Panic attacks can occur suddenly and sometimes exhaust us emotionally. They are non-discriminatory, can affect us all at some point in our lives, and can be caused by anxiety, panic disorder, or depression. During a panic attack, both physical and emotional symptoms may occur. Physical symptoms may include sweating, rapid breathing, nausea, and palpitations. Emotional symptoms include feelings of fear and intense, recurring anxiety.
In this article, we look at ways we can deal with panic attacks and reduce the risk of recurrence. We also look at how we can help someone who is having a panic attack.
People who have experienced panic attacks in the past need to remember in the event of a recurrence that they pass and do not cause physical harm. We need to recognize in general that this is a short period of accumulated stress and that it will end. If you are having a panic attack for the first time, it is a good idea to see your doctor as soon as possible. Some panic symptoms may indicate other conditions, such as heart attacks or strokes.
Deep breaths
Deep breaths can sometimes help to “control” panic. Rapid breathing can increase stress and tension. We need to breathe steadily, counting slowly, up to four, during inhalation, and during exhalation. The feeling of “tightness” in the chest can make us take short breaths during a crisis. In this case, it is helpful to take deep breaths from the abdomen, filling our lungs with oxygen, slowly and steadily.
Medication
Depending on the severity of the panic attacks, your doctor may prescribe treatment containing benzodiazepines or beta-blockers. Propranolol slows the rapid heart rate and lowers blood pressure. The commonly prescribed benzodiazepines for panic attacks are Valium and Xanax. But this class of drugs can be very addictive. The body can quickly develop tolerance and may soon need a higher dose to achieve the same result. Be sure to consult a psychiatrist before taking medication. You can also look at supplements. Such as CBD etc. You can learn more on this blog.
Muscle relaxation techniques
Another symptom of a panic attack is muscle tension. Practicing muscle relaxation techniques can help reduce the attack. If the mind feels that the body is relaxing, other symptoms, such as rapid breathing, may also be reduced. Progressive muscle relaxation is a popular technique for dealing with anxiety and panic attacks.
How to help someone who is having a panic attack?
Here are some tips on how to help someone who has a panic attack:
Stay cool.
Make sure they have enough space around them
Suggest moving to a quiet place
Remind them that the panic attack will pass
Help them control their breathing
Avoid asking too many questions and do not endorse negative statements
Do not say “calm down” or “stop panicking”
Stay with them. If they insist that they want to be alone, make sure they are visible to you.
It is important to seek help, try different strategies, and be realistic about the results. It is unlikely that panic attacks will disappear overnight, but their impact may be reduced over time.
Do you ever feel as though you have lost control over your life? You’re not alone. Losing control of aspects of your life is something that happens to many people. Often, when you lose control of one area of your life, it can have a knock-on effect on the rest of your life. For instance, money problems may have a knock-on effect on your relationship which may affect your career. Often, the areas of our lives are all linked in a complex way.
So, how do you regain control? There are many different steps that you can take to bring your life back under control. You need to look at each area of your life and find ways to improve your position. It’ll only work if you work at each of the pieces.
Here are some suggestions for changes that you can make in your life to give yourself more control.
1. Make a To-Do List
If you start each day by sitting down and writing a to-do list, you’ll be more focused and you’ll get more done. Create a to-do list that prioritizes your most important tasks. By getting these out of the way first, you’ll feel less stressed and better able to tackle the rest of the to-do list.
If all of the tasks on your to-do list are of equal importance, start with a job that you would otherwise put off doing. By getting your least favorite task out of the way, you can get on with enjoying the rest of the tasks later.
If you have too many tasks, make sure you spread them over more than one day. Be realistic about how much you can do and don’t overwhelm yourself by loading yourself up with too many tasks.
2. Make Small Changes
When we want to make changes in our lives it can be very easy to look at the bigger picture and wonder why nothing is changing when we’re putting in so much effort. Instead, focus your attention on making smaller changes. By setting small and accomplishable goals you’ll be less likely to get overwhelmed when looking at what you’re facing. Start small and build up. All of these smaller changes will make up the whole.
