics of Rheumatoid ArthritisJoints, where two bones connect, are normally surrounded by a protective and supportive capsule. The capsule surrounds the joint and the cartilage between the bones. Healthy joints have a lining of a tissue called synovium and produce a fluid that both nourishes and lubricates the bones and cartilage. In people with rheumatoid arthritis, the immune system produces white blood cells that attack the synovium. This causes the inflammation consistent with arthritis, and makes the joint swollen and painful. Once the disease develops, the inflamed synovium actually attacks the joint and its bone and cartilage, working to destroy it. Eventually, the muscles around the joint become too weak to support it properly, causing often severe pain and joint damage. Common TreatmentsNo matter what treatment doctors and patients choose, the goal is always to stop pain and inflammation, prevent further damage to joints and allow the person to function normally.Dealing with the Disease:Splints can be used to support an affected joint, letting it rest. This will reduce swelling and pain. Other simple tools can make daily tasks easier for people with the disease. For example, patients may use special devices to help them get in and out of bed.A healthy blend of rest and exercise is also important. Doctors suggest getting more exercise while the disease is not severe, and getting more rest when attacks flare-up. Exercise improves flexibility, muscle strength, and joint mobility, while also contributing to the patients overall well-being. When resting, it is best to rest for short periods, rather than taking long naps.To reduce the stress involved in coping with the disease, patients can utilize relaxation techniques, regular exercise, and support groups. Eating a balanced diet also contributes to overall well-being.Medication and SurgeryMost people with rheumatoid arthritis take some form of medication. Types include those to relieve pain, to reduce inflammation and to slow the onset of the disease. Common drugs include Nonsteroidal Anti-inflammatory Drugs (NSAIDs) and aspirins. The most effective treatments often include a combination of more powerful medications.Surgery can be performed to reduce pain and improve joint function and daily life. Common surgeries include joint replacement, tendon reconstruction, and synovectomy, in which doctors remove the inflamed synovial tissue. This is done only as part of other reconstructive surgery.For all patients, regular doctor visits, and routine blood and other laboratory tests are important and should be made on a regular basis. About the Author
For more information, please visit eKnowItAll eKnowItAll.com is a free resource for Health and Fitness related information covering many interesting and unique topics. Stop by to learn more!

Manage the Pain of Osteoarthritis

Manage the Pain of Osteoarthritis
Kamau Austin

Manage the Pain of Osteoarthritis

The Mayo Clinic refers to osteoarthritis as a “wear and tear”
condition that effects people as they age. It is a degenerative
disease and is the most common form of arthritis. It is one of
the most common causes of disability among adults. More than 20
million people in the United States have the disease.
Researchers project that in the next 25 years over 20% of
Americans-beyond the age of 65 will be at risk for
osteoarthritis.

Today, more than half of the population age 65 or older would
show x-ray evidence of osteoarthritis in at least one joint.
Both men and women have the disease with more men getting the
disease before age 45, and more women getting the disease after
that point.

Osteoarthritis may affect any joint in the body and it is
characterized by a breakdown in the cartilage between the
joints. The most common joints affected are the hips, knees,
lower back, fingers and feet.

Osteoarthritis often develops slowly and quite often there are
no symptoms. A person affected with the disease may not know
that they have it until it is revealed during a routine x-ray.

People with osteoarthritis may have one or more of the following
symptoms.

– Pain in a joint during or after use; or after a period of
inactivity, such as after a night’s sleep. – Pain in a joint
during a change in weather. – Swelling or pain in a joint, after
use. – Bony lumps on the end or middle joints of the hands –
Loss of flexibility

Interestingly, the first year of onset of the disease may bring
acute pain, that then fades within a year or so of its
appearance. This is especially true of osteoarthritis of the
fingers.

The exact cause of osteoarthritis is not known but some
researchers believe that we are more susceptible to
osteoarthritis as we age. It may be caused by a combination of
factors, including being overweight,aging, a previous joint
injury, heredity and muscle weakness.

