Signs and how to tackle anxiety

Anxiety attacks, also known aspanic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger— getting stuck inan elevator, for example, or thinking aboutthe big speech you have to give—but in other cases, the attacks come out of the blue.Anxiety attacks usually peak within ten minutes, and they rarely last more than thirty minutes. But during that short time, the terror can be so severe that you feel asif you’re about to die or totally lose control.The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack. After an anxiety attack is over, you may be worried about having another one,particularly in a public place where help isn’t available or you can’t easily escape.Symptoms of anxiety attacks include:*.Surge of overwhelming panic*.Feeling of losing control or going crazy*.Heart palpitations or chest pain*.Feeling like you’re going to pass out*.Trouble breathing or choking sensation*.Hyperventilation*.Hot flashes or chills*.Trembling or shaking*.Nausea or stomach cramps*.Feeling detached or unreal

Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional—that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.Do your symptoms indicate an anxiety disorder?If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder.*.Are you constantly tense, worried, or on edge?*.Does your anxiety interfere with your work, school, or family responsibilities?*.Are you plagued by fears that you know are irrational, but can’t shake?*.Do you believe that something bad will happen if certain things aren’t done a certain way?*.Do you avoid everyday situations or activities because they cause you anxiety?*.Do you experience sudden, unexpected attacks of heart-pounding panic?*.Do you feel like danger and catastropheare around every corner?

Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional—that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.Do your symptoms indicate an anxiety disorder?If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder.*.Are you constantly tense, worried, or on edge?*.Does your anxiety interfere with your work, school, or family responsibilities?*.Are you plagued by fears that you know are irrational, but can’t shake?*.Do you believe that something bad will happen if certain things aren’t done a certain way?*.Do you avoid everyday situations or activities because they cause you anxiety?*.Do you experience sudden, unexpected attacks of heart-pounding panic?*.Do you feel like danger and catastropheare around every corner?

Effect of Anxiety

We all know what anxiety feels like. Your heart pounds before a big presentation or a tough exam. You get butterflies in your stomach during a blind date. You worry andfret over family problems or feel jittery at the prospect of asking the boss for a raise. These are all natural reactions.However, in today’s hectic world, many of us often feel anxious outside of these challenging situations as well. If worries, fears, or anxiety attacks seem overwhelming and are impacting your dailylife, you may be suffering from an anxiety disorder. Fortunately, in addition to anxietytreatments, there are plenty of things you can do to help yourself and reduce your anxiety symptoms, control anxiety attacks, and regain control of your life.

The positive effect of friends

The need for friends is instinctual. Our survival once depended on having friends to hunt and find food with, to help us build shelter and keep our families safe, and for companionship. Today, good friends are just as important. They add a special meaning to life. They help you enjoy the good times and overcome the difficult ones. While strong relationships with friends can be a huge source of fun and pleasure, they are also important for your physical and emotional health.Good friends can:*.Improve your mood.Happiness can be infectious. Spending time with happy and positive friends can elevate your mood and boost your outlook.*.Help you to reach your goals.Whether you're trying to get fit, give up smoking, or otherwise improve your life, encouragement from a friend can really boost your willpower and increase your chances of success.*.Reduce your stress and depression.Having an active social life can bolster your immune system and help reduce isolation, a major contributing factor for depression.*.Support you through tough times.Even if it's just having someone to share your problems with, friends can help you cope with serious illness, the loss of a job or loved one, the breakup of a relationship, or any other challenge in life.*.Support you as you age.As you age, retirement, illness, and the death of loved ones can often leave you isolated. Having people you can turn to for company and support can provide purpose as you age and be a buffer against depression, disability, hardship, and loss. Staying socially engaged as you age keeps you feeling positive and boostsyour happiness.Of course, friendship is a two-way street. Being a good friend to someone brings them all of the above benefits, and boosts your own happiness and sense of self-worth in the process. It also makes youfeel needed and adds purpose to your life. While developing and maintaining a friendship takes time and effort, the many benefits of having a close friend make it a valuable investment.

How to make friends

Good friendships improve all aspects of your life, providing comfort and joy, strengthening your health, providing companionship, and preventing loneliness and isolation. As we age, many of us struggle to make new friends or maintain old friendships. Work, family, and other commitments can all get in the way. While making and keeping friends requires effort,it's an investment that will make your life richer and more pleasurable. Whatever your age or circumstances, it's never too late to make new friends or reconnect with old ones.

Looking for the right career

You may have fallen into the trap of thinking the sole point of work is to bring home enough money to live comfortably. While adequate compensation is importantin any job, it’s not the whole story. If you are unsatisfied with what you do every day, it takes a toll on your physical and mental health. You may feel burned out and frustrated, anxious, depressed, or unable to enjoy time at home knowing another workday is ahead. What’s more, if you don’t find your work meaningful and rewarding, it’s hard to keep the momentumgoing to advance in your career. You are more likely to be successful in a career thatyou feel passionate about.Whether you’re looking to enter the work force for the first time or contemplating a career change, the first step to choosing a fulfilling career is to uncover the activities that get you excited and bring you joy.Discovering new possibilitiesThe first step in considering a career change is to think carefully about what really drives you. You might find it hard to get past thinking about “what pays the most” or “what is most secure,” especially in today’s economy. However, it’s important to first discover your primary interests and passions. This can open doorsto careers that you might not have considered. Once you have that foundation, you can start fine tuning your search for the right career. You may be surprised at how you can fit your passions into a new career.

Understanding the effect of depression in me

Depression is not a sign of emotional weakness or failing of masculinity. It is a treatable health condition that affects millions of men of all ages and backgrounds, as well as those who care about them—spouses, partners, friends, and family. It can also lead to heart disease and other serious medical problems. Of course, it’s normal for anyoneto feel down from time to time—dips in mood are an ordinary reaction to losses, setbacks, and disappointments in life. However, if intense feelings of despair and hopelessness take hold of you, and interfere with work, family, and your abilityto enjoy life, you may be suffering from depression.Unfortunately, depression in men can oftenbe overlooked as many of us find it difficultto talk about our feelings. Instead, we tend to focus on the physical symptoms that often accompany depression, such as back pain, headaches, difficulty sleeping, or sexual problems. This can result in the underlying depression going untreated, which can have serious consequences. In fact, men suffering from depression are four times more likely to commit suicide than women. It’s important for any man to seek help with depression before feelings of despair become feelings of suicide. You need to talk honestly with a friend, loved one, or doctor about what’s going on in your mind as well as your body. Once correctly diagnosed, there is plenty you cando to successfully treat and manage depression.

Understanding the effect of depression in me

Depression is not a sign of emotional weakness or failing of masculinity. It is a treatable health condition that affects millions of men of all ages and backgrounds, as well as those who care about them—spouses, partners, friends, and family. It can also lead to heart disease and other serious medical problems. Of course, it’s normal for anyoneto feel down from time to time—dips in mood are an ordinary reaction to losses, setbacks, and disappointments in life. However, if intense feelings of despair and hopelessness take hold of you, and interfere with work, family, and your abilityto enjoy life, you may be suffering from depression.Unfortunately, depression in men can oftenbe overlooked as many of us find it difficultto talk about our feelings. Instead, we tend to focus on the physical symptoms that often accompany depression, such as back pain, headaches, difficulty sleeping, or sexual problems. This can result in the underlying depression going untreated, which can have serious consequences. In fact, men suffering from depression are four times more likely to commit suicide than women. It’s important for any man to seek help with depression before feelings of despair become feelings of suicide. You need to talk honestly with a friend, loved one, or doctor about what’s going on in your mind as well as your body. Once correctly diagnosed, there is plenty you cando to successfully treat and manage depression.

ways to cope with suicide

Step #1: Promise not to do anything right now

Even though you’re in a lot of pain right now, give yourself some distance between thoughts and action. Make a promise to yourself: "I will wait 24 hours and won't do anything drastic during that time." Or, wait a week.
Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. There’s is no deadline, no one pushing you to act on these thoughts immediately. Wait. Wait and put some distance between your suicidal thoughts and suicidal action.

Step #2: Avoid drugs and alcohol

Suicidal thoughts can become even stronger if you have taken drugs or alcohol. It is important to not use nonprescription drugs or alcohol when you feel hopeless or are thinking about suicide.

Step #3: Make your home safe

Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you are unable to do so, go to a place where you can feel safe. If you are thinking of taking an overdose, give your medicines to someone who can return them to you one day at a time as you need them.

Step #4: Take hope – people DO get through this

Even people who feel as badly as you are feeling now manage to survive these feelings. Take hope in this. There is a very good chance that you are going to live through these feelings, no matter how much self-loathing, hopelessness, or isolation you are currently experiencing. Just give yourself the time needed and don’t try to go it alone.

Step #5: Don’t keep these suicidal feelings to yourself

Many of us have found that the first step to coping with suicidal thoughts and feelings is to share them with someone we trust. It may be a friend, a therapist, a member of the clergy, a teacher, a family doctor, a coach, or an experienced counselor at the end of a helpline. Find someone you trust and let them know how bad things are. Don’t let fear, shame, or embarrassment prevent you from seeking help. Just talking about how you got to this point in your life can release a lot of the pressure that’s building up and help you find a way to cope.

Choosing the right career path

Whether you’re just leaving school, finding opportunities limited in your current position or, like many in this economy, facing unemployment, it may be time to consider your career path. Regardless of your reasons, the right career is out there for everyone. By learning how to research options, realize your strengths, and acquirenew skills, as well as muster the courage tomake a change, you can discover the career that’s right for you.

Career making

Although it may seem like the business world has its own unique requirements, thesame strategies and skills that lead to happiness in your personal life will help you succeed on the job and find a fulfilling career.In work—as in everyday life—your ability to communicate clearly, build satisfying relationships, regulate stress, and resolve conflict in healthy ways are essential to success. Best of all, these are all skills that can be learned and mastered.

Understanding suicide

The World Health Organization estimates that approximately 1 million people die each year from suicide. What drives so many individuals to take their own lives? To those not in the grips of suicidaldepressionand despair, it's difficult to understand what drives so many individuals to take their own lives. But a suicidal person is in so much pain that he or she can see no other option.Suicide is a desperate attempt to escape suffering that has become unbearable. Blinded by feelings of self-loathing, hopelessness, and isolation, a suicidal person can't see any way of finding relief except through death. But despite their desire for the pain to stop, most suicidal people are deeply conflicted about ending their own lives. They wish there was an alternative to committing suicide, but they just can't see one.

Helping someone who is suicidal

A suicidal person may not ask for help, but that doesn't mean that help isn't wanted. Most people who commit suicide don't want to die—they just want to stop hurting.Suicide prevention starts with recognizing the warning signs and taking them seriously. If you think a friend or family member is considering suicide, you might be afraid to bring up the subject. But talking openly about suicidal thoughts and feelings can save a life.

Effect of anger management

might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, orthat you need to show your fury to get respect. But the truth is that anger is much more likely to damage your relationships, impair your judgment, get in the way of success, and have a negative impact on theway people see you.*.Out-of-control anger hurts yourphysical health.Constantly operating at high levels of stress and tension is bad for your health. Chronic anger makes you more susceptible to heart disease, diabetes, high cholesterol levels, a weakened immune system, insomnia, and high blood pressure.*.Out-of-control anger hurts yourmental health.Chronic anger consumes huge amounts of mental energy and clouds your thinking, making it harder to concentrate, see the bigger picture, and enjoy life. It can also lead to stress, depression, and other mental health problems.*.Out-of-control anger hurts your career.Constructive criticism, creative differences, and heated debate can be healthy. But lashing out only alienates your colleagues, supervisors, or clients and erodes their respect. What’s more, a bad reputation can follow you wherever you go, making it harder and harder to get ahead.*.Out-of-control anger hurtsyour relationships with others.It causes lastingscars in the people you love most and gets in the way of your friendships and work relationships. Chronic, intense anger makes it hard for others to trust you, speak honestly, or feel comfortable—they never know what is going to set you off or what you will do. Explosive anger is especially damaging to children.

How to know the cause of anger

The emotion of anger is neither good nor bad. It’s perfectly healthy and normal to feel angry when you’ve been mistreated orwronged. The feeling isn't the problem—it's what you do with it that makes a difference. Anger becomes a problem when it harms you or others.If you have a hot temper, you may feel likeit’s out of your hands and there’s little you can do to tame the beast. But you have more control over your anger than you think. Youcanlearn to express your emotions without hurting others—and when you do, you’ll not only feel better, you’ll also be more likely to get your needs met. Mastering the art of anger management takes work, but the more youpractice, the easier it will get. And the payoff can be huge. Learning to control your anger and express it appropriately can help you build better relationships, achieve your goals, and lead a healthier, more satisfying life.Myths and Facts about AngerMyth: I shouldn’t “hold in” my anger. It’s healthy to vent and let it out.Fact: While it’s true that suppressing and ignoring anger is unhealthy, venting is no better. Anger is not something you have to “let out” in an aggressive way in order to avoid blowing up. In fact, outbursts and tirades only fuel the fire and reinforce your anger problem.Myth: Anger, aggression, and intimidation help me earn respect and get what I want.Fact:True power doesn’t come from bullying others. People may be afraid of you, but they won’t respect you if you can’t control yourself or handle opposing viewpoints. Others will be more willing to listen to you and accommodate your needs if you communicate in a respectful way.Myth: I can’t help myself. Anger isn’t something you can control.Fact:You can’t always control the situationyou’re in or how it makes you feel, but youcancontrol how you express your anger. And youcanexpress your anger without being verbally or physically abusive. Even if someone is pushing your buttons, you always have a choice about how to respond.Myth: Anger management is about learning to suppress your anger.Fact:Never getting angry is not a good goal. Anger is normal, and it will come outregardless of how hard you try to suppress it. Anger management is all about becoming aware of your underlyingfeelings and needs and developing healthier ways to manage upset. Rather than trying to suppress your anger, the goal is to express it in constructive ways.