3. Look For Inspiration in the People You Admire
Everyone has someone that they admire. There will be qualities in people that you admire. Think about the people that you admire and try and find out how they got to where they are now. While you may not have the same opportunities to be able to emulate their lives, you will be able to learn from the way that they live.
4. Get Your Paperwork in Order
Important paperwork can be a source of great stress, particularly if you can’t find what you need. Get your paperwork in order by sorting out a thorough filing system. Make sure that important documents and paperwork are sorted by type and then by date.
If you have any paperwork or documents that you no longer need, you should shred these.
5. Sort Out Practical Matters
There are a considerable amount of practical matters that we all tend to put off in our lives. For instance, it is easy to put off sorting out things like home or life insurance, but these are important things that could cause stress.
Having insurance in place for your home and your life will mean that if anything goes wrong, you’ll be covered.
Having a cluttered and messy home can be a source of considerable stress. By tidying your home and reducing the amount of clutter that you have, you’ll free yourself up a lot of space and reduce the stress that you feel when you are at home.
When tidying your home, make sure that you get rid of any items that you no longer want or have any need for. You can either sell these items online or donate them to charity.
7. Create a Meal Plan
Are mealtimes getting you down? When you’re feeling overwhelmed by life, one of the areas that might suffer is your diet. You may find that you are eating unhealthy or lackluster meals that are neither good for you or enjoyable. Often, when you are unable to plan your meals properly, it can be easy to get stuck in a rut.
By creating a meal plan you can give yourself nice meals to look forward to. Plan a week or more at a time and create a shopping list as you create the meal plan.
This will not only give you great meals that are healthy to enjoy, but it will also save you the stress of having to plan a meal on the day.
8. Batch Cook Your Meals
Another great way of reducing the stress around preparing meals is to batch cook as much as you possibly can.
Batch cooking means making extra portions of a meal that you are cooking and saving the rest for a later date. These can either be refrigerated or frozen depending on when you plan to eat them.
Many people who batch cook will cook several different meals at once so that they have a selection of pre-made meals in their freezer. This will not only save you time when it comes to preparing your meals each day, but it will also mean that you get a healthy good-quality meal.
9. Buy Only What You Need
When you head to the supermarket do you find that you end up filling up your shopping cart with all of the offers that catch your eyes? Supermarkets love to give us eyecatching offers because they know that we’ll fall for them. But instead of going to the supermarket without a plan and just buying what you see, have a strict shopping list. This might mean that you won’t be buying anything that is on special offer, but, because you are not impulse buying, you are likely to spend much less.
10. Eat Fresh Fruit and Veg
There is no denying the fact that fresh fruit and vegetables are good for you and that you should be eating more of them in your diet. Fresh fruit and vegetables will give you natural energy which in turn will help you to get on with the tasks that need to be done.
11. Take Supplements
Vitamins and minerals are essential to keep you healthy. They serve a wide range of purposes and you should try and get a good selection in your diet.
While, if you eat a fully balanced diet, you should get all of your vital vitamins and minerals, the chances are that you’ll be missing some of them somewhere along the way. One of the best ways to avoid missing out on getting vitamins in your diet is to take supplements.
Find a good multivitamin that gives you everything that you need and take one every day.
12. Exercise Often
One of the best stress-busting activities is exercise. Exercising daily will reduce your stress and make you feel better about yourself. This is because exercising produces endorphins which is a hormone that makes you feel good.
If you are someone that doesn’t already exercise, then you should start off gently. Pick an activity that you know that you will be able to do easily. There is no point starting off with an activity that requires you to push yourself too hard from the start or you will end up getting disheartened if you don’t achieve what you set out to do.
Start to build-up the frequency and the amount that you exercise. You may also want to increase the intensity of the activity that you are doing. For example, instead of walking, you may wish to start gentle jogging after a period of time.
13. Take a Career Test
Is your current job or career right for you? If you are in the career doldrums and you’re looking for something new to do, then you should take a career test to find out what you are best suited to.
You may be surprised to learn that you would be suited to a career that you have never even thought of before.