The pain of osteoarthritis can range from that of a minor
inconvenience for some sufferers, to chronic and debilitating
for others. In cases where pain is severe, joint replacement
surgery may be considered.

There is no cure for osteoarthritis, and treatment is geared
towards reducing pain and increasing joint. Treatment may
include medication, physical therapy, occupational therapy and
self-care.

Pharmaceutical medication is used to treat the pain and may
include, over the counter topical pain relievers that are rubbed
into the skin at the effective joint, NSAIDs and acetaminophen
taken internally to help with pain.

Prescription medications may include COX-2 inhibitors such as
Celebrex may be considered for relieving pain, But both Celebrex
and the recently removed from the market durg, Vioxx, are now
linked with some rather serious side effects including, high
blood pressure, and an increased risk of stroke and heart attack.

For some people, a side effect of living with chronic pain is
depression. Since disturbances in sleep may accompany
osteoarthritis, anti depressants may be prescribed because they
can reduce chronic pain a well as help to alleviate sleep
disturbances.

From time to time a doctor may suggest that an osteoarthritis
patient receive injections of corticosteroid, which when
injected into the joint space can offer some relief from pain
and inflammation.

Surgical procedures can provide pain relief and relieve
disability that may result from the deterioration of the joints.
These procedures may include joint replacement; repositioning
bones and fusing bones.

The surgical procedures and prescription medications may be
overkill in the case where the osteoarthritis sufferer has only
mild pain and inflammation. There is much that the mild or
occasional sufferer can do to alleviate their pain ontheir own.

Life-style changes can help the condition so dramatically that
it is sometimes the only treatment the occasional suffered will
need.

Some things that you can do to help with the pain and stiffness
are: – Exercise regularly – Control your weight – Eat a healthy
diet – Apply heat to alleviate pain – Choose appropriate
footwear to help support your back and hip joints. – Apply cold
for occasional flare-ups – Practice relaxation techniques

In all cases osteoarthritis sufferers can benefit from making
some changes in how they approach everyday activities. – Arm
yourself with information and a “can do” attitude: Work with
your health care professional to take control of your treatment
and actively manage your arthritis. – Make use of a brace or
cane if needed. A brace can greatly help to support a painful
knee. And walking with a cane can help support an ailing hip.

– Keep activity within your limits. Osteoarthritis can make you
prone to fatigue and muscle weakness. Take a short nap or rest
when you fell tired. – Avoid straining your finger joints. Use a
kitchen tool or hot water to help with opening jars and bottles.
Kitchen centers and hardware stores are beginning to carry a
supply of kitchen aids to help with simple tasks that may be
difficult for osteoarthritis sufferers.

– Take breaks. Periodically relax and stretch. – Maintain good
posture. Good posture more evenly distributes your body weight
making it easier to support.

Regardless of the approaches that people take to dealing with
their osteoarthritis almost everyone can benefit from the use of
natural supplements. Glucosamine. is a naturally occurring
substance that has been shown to be extremely effective in
treating osteoarthritis.

Phosoplex is a natural supplement takes glucosamine one step
better by combining it with Bio Cell Collagen II, a
concentration of many elements including glucosamine.

The makers of Phosoplex have a valid point when they tell us
“…If we consume only single elements involved in the complex
process of keeping our joints and other connective tissue
healthy we could only expect partial effectiveness.” Phosoplex
with its full spectrum of essential elements provides broader
nutritional support aiding the overall health of individuals
joints.

More information about Phosoplex can be found at
http://www.bodestore.com/phosoplex.html

About the author:
Kamau Austin is a health and fitness enthusiast and advocate. He
is also the publisher of … www.healthandfitnessvitality.com .
He writes on a regular basis on timeless health and fitness tips
at the Fit After Forty Blog. See more useful health and fitness
news and tips at…
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm