![]() Tension Control. When you panic, you tense your muscles, making them feel hard and uncomfortable.This will help restore normal breathing, slow your pulse and remedy your dizziness and shakiness. Take a few deep breaths and hold each one to the count of three, then exhale slowly to the count of three. This causes your heart to race and makes you feel weak and tremble. Controlled Breathing. When you panic, you over-breathe or hyperventilate, which makes you dizzy.Two important relaxation techniques to use are: They also help you to overcome your phobia by allowing you to remain in the situation long enough to realize that you are not in any danger. Learn and practice relaxation techniques. These allow you to feel more comfortable and show that you can control the physical symptoms which result from your phobia.Doing these things can give you some control over your fears. Try to figure out why you have the fears, what you think they mean, what they might symbolize and what you can do to deal with them. List your irrational fears. Writing them down helps you to identify them.They may also be used with or after professional treatment. The following tips are ways to deal with phobias that do not disrupt your daily life. Certain beta-blockers can be useful for persons who suffer from stage fright. ![]() Medications are especially helpful for persons with agoraphobia with panic disorder. In so doing, they help a person confront the feared situation when they might have been too afraid to do so otherwise. These medicines block or reduce the panic symptoms that come with phobic situations. Types include certain anti-depressants, anti-anxiety medicines, tranquilizers and ones known as beta-blockers. Group therapy and/or self-help support group therapy. Groups such as Agoraphobics in Motion (A.I.M.) can be very helpful. It stimulates the brain's information processing system to help clients identify, neutralize, adapt to or resolve upsetting memories of a traumatic event. Sessions doing this are repeated until the person can handle the phobic situation alone.Įye Movement Desensitization and Reprocessing (EMDR). This treatment method integrates elements of many effective psychotherapies in combination with eye movements or other forms of rhythmical stimulation. The person stays in that situation until his or her anxiety is markedly less than its previous level. Finally, the person is gradually exposed to the situation or feared object.ĭirect exposure. This is known as "Flooding." The person is exposed to the feared object or situation all at once (in the presence of a therapist). Next, the person looks at pictures of the feared object or ones that depict the feared situation. Second, the person imagines the source of the phobia. First the person learns relaxation methods to deal with the physical responses to his or her phobia. Gradual exposure. This is called "Systematic Desensitization." A therapist works with the person in gradual steps. This type of therapy exposes the person to the feared situation or object in one of two ways: In severe cases, persons with agoraphobia don't leave their home at all. The fear of having another panic attack can result in avoiding going out in public. He or she fears that something about the location caused the panic attack. It most often comes after having panic attacks because the sufferer avoids the places where panic attacks occurred. Navy Medicine Operational Training Commandįears being totally unable to take care of himself or herself if help was not aroundĪgoraphobia can occur with or without panic disorder. ![]()
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