14. Take Up a New Hobby
If you want to feel good about life again, find a new passion. Taking up a new hobby will give you something to get inspired over. Find something that you can get enthusiastic about and that you have always wanted to do.
15. Talk About Your Feelings
Finally, if you’re feeling stressed or down about your life, talk about it with friends and family. By talking things through, you may come to some new understandings about your current position and you may get some invaluable advice.
Teeth are expensive. If you don’t have insurance, going to the dentist for a repair or checkup can set you back a long way. Your oral health is important and plays a massive part in the overall health of your body. You use your teeth for everything, from eating to communicating, so you don’t want to lose your smile because you couldn’t afford dental care.
Money shouldn’t be a barrier to a healthy mouth. Including cosmetic dentistry. Especially if you live in larger metropolitan areas including, cosmetic dentistry in the Tampa Bay area. So, if you need dental care but are worried about blowing your budget, here are few ways to cut the costs and maintain your winning smile.
A dental discount plan is a brilliant option for anyone who expects to visit the dentist regularly. It works much like a club membership. All you need to do is pay an annual fee, and all your dental work will be discounted.
Ask for a discount
If you don’t ask, you don’t get it. Your dentist may be willing to give you a discount if you offer to pay in cash. This will save them from the hassles of billing and credit card fees, so they may be willing to cut a deal. Particularly if you explain your financial situation and offer to pay the discounted rate in full at the time of the treatment.
Set up a payment plan
When you undergo expensive dental work, you usually have two payment options. You can either pay the full amount upfront, or you can opt for a payment plan in which you make repayments gradually over time. The latter method often comes at a slightly higher overall cost, but spacing out your repayments allows you to bear the cost more easily. That way, you can pay off a little bit at a time whenever your monthly paycheck comes through.
Find a job with dental insurance
If your employer’s medical insurance doesn’t cover dental, perhaps it’s time to look for a new job. If convenient, you may be able to find a similar position in a new company that cares for the teeth of its employers. Find out what the dental plan will cover before accepting a job offer. You can find dental insurance that covers implants, crowns, and other cosmetic work if that is what you need.
Go to a dental school
Aspiring dentists need willing subjects to train on. If you book your treatment with a dental school, you will usually receive heavily discounted prices in return for helping students to hone their craft. Don’t panic; the dental work is always carried out under the supervision of qualified instructors.
These methods have all helped people save money on their dentist bills. But of course, the best way to avoid spending a great deal on your teeth is to care for them in the first place. The better you look after your mouth, the fewer problems you will experience, and the less likely you’ll be to end up in the dentist’s chair. Brush your teeth thoroughly twice a day, floss regularly, and cut down on the sugary snacks.
Please note, this post is sponsored by Diamond Bloggers. All opinions expressed are my own. Thank you.
In this image-focused world, plastic surgery can seem at odds with ideas of natural beauty and body positivity. However, plastic surgery doesn’t always refer to augmentations. In fact, reconstructive plastic surgery can often be used to help people suffering from genetic disorders or life-altering trauma to improve their quality of life. Surgical reconstruction can help patients live a more normal life at home. As plastic surgery can do wonders for patients for surgeries involved with repairing problems with facial reconstruction, removing excessive scar tissue, as well as for patients in need of on cleft palates revision.
More serious conditions can arise that may require plastic surgery, too. Such as trauma from car accidents or injuries can leave patients with many physical issues that cause lifelong problems. Plastic surgery can not only restore appearances but can restore normal bodily function. Some severe injuries may need multiple procedures to meet both of these goals. That’s not also to say that traditional plastic surgery cannot be life-altering to patients as well. Especially when it comes to recovering from weight loss and helping patients gain a better sense of self. As can traditional plastic surgery to patients in need. Here are three positive examples to keep in mind when considering possible plastic surgery options at home.
Boost self-esteem and self-image
The world can be quick to judge even the best of dispositions by perceptions of a lesser outward appearance. Which is why altering one’s appearance, even in small forms, from false eyelashes to makeup, piercings, and fake nails. If someone’s self-image and self-esteem are boosted and their confidence improved, then it is a worthy undertaking. Helping patients have a new lease on life.
