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Anxiety: Panicking about Panic: A powerful, self-help guide for those suffering from an Anxiety or Panic Disorder (Panic Attacks, Panic Attack Book)

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Using dietary supplements wisely. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/supplements/wiseuse.htm. Accessed March 19, 2018. Lavender is a common traditional remedy known for bringing about a sense of calm relaxation. Many studies report that lavender can help relieve anxiety. A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded and giving them something to focus on.

When a person becomes overwhelmed with distressing thoughts, feelings, or memories, concentrating on something physical in the environment can help them feel grounded. As well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms. When you're feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol. This is part of what’s called the limbic system. The limbic system is designed to do all the things in your body that you don’t think about, like breathing and digesting food. If your frontal lobe is your ‘thinking’ brain, your amygdala is your ‘instinctive’ brain. This part of your brain continually takes in and processes information from your senses, so even when you aren’t thinking about it it’s scanning for threats and interpreting what you see, hear, feel, touch, taste and smell. However, these drugs can be highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.Feeling anxious. You may get more sensitive to light. You might also experience disturbances in your vision, like ‘tunnel vision’. Try talking therapy: If anxiety or panic is regularly impacting a person’s life, a mental health professional can offer support, reassurance, and advice. Therapy can help people discover the causes of their anxiety and develop effective coping methods. These twitches or “ hypnic jerks” are pretty common, often mild, and even unnoticeable. However, sometimes these spasms may be strong enough to startle you or jolt you awake.

The controlled breathing technique involves focusing on and slowing down your breathing. It’s particularly helpful if you feel dizzy or light-headed when you get anxious. That said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you.I am a Health Psychologist, Chartered Psychologist, Cognitive Behavioural Therapist and EMDR Therapist. I am accredited by the Health & Care Professional Council (HCPC), British Psychological Society (BPS) and the British Association of Behavioural and Cognitive Psychotherapy (BABCP). I am also a mindfulness practitioner, with certificates from Bangor University & Breathworks. Meditation may work well for one person, while exercise may be better for another. Try different strategies and see what works best.

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