ALL ABOUT ANXIETY & PANIC ATTACKS

Anxiety: learn not to overstate the problems

The first thing to clarify about the anxiety is that it is a feeling, not a disease. We've all experienced anxiety disorders in times of danger, uncertainty, concern, or to events we feel we exceeded. Anxiety is a way to react, an adaptive mechanism that allows us to improve our performance in these difficult times. But this power that all people have expressed by some in exaggerated form: anything alter them, makes them anxious. His reaction is excessive and leads to a state of control that affects all facets of their existence. It appears that this over-reaction is influenced by biological factors, namely a change in chromosome 15 that predispose to disorders of anxiety. It is estimated that 15% of the population suffers an anxiety disorder over their lives. Sometimes depression is associated with anxiety. Women suffer more from anxiety than men and it is possible that in addition to cultural factors, certain hormonal changes have something to do with it.

What Are the Symptoms of anxiety?

There is no one form of manifestation of anxiety, the disorders can be very different from one person to another. The most common form, generalized anxiety disorder, is caused by the excitation of the nervous system and causes the following symptoms:

* Stiff neck, shoulders and back
* Feeling of lump in the stomach, including nausea
* Sweating, trembling hands
* Feeling of chest tightness, shortness of breath, rapid pulse
* Difficulty concentrating
* Irritability, sleep disturbances
* Decreased libido, erectile dysfunction
* Feeling of tiredness, fatigue
* And above all, many times, feeling of suffering, unhappiness

Anxiety itself does not cause heart damage or physical or mental impairment, but is common among people with anxiety disorders there is an increase in consumption of snuff, alcohol or other drugs, and abuse of these substances it can cause physical or otherwise. This increase in food intake, binge-famous, the more likely to smoke and the tendency to drink more coffee or alcohol will produce a momentary relief, however, is detrimental to the long and only increases their anxiety, further worsening the situation. Other people face anxiety differently: they prefer to avoid situations that produce and reject everything that can be altered. Also this is a good option, because eventually lose confidence in themselves and this only serves to increase their problems.

But there are other outward signs of anxiety such as panic attacks or panic attacks, social phobias, specific phobias, agoraphobia (fear to meet in the open, spacious or situations where help can be difficult to find) or obsessive-compulsive disorder. The latter is probably the most serious, although there are no varying degrees of severity and some psychiatrists do not include him among the anxiety disorders.

Relaxation exercises

Breathing:

* Choose a quiet, pleasant temperature, no noise and not be interrupted.
* Lie down comfortably on the carpet, with loose, comfortable clothing. Take off your shoes, watch, and all ornaments that may bother you.
* Make a series of slow, deep breaths, breathing in through your nose, well first inflating the abdomen after the thorax and finally pulling the upper chest up, so full of inspiration. Retain the air a few seconds and then eject it slowly through your mouth, her lips slightly pursed, in reverse order and pressing either the abdomen so that all the air out. Practice this exercise initially 6 times, if it finds that it feels good will do so more often.

Muscle Relaxation

* To relax muscles must first straining, contracting it for 10 seconds and then releasing, relaxing for 15 seconds. This pattern is used for all exercises.
* Start with hands, fists tightly closed (10 seconds) and then extend the fingers (15 seconds). Follow the biceps: tense them as if sacase ball, then extend the arm pushing down. Shoulders: first lean back and then forward. Neck tilting the head to the right, then left, then forward until the chin rests on his chest and then backwards. In the face there are many muscles, but keep your eyes open and mouth all you can, then close them as hard as you can. Back: shoulders on the floor, power up the trunk like arching your back. Abdomen: contráigalo inward as if to touch the back and then pull out everything I can, that you drive. Calves and feet, flex your feet until your fingers point toward the head and then bend in the opposite direction.

Finally back to the start of breathing exercises and then stay a few minutes lying / a, relaxed / a, breathing deeply and relaxing.

Lifestyle Change for less anxiety:

Anxiety is controllable and just disappear in 80-90% of patients with the disease, but this must be a concurrence of factors: rapid detection, self-control and willpower. It should be emphasized that anxiety does not stop the overnight and that is normal to have ups and downs of recovery. The first thing to do is prevent anxiety progresses. Once that appears tends to remain, and what is worse, it enters a vicious circle: as the symptoms are unpleasant, anxiety sufferer becomes more sensitive to any physical alteration, more apprehensive, which makes you more anxious and enhances the expression of anxiety is acute.

Although it is not easy, at this stage is essential to change the style of life:

* Practice exercise: a simple daily walk serves. Also recommend swimming, cycling, jogging ...
* Avoid coffee, beverages, stimulants, snuff ... If you have trouble doing so, reduce their consumption slowly but steadily, and will feel even better and this will help you be consistent.
* Learn how to handle difficult situations and irrational concerns. Think about things before them: count to ten and take deep breaths before acting. Do not avoid challenges, better afróntelos calmly.
* You may initially need the help of a psychiatrist or a psychologist is not ashamed to ask for help, your recovery will be faster and feel more secure / a.
* At some point you may need sedatives, but always by prescription and controlled manner.
* It is important to sleep well, feel rested the next day.

Anxiety associated with specific personality or experiences

The reaction to certain situations changes when anxiety is associated with the personality or the state in which a person is in a given moment of his life. It is not the same be anxious to be anxious. When a person is faced with stress or anxiety does not act like that when you feel calm. Similarly, having an anxious personality can affect the behavior in the different situations of everyday life. It has been shown that the traits that describe a person as anxious or be subject to a period of anxiety are two very different situations and also modulate the processes of care differently. This conclusion opens the door to possible treatments for certain anxiety disorders.

It is the first time that separates having an anxious personality with an episode of anxiety time. He had always assumed equivalent. The argument so far was that both types of anxiety are characterized by easy processing of negative information (fear, bad news ...). The first, known as trait anxiety, corresponds to a personality trait that indicates a propensity for persistent anxiety and restlessness. The state anxiety is an emotional reaction on time, in response to a stressful situation or context. Therefore, nature has a more immediate and less durable. Researchers at the Department of Experimental Psychology and Physiology at the University of Granada have studied the effects of both. The findings, published in "Psychological Science", show that in both cases, it reacts differently to how you would expect with a more serene and tranquil, but the reaction is different if the anxiety is associated with the trait or state .

Two subtypes, two affectations: Stereotypes about women's capabilities generate different levels of anxiety in students

To establish whether there were differences of reaction in both types of anxiety, the researchers worked with four groups: participants with high and low levels of anxiety-trait and two other groups who previously led a state of high anxiety or a positive affective state. The results showed different responses with respect to care. Participants with anxiety-trait highlighted by a deficit in the functioning of the cognitive control network, responsible for conflict resolution and the voluntary control of action. These functions are related to the prefrontal cortex (area associated with the function of thinking about the future, make plans and actions).

The state-anxiety participants achieved higher rates of early warning and guidance, involving networks of care most influenced by the processes of analysis of the stimulus. Besides providing the first evidence on the differences of these two types of anxiety by modulating the processes of care, the work also shows that this variation occurs in circumstances that do not require emotional information processing. Researchers believe that clarify this dissociation is very interesting to develop therapies that enable patients with anxiety disorders develop a greater ability to control their behavior. They are taught to strengthen mechanisms that focus on the demands of the situation and without any distraction.

Close relationship

The state and trait anxiety are closely related. A person with a level of low trait anxiety may show strong anxiety reactions to specific situations, such an examination, a person with a high level of it, as a rule, has also been high anxiety and not feel nervous just before an exam, but in many other situations. Many experts say the underlying trait anxiety in many anxiety disorders. There is a significant genetic load and believes it could be implicated in increased vulnerability to suffer from anxiety disorders and depression.

For some authors, the purest manifestation of a high level of trait anxiety is Generalized Anxiety Disorder. Most people with this problem say they have an anxious personality. Among the major symptoms of Generalized Anxiety Disorder include: difficulty concentrating or controlling worry (often excessive), sweating, palpitations, shortness of breath, gastrointestinal symptoms, fatigue, irritability, muscle tension, headaches, tremors, restlessness and sleep disturbances.

GIRLS, AND MATH ANXIETY

Several studies have found that the female attitude to mathematics is not the same as male. This is due to anxiety. Because the feeling of having to prove "something more" than their male counterparts, many mathematics teachers live in anguish. A study conducted by researchers at the University of Chicago (USA), published in the journal Proceedings of the National Academy of Sciences', notes that elementary school teachers feel anxious about the subject, often , spend their students stereotype girls, who then pay less than smaller.

At the beginning of the experiments, the achievements in mathematics were not associated with the anxiety of the teacher. However, at the end of the school year showed more nerve, more likely, than girls, but boys, believed in the following idea: the boys are good at math and girls are good at reading. And for the next math test, the researchers found that girls who accepted this stereotype yielded worse than girls who did not. This study agrees with work produced by researchers from the American University in Villanova, Wisconsin and California, which concludes that in countries with more gender equity is also more balance between the levels of mathematics. The researchers explain that stereotypes about the abilities of women generate different levels of self-confidence and anxiety in girls.

How to reduce anxiety by eating

1. Oatmeal for breakfast. The avenin, a component of oats, tones and balances the nerves. A traditional recipe of English breakfast is porridge: cooked oatmeal in water or milk to achieve desired texture (soup as thick as soup or rice with milk).
2. Eat every 4 hours. Anxiety is better able to deal bringing order to life, getting enough sleep, have leisure time, and eat on time and with time. Eating several times a day, not spend more than 4 hours between meals and other naturally detects the true sensation of hunger.
3. Eating with chopsticks helps make it more slowly, you feel less hungry and eat even less. Should eat slowly, chewing and savoring much more food. Thus the full stomach feeling of satiety to the brain, and this will give the order to stop eating on time.
4. More tryptophan. The amino acid tryptophan, a component of proteins, is transformed into serotonin, a neurotransmitter in the brain associated with good mood and appetite control. Low levels of serotonin are associated with greater anxiety for sweets. Tryptophan-rich foods are meats, fish, eggs, milk, soy, nuts, banana, pineapple and avocado.
5. Vitamin B6 and magnesium. The B6 is involved in the synthesis of serotonin from tryptophan, and the formation of neurons, nervous system cells. Deficiency causes anxiety. Magnesium, for its relaxing qualities, is a good complement to calm the nerves. Abundant in wheat germ, brewer's yeast, walnuts, dried figs, whole grains, beans, chard and spinach.
6. Relaxing lettuce juice. Of the decoction of leaves of lettuce and water take a couple of glasses a day, the last before retiring. Lettuce contains lactulina, a substance that gives the property relaxing. Take the lettuce in this salad also provides a relaxing effect.
7. Beverages anxiolytic. Drinking coffee or tea is counterproductive to relieve anxiety. There are plants that provide the body with the feeling of relaxation sought for its anxiolytic effect. It is effective to combine passionflower and poppy, or lemon balm and hops.

They are the milligrams of sodium that can have 100 grams of peanuts or corn snacks salty kind. WHO recommends that children consume no more than 4 grams of salt per day (equivalent to 1.4 grams = 1400 milligrams of sodium). With a serving of peanuts (50 grams), the child has swallowed almost half of the sodium we need. Children tend to eat snacks easily exceed the recommended amount of sodium, the negative health effects that entails.

A debate: Smoked Fish: Smoking is an ancient preservation method was applied to that end meats, cheeses and fish. Now it employs more by the change in taste and aroma that gives food for purely preservative qualities. The smoking of today, more healthy. Salmon still monopolizing the representation of smoked fish, although the market offers smoked other species as cod, tuna, trout and sardines.

The technological process of smoking has changed greatly in recent years. In the past, with traditional smoking only controlled the amount of wood burned and the time the fish remained in contact with the smoke. Currently, smoking industrial controls the direction of smoke, temperature and humidity of the product to be treated. The thermal control is essential to avoid the burden on the food of carcinogenic compounds such as benzopyrene, inevitably produced by the combustion of wood at 400 º C. The smoking is achieved by applying more technical about food prepared with smoke. The advantage of this new technology is that these preparations maintain the aroma of burning wood, while they have been artificially removed harmful compounds. For this reason, eating smoked fish is healthier now than before. Also, since there is generally a food everyday consumer, not to worry over the bill for it may contain carcinogenic compounds.

Nutrients and health

The smoking affects the nutritional value of fish, which contributes more than the losses it may cause. The natural nutrients in fish remain largely unchanged. The exception occurs in proteins, and affects both its content but rather to the digestibility and the final product consistency. Fish's own enzymes break down the meat proteins, it softens, thereby achieving a typical soft texture of smoked fish. The other change is rather more substantial nutritional and sodium content affects. When used as a preservative salt, smoked fish contains between 15 and 25 times more sodium than the same fresh fish. Nutrition is the only issue to be considered by those who have to control sodium diet, hypertensive patients with coronary disorders or fluid retention, mainly.

Nutrition Clinic: Whenever I add wine or other alcoholic beverage to a dish I still doubt know what happens with alcohol. Is it true that alcohol disappears when boiling? Is it advisable to serve these dishes to children or alcoholics? Ethanol or ethyl alcohol is a colorless, flammable liquid with a boiling point of 78 º C. Therefore, to completely remove any beverage alcohol (liquors or wines are more frequently used in cooking) added to a stew, it must be cooked at temperatures above the boiling point of ethanol. Normally, casseroles boil at 100 º C, the temperature of boiling water. At this temperature is guaranteed the evaporation of ethanol, but we must be careful to keep it long enough to ensure their complete elimination. To ensure that the dish has lost all the alcohol may flame setting fire directly to the stew. If you are still out there called alcohol at the time that called out, all the ethanol will have evaporated. Keep in mind, however, that if the dish has plenty of juice of the alcohol is diluted, so will not flame. That does not preclude the diluted alcohol to evaporate if the stew is boiling.