To turn back the hands of time
There comes a time when many people feel that their outward appearance does not accurately reflect the person they are within. Plastic surgery procedures can help individuals to create a more youthful appearance. While this does not stop the aging process, it can definitely help boost morale and bring more a more cohesiveness self of sense. somewhere between the inward vitality of personality and health and the overall outward appearance. Helping bridge the gap between how patients feel and what the world sees.
To make themselves happy
For many people, this is a big motivator. While plastic surgery cannot fix what is likely a bigger problem, such as self-esteem and mental health issues, surgical methods can help people feel better. And sometimes the perception of betterment can give people a greater sense of joy, happiness, and purpose in life. Some people just feel that they would be more comfortable in their own skin and sexier if they just did a nip and tuck here or there. Self-improvement plastic surgery can allow people to function in life the way they wanted to, and this can be OK too. Which in the end, is all that truly matters if this is the reason behind your plastic surgery choice.
Plastic surgery can be a wonderful way to make adjustments that can increase your happiness and target the areas that you choose. If you are considering plastic surgery, whether rhinoplasty, a facelift, eyelid surgery, or something else, after deciding that it is the right course of action for you, then do your research on finding a reputable plastic surgeon, such as Farrior Facial Plastic Surgery. Surgeons can help guide patients along each step of the journey to your new look!
Friends, these are just a few reasons to consider booking an appointment for a plastic surgeon in your area to help you live your best life at home this season. If you have any thoughts on this topic or tips for those looking to plastic surgery this season, please be sure to leave your thoughts below.
We’re not ever going to be fully aware of absolutely everything going on around us in this life. For a lot of us, that’s okay – many people don’t need to know everything and do not need to feel a sense of understanding in all aspects. For a large selection of others, however, not knowing bugs them. Their mind is continually filled with questions which lead to overthinking. Regardless of the topic, their mind will go into overdrive and not rest until they feel like they are aware of everything that is going on. This is a tiring and endless pursuit – this kind of behavior will never satisfy a human being.
Clarity and mindfulness are needed in life in order to feel a sense of happiness and comfort. In order to get on with life and reach our full potential, we all need to live life with a clearer head. It’s not easy to do if you’re quite the worrier and overthinker, but it’s absolutely a possible headspace to obtain. Here are just a few ways you can train your mind to let things go and continue on with a clearer, healthier mindset:
Learn To Not Worry About What You Cannot Control
Something that a lot of us do is worry about pretty much every aspect of life. At the end of the day, life will continue to go on, but that’s not something we think about when we’re in the thick of an issue. Sure, if you can reconcile and issue or get to the bottom of something, then it’s wise to do so. If you’re worried about something that has little to do with you, however, you need to let it go and move away from it. We’ve all been there in the past, and it’s horrible to think about, but the chances are that it is none of your business, so it’s wise to just distance yourself and focus on the things in life you can help.
Learn New Things Every Day
When you know more about a certain subject or about life in general, you become a lot more at ease with things. The uncertainty that we face is not a nice place to be in at times, so becoming more educated can definitely help us all out. It doesn’t matter when you’re looking for the strawman meaning in regards to personal finance, domestic issues, or, well, anything really – if you know more, then you’ll be in a much better place mentally.
Exercise
In a world where screen time and staying inactive has become a lot more popular, exercise will always be necessary. Not only for your body, but for your mind, too. If you keep exercising, then you’ll constantly be feeling the positive effects in your head – you’ll get to see things a lot clearer, and your worries will vanish for a little while. You’ll be a lot more positive and at ease.
Meditate!
This is an obvious one, but a point we’ll still make. Meditation is a great way to process your thoughts and put them into perspective. It’s been utilized for thousands of years and will continue to be a thing for years to do. Using an array of breathing and behavioral techniques, you can train your mind into putting cluttered thoughts away.
Looking after our bodies and minds is the quickest route to happiness, and you don’t need to make lots of huge changes to improve your health. There are plenty of simple daily habits you can adopt for a healthier body and mind.
