Managing Panic Attacks

The success of anxiety disorder treatments depends not just on medication and lifestyle changes, but also on how you can consistently manage the symptoms to live a much better life overall. There will be days and triggering factors that can cause a panic attack even while you’re still undergoing treatment, so what do you do when that happens?

Develop Strategies
You should already have a strategy to follow in case you have a panic attack. Discuss this with your psychiatrist and trusted family members and friends, to help you look out for signs of an attack. Identify thoughts, actions, and situations that trigger an attack. Once you know the symptoms that you usually exhibit, it will be easier to remember the panic attack strategies that you came up with.

Stop and Relax
When you feel as if you’re about to lose control of your emotions, stop what you are doing and remember the panic strategy you came up with. Find a comfortable place to sit if you can and stay away from distractions until you are calm. If a person or an object has triggered the attack, distance yourself from them if it will help. You will not be able to organize your thoughts if you are distracted.

Diaphragmatic Breathing
While taking deep breaths might help calm you down during a panic attack, this type of breathing is much more relaxing because this will allow your belly to expand instead of just your chest. Inhalation and exhalation will take a lot longer, too. The act will not completely stop an attack, but it will help you calm down a bit. Take your time until you feel you have much more control, then start relaxing your muscles.

Relax Your Muscles
In a panic attack, you breathe faster, feel dizzy, and your heart will race. If you can get your breathing to relax using the technique above, it will also be easier to release the tension in your muscles. This way, you will be aware of how rigid your muscles have become because you feel as if you’re about to suffocate. Slowly release the pressure in different muscle groups in your body by slowly flexing them starting with your toes up to your head.

Think Happy Thoughts
Once you have taken control of the physical symptoms of the attack, it’s time to slowly take control of your thoughts. Push out the negative images in your mind and think of something good instead. By focusing on the negative, you’ll be losing more control of your emotions. Keep reminding yourself that you are in control and that you’re strong. If you need to leave the room to get fresh air or take a break, don’t hesitate to do so if it’s going to help you calm down.

Keep Busy
You might also want to try distracting yourself with activities that will help you relax, such as exercising, listening to music, watching a movie, reading a book or talking to people who care for and love you.

The Importance of Learning New Skills

Why should we invest our time in learning something new every once in a while? Well, this is because it is part of our humanity. Whether we like it or not, our brains are designed to absorb information every single day. This begs another question as to what we actually feed our brain. There’s a saying that goes garbage in garbage out and this is very true.

The information we build upon depends on the information we feed our brain. This is very evident in children. Feeding your children with positive information like bright colors, cartoons, and etcetera can definitely contribute to a healthy childhood. Get the picture? Well, here’s the thing, nursery rhymes are designed to be sung in a positive tone to effect children with positivity.

Studies show that it isn’t healthy to have a child be exposed to negative or inappropriate material at a young age. This is why you shouldn’t shout at children as the volume of your voice goes way beyond the comfortable level of volume they are used to hear which causes stress. Let’s say that instead of watching commercials, we watch documentaries. Watching commercials still feed our mind! Commercials are designed to feed you information about the company they are advertising.

Commercials provide you with the sufficient information to spike your interest towards the company. Documentaries on the other hand are obviously dedicated to different topics spending a huge amount of time and effort on research and compiling their findings. Whichever of the two you choose to watch, you are learning something new either way. When it comes to our skills, they are developed through hobbies.

Collecting healthy hobbies around definitely builds a better person. After all, we are defined by our routine. We don’t call an engineer who likes to paint an engineer, we call him a student. Hobbies and routines are important but if they are so important, why should we learn a new skill every once and then? This is because learning a different skill sharpens our brain and our ability to learn.

Learning itself is a skill! Some people learn more than others and that is because they have better learning skills than others. Some of them are just naturally skilled learners while others are a product of immense practice. We should definitely sharpen our learning skills. Even if it is about learning origami, this helps us not only expand our mind but also sharpen our rusted learning skills.

Besides, learning something new is fun isn’t it? It doesn’t matter if it is a sport, a musical instrument, or whatever, learning is important. Spend your time learning instead of admiring. Admiration is good but sometimes it sucks away the urge to actually move. By the way, did you know that too much dreaming is bad for you? We’re talking about day dreaming.

When you are daydreaming, your body secretes dopamine which is a chemical that gives you the feeling of accomplishment. What happens when you do this on a regular basis? The more you feel the feeling of accomplishment, the less hungry you are to actually accomplish things. Why settle for just a dream if you could work your way through to the real thing? Why dream of becoming an amazing guitar player when you can actually become one?

The Steps of Learning a New Skill

Learning a new skill may seem like a challenge for some but honestly, it shouldn’t be. Back when we were kids, there were always kids who were faster and stronger than others but then again, those were the only measurements of skill back then? Now we have a lot of different types of skills we can learn. Learning is something we do every day whether we like it or not.

As human beings, we are naturally information feeders. We absorb information every now and then. Whether it be from watching a movie, reading a book, or maybe just reading a menu. Our whole lives are spent around learning! Now, why shouldn’t we learn something new? One answer is that it is hard to learn a new skill. Yes, it is hard, but it is not impossible.

Learning comes after these three stages:

1. You know nothing
Let’s say you’ve never touched a guitar in your life then you suddenly came across this song that made you think to yourself, I want to play guitar so bad! Where do you start? Naturally, you start by learning the basics. When you know nothing, it is easy to become hungry for knowledge and this is something that you should always do. Do not be overwhelmed by the multitude of information. Just take it one step at a time.

2. You think you know everything
Maybe this doesn’t apply to all of us, but for some of us, we reach a point where we think to ourselves, I’m good. This is one of the most destructive stages in the learning process. This blocks out all potential information to get inside your head and instead of actually being able to learn something, you might just say “I already know enough.” Well, newsflash! Nobody knows enough. There is still so much to learn! Do not settle for what you know if you are truly passionate about something. Comfortability kills passion and once you’ve become comfortable, you will never grow.

3. You realize you know nothing
At last, let’s say you reach that humbling moment when you realize that there is always somebody better than you. What do you do now? You hit the books! Once you realized that you know nothing, this will bring you back to the start when you were hungry for knowledge and would go to great extents just to learn a little bit more! Refuel your passion and go back to becoming a student. There is no such thing as a master, there are only better students. Who knows, someday you might even be able to surpass those you looked up to.

Learning a new skill doesn’t have to be that hard.