Managing anger

Do you have a short fuse or find yourself getting into frequent arguments and fights?Anger is a normal, healthy emotion, but when chronic, explosive anger spirals out of control, it can have serious consequences for your relationships, your health, and your state of mind. With insight about the real reasons for your anger and these anger management tools, you can learn to keep your temper from hijacking your life.

Addiction

It takes courage and strength to face up to any type of addiction, whether it’s alcohol, drugs, nicotine, gambling, the internet, or self-injury. But no matter how bad the addiction or how powerless you feel, there is hope and help available. Don’t give up, even if you’ve tried and failed before. You don’t have to wait until you hit rock bottom;you can make a change at any time.Recovery is a process, and there’s bound tobe some bumps in the road. But you can overcome your addiction by learning how to cope in ways that are constructive ratherthan destructive to yourself and others.

Effect of depression

Feeling down from time to time is a normalpart of life. But when emptiness and despair take hold and won't go away, it may be depression. More than just the temporary "blues," the lows of depression make it tough to function and enjoy life.Depression can make you feel helpless, hopeless, or empty and numb; but there’s alot you can do to change how you feel. Withhelp and support, you can overcome depression and get your life back.The key to recovery is to start small and take things one day at a time. Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.

How to handle stress

It's important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy toll.The signs and symptoms of stress overloadcan be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Not only can overwhelming stress lead to serious mental and physical health problems, it can also take a toll on your relationships at home, work, and school.Stress doesn’t always look stressfulPsychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:*.Foot on the gas– An angry, agitated, or “fight” stress response. You’re heated, keyed up, overly emotional, and unable to sit still.*.Foot on the brake– A withdrawn, depressed, or “flight” stress response. You shut down, pull away, space out, and show very little energy or emotion.*.Foot on both– A tense or “freeze” stress response. You become frozen under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Stress effect

In small doses, stress helps you to stay focused, energetic, and alert. But when stress becomes overwhelming, it can damage your health, your mood, your productivity, your relationships, and your quality of life.Everyone experiences stress differently butthere are some common warning signs andsymptoms. Stress can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not realize how much it’s affecting you, even as it takes a heavy toll on your mind, body, and behavior.You can protect yourself by learning how torecognize the signs and symptoms of stressoverload and taking steps to reduce its harmful effects.

Marriage divorce

It’s never easy when a marriage or other significant relationship ends. Whatever the reason for the split—and whether or not you wanted it—the breakup of a long-term,committed relationship can turn your whole world upside down and trigger all sorts of painful and unsettling feelings. Andwhen children are involved, the situation is even more challenging.It can be difficult to give your kids the stability and support they need when you’re on an emotional rollercoaster of your own, sorting out custody issues, or dealing with an uncooperative ex. But you can successfully navigate this unsettling time—and help your kids emerge from it feeling loved, confident, and strong. To make this happen, you’ll need to take care of yourself—and work as peacefully as possible with your ex. It won’t be a seamless process, but your children can move forward feeling confident in your unconditional love.

A STEP TO LOVE AND RELATIONSHIP

A relationship is an investment that will build as you continue to devote your time and effort. The more you put in, the more you’ll get back.As well as commitment and a willingness toadapt and change throughout life, healthy relationships require skills in communication and emotional awareness. Thankfully, these skills can be easily learned. They can even help to repair many relationships.If your romantic relationship is less than you need or want, or even if it’s on the rocks, there are steps you can take to repair trust and rebuild a satisfying and meaningful connection.