Foods that fight free radicals
Our bodies are prone to damage from oxidative stress. Oxidative stress occurs when oxygen atoms split, resulting in unpaired electrons. These atoms are known as ‘free radicals’. Free radicals cause damage to our bodies and are associated with many diseases. Junk foods, tobacco, and alcohol all contribute to creating free radicals. On the contrary, there are many antioxidant-rich foods that can fight off free radicals, and prevent the associated damage. A few of these foods include fish, pulses, red peppers, spinach, and blueberries. Add these to your shopping list and you’re good to go!
Increase daily exercise
Increasing your daily exercise is the best thing you can do for both your body and your mind. Don’t worry if you don’t have the time to fit in a long exercise session. A brief walk in the park or a fifteen min aerobics video will make a world of difference. For those who prefer to work out at home, try applications like Nike Training Club, Asana Rebel, or Zwift. Dance workouts are especially effective for lifting your mood and feeling more positive!
Regular medical checks
Keeping up with your regular medical checks can afford you peace of mind and help you to take preventive measures. Eye tests and hearing tests are checkups which many people forget about, however, these are both important. Signs of hearing decline include struggling to hear people when there is background noise or experiencing frequent ringing in the ears. To learn more about hearing decline take a look at Sound Choice Hearing.
Reconnect with nature
According to a study on nature.com, ‘ spending at least 120 minutes a week in nature is associated with good health and wellbeing.’ In the modern world, many of us tend to lose our connection with nature. We immerse ourselves in the world of work and tech, without spending much quality time outdoors. To boost your health this year, challenge yourself to reconnect. You can do this by trying foraging workshops, taking up hiking, freshwater swimming, or simply a regular stroll in the park.
Cognitive-behavioral therapy
Cognitive-behavioral therapy refers to a type of talking therapy, it is designed to help people cope with their problems by changing how they behave and think. The therapy is based on the concept that your actions and physical sensations are intrinsically connected with your thoughts.
CBT is generally used for those with depression and anxiety. However, if you would like to improve your mental health, talking therapy is valuable whether you have these conditions or not. Talking openly about your emotions and problems can help you to achieve a happier mindset. Applications that offer online CBT therapy include ‘What’s Up’, ‘Mood Kit’, or Happify.
I’ve already spoken the praises of this book here and here and shared an interview with the author, Joel Marion here, but today, I want to share how this plan can help others like myself reach out to small, obtainable healthy living goals at home. This plan comes with over 70 mouth-watering recipes that include high-carb dinners, decadent dessert, and pre-bedtime snacks.
The Always Eat After 7 PM plan has helped me to rethink not just what but when I consume my meals. Actionable steps that have helped me turn the nourishment my body needs into the means to lead a lifestyle at home. A life full of energy and without the deprivation of diets I’ve tried in the past.
I love that this plan focuses on long-term progress, based on smart, strategic food swaps. Utilizing a three-phase program that teaches you how to lose big by strategically eating big when you are naturally hungriest—in the evening, Always Eat After 7 pm. turns mealtime into energy- creating an oasis for your body. While this may sound too good to be true, it is no gimmick. It’s simple strategic, and smart food swaps, the consuming of your favorite, family foods, in healthier ways. Its behavioral changing and goal setting at its finest.
In the author’s words: In general, healthy fats can also help increase feelings of fullness and satisfaction because they regulate appetite through a number of mechanisms, including the release of appetite hormones. What’s more, combining a fat with fiber has been shown to further increase the satiating potential of fat. The satiating power of fats is often one explanation offered to describe why some weight loss trials have shown that low-carbohydrate (and higher-fat) diets tend to lead to greater weight loss than low-fat diets.
My takeaway from this plan? Consuming healthy fats, when added to meal planning and prepping at home over an extended period of time, helps Always Eat After 7 pm readers, induce feelings of fullness and meal satisfaction. A process that minimizes the body’s release of unhealthy hormones and excess fat reserves. This, over time, helps readers to have greater weight loss than low-fat diets alone.