Professional slimming center I have proposed replacing breakfast with a multivitamin shake, supposedly, all substances that I need for that meal. I propose myself for dinner, while for the food I can continue with the diet. During the day I recommend some supplements. Is this information correct? Any nutritional diagnosis must be made by a doctor or a dietitian-nutritionist. The training of both professionals is ensuring that treatment is medically and nutritionally based.

Exam time: With tension, but without anxiety

Performance who faces a trial without fear is much greater. The fear of examinations is not irrational, but the size of this fear can be. The challenge of facing a test in a situation where someone is playing a greater or lesser extent in their future requires maximum concentration. Therefore, some degree of tension is good because it serves to keep active the intellectual faculties, physical and emotional, as well as improve performance. The problem occurs when the stress becomes anxiety and the person defeated by an awareness that something momentous will happen and not sure of being well prepared. Thoughts that are happening are gaining strength, as the possibility that justice is done, the fear of reprimand or ridicule and the fear of not achieving the goals proposed in the schedule. This awareness goes to the forefront in our minds and moved even with domain knowledge should be tested. The test becomes a threatening moment, lived before, during and after as something insurmountable and dangerous, and which is given an exaggerated importance.

How does it manifest?

Whether you suffer from anxiety in advance, ie at the time of the previous study or during the test, an anxiety episode or situation is identified:
* The physical state: they suffer sleep disturbances, loss of appetite, digestive disorders, nausea, tightness in chest, feeling that no air reaches the lungs and muscles that are paralyzed, tachycardia, cramps and cold sweats.
* In the conduct: there are difficulties in maintaining concentration. The person defeated by inaction (can spend hours watching TV, roaming the house, sleeping, making visits to the fridge ...), and wasted hours in front of barely read books. Both are signs of avoidance behaviors that can lead to end the student does not submit to examination, or if he does he feels passive.
* In mental performance: we run the real risk of difficulties in understanding questions, feel blocks of memory and inability to recall knowledge available. In minutes you happen all kind of negative thinking: "not going to give me time," "I can not estudiármelo all", "I have less capacity than others," "I will stay safe," "I'm no good for this," "How well those who do not live to study," this race not just me, "" I look ridiculous "... ideas which are enhanced in the mind of the person concerned.

Why does it occur?

The study and relaxation techniques can help overcome these tests. In people who have anxiety there is a willingness to express fear responses in situations that are or feel evaluated. However, it may happen that a student has not previously experienced this feeling and at one point looks overwhelmed by the circumstances.

In most cases, the origin of that anxiety is due to:

* Previous experience negative blocking or not being able to remember things that were considered learned.
* Negative thoughts or other person's concerns outside the study (this occurs when the test well prepared).
* Ruminations on the negative consequences that can have a test done wrong is very strong.
* Comparisons with other colleagues or classmates.
* The poor organization of time, have not developed well on the test or may not have well distributed setup times, with the result that important issues are left to the last minute.

What can be done to prevent or reduce anxiety?

* Preparation expertise. It is important to know in practice, trained and customized a series of study skills. Comprehensive reading, underlining, abstracts and patterns, memorization and self-assessment Procedure for the types of studies and the type of personality of each student requires the proper organization of time and work you want done. There are good manuals on these techniques, but must suit the personality and the situation facing everyone. It is important to avoid meeting before the test with people who make us doubt our own preparation.

When you begin the test is essential to a slow read the questions and instructions provided. And to answer should begin with less complex issues to get the feeling that 'can' with it. We must not fall into the trap of rushing if there are colleagues who finish before the test.

* Mental preparation. It should identify what are the thoughts that produce anxiety, stop them and replace them with positive ones. Most of these thoughts are not objective and difficult to study, do not help to feel good and remaining energy to properly perform the examination. They are easy to identify: they are always negative and convey insecurity. It is useful to realize them: write or speak them aloud and ordered to stop. At that time must be changed by others of a reassuring: "I've done everything I could, now it leaves a question I know," this is just a test, "in a few days everything will be over" "I also sometimes have with it," "although I can overcome it later suspended," "I'll let my neurons work."

* Relaxation techniques. When the thoughts have changed, have to learn relaxation techniques that reduce anxiety before and during exams. They all have two body supports basic abdominal breathing and muscle relaxation. Training in abdominal breathing provides more oxygen supply and facilitates the processes of the nervous system. The relaxation of muscles, as each of the known techniques, provides information to the brain that the body is in a situation of calm and serenity. Both elements combined, breathing and muscle relaxation, are themselves activators of mental relaxation. When you experience this balance in calm conditions are more favorable to tackle the preparation and review the situation itself. Relativized out of fear and paralysis that causes fear. Relaxation techniques can be applied both during the study and the review itself. In any case, it is clear, once again, that what brings tranquility to a student is well prepared to take the exam.


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