How To Overcome Anxiety and Panic By Yourself
By Sonja Schoch
()
About this ebook
Related to How To Overcome Anxiety and Panic By Yourself
Related ebooks
Surviving Anxiety: How to Reduce Stress, Overcome Anxiety, and Stop Anxiety Attacks Rating: 0 out of 5 stars0 ratingsOvercome Fear And Transform His Life Rating: 0 out of 5 stars0 ratingsHow to Overcome Anxiety: Effective Ways to Manage Stress, Fears, Panic Attacks and Reclaiming Your Life Again Rating: 0 out of 5 stars0 ratingsPanic Attacks Rating: 3 out of 5 stars3/5ANXIETY IN RELATIONSHIPS: Understanding, Managing and Overcoming Relationship Anxiety (2023 Guide for Beginners) Rating: 0 out of 5 stars0 ratingsThe Ultimate Anxiety Cure: How to manage and overcome anxiety for life! Rating: 0 out of 5 stars0 ratingsPanic attack Stop Your Fear Rating: 0 out of 5 stars0 ratingsThe Messy Middle: Owning and Managing Your Anxiety Rating: 0 out of 5 stars0 ratingsHow to Overcome Anxiety in Less Than 7days and Get Your Life Back: A Guide to Breaking Through the Cycle of Fear and Worry Rating: 0 out of 5 stars0 ratingsTurning Stress Into Success: Understanding, Managing, and Overcoming Anxiety, Panic Attacks, and Panic Disorder Rating: 0 out of 5 stars0 ratingsHypochondria - Fear of disease: How to finally understand the fear of illness and get rid of it step by step Rating: 0 out of 5 stars0 ratingsGet a Handle on Anxiety: Get A Handle on Life, #1 Rating: 0 out of 5 stars0 ratingsHow To Be Alright: The Anti-Anxiety Handbook: How You Can Completely Overcome Fear and Anxiety Faster Than You Thought Possible Rating: 0 out of 5 stars0 ratingsAnti-Fear: Quick Methods to Conquer Fear Rating: 0 out of 5 stars0 ratingsHow To Diagnose and Treat Your Anxiety Rating: 0 out of 5 stars0 ratingsAnxiety, Panic Attacks and Agoraphobia Made Simple Rating: 0 out of 5 stars0 ratingsWalking with Fear: Managing Your Anxiety with Mindfulness Rating: 3 out of 5 stars3/5Making Sense of Anxiety and Stress: A Comprehensive Stress Management Toolkit Rating: 4 out of 5 stars4/5When Anxiety and Pain Strike! Techniques to Cope Rating: 0 out of 5 stars0 ratingsCure Anxiety Now! 21 Ways To Instantly Relieve Anxiety & Stop Panic Attacks Rating: 0 out of 5 stars0 ratingsAnxiety Explained: Managing Anxiety and Stress Problems Rating: 0 out of 5 stars0 ratingsRegain Calm with Zen Techniques Rating: 0 out of 5 stars0 ratingsDon’t Let Anxiety Stop You: Eliminate Anxiety And Panic Attacks With One Simple Strategy, One Step A Day Rating: 0 out of 5 stars0 ratingsUnited State of ANXIETY: One Nation Under Stress Rating: 0 out of 5 stars0 ratingsAnxiety And Panic Attack, A Simple Guide To The Condition, Diagnosis, Treatment And Related Conditions Rating: 1 out of 5 stars1/5Overcome Anxiety - Embrace Joy Rating: 0 out of 5 stars0 ratingsHow to Deal with Worry and Anxiety: Simple Mindfulness Techniques to Relieve Stress and Fear and Live a Life Without Depression Rating: 0 out of 5 stars0 ratingsOvercoming Anxiety: A Personal Journey Towards Hope Rating: 0 out of 5 stars0 ratings
Wellness For You
The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Rating: 4 out of 5 stars4/5The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life Rating: 4 out of 5 stars4/5When the Body Says No Rating: 5 out of 5 stars5/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5The Little Book of Hygge: Danish Secrets to Happy Living Rating: 4 out of 5 stars4/5Why We Sleep: Unlocking the Power of Sleep and Dreams Rating: 4 out of 5 stars4/5Outsmart Your Brain: Why Learning is Hard and How You Can Make It Easy Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Summary of Anna Lembke's Dopamine Nation Rating: 4 out of 5 stars4/5The Emperor of All Maladies: A Biography of Cancer Rating: 5 out of 5 stars5/5Feeling Good: The New Mood Therapy Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Sex Hacks: Over 100 Tricks, Shortcuts, and Secrets to Set Your Sex Life on Fire Rating: 4 out of 5 stars4/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5Mating in Captivity: Unlocking Erotic Intelligence Rating: 4 out of 5 stars4/5Summary of Lindsay C. Gibson's Adult Children of Emotionally Immature Parents Rating: 5 out of 5 stars5/5The Hormone Cure: Reclaim Balance, Sleep, Sex Drive and Vitality Naturally with the Gottfried Protocol Rating: 4 out of 5 stars4/5The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss Rating: 0 out of 5 stars0 ratingsIn the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Rating: 5 out of 5 stars5/5The Illustrated Easy Way to Stop Drinking: Free At Last! Rating: 4 out of 5 stars4/5
Reviews for How To Overcome Anxiety and Panic By Yourself
0 ratings0 reviews
Book preview
How To Overcome Anxiety and Panic By Yourself - Sonja Schoch
Summary
1. Introduction
A lot of persons have already been afraid in their life or even panicked. The reasons for anxiety and the provoking situations are multifaceted and can hardly been listed in particular. As it will be revealed in the following chapters, fears are natural in principle, being a part of a human life. It, however, turns out to be critical for the concerned person, if his life is more and more influenced by panic and anxiety. Should the quality of life be impacted or the concerned person being afraid of leaving home, the fears are making sick. At this stage many affected persons need the assistance of outsiders. But it can also be difficult for family members of concerned persons to correctly handle the anxiety. Needless to say that not everybody will be able to understand that certain, objectively harmless situations may lead to panic reactions or anxiety states of a person.
If you – my dear readers – are concerned by anxiety or panic disorders, this book aims at offering you the possibility to deal with your anxiety. Admitting your fears to yourself – that’s often the first and most important step. But it is of importance to get to know the fears in detail. Where do they arise from, what are their reasons and impact? Having become familiar with this basis, you are well prepared to confront your anxiety. According to the saying If you know your enemy, it is easier to beat him
you should become familiar with the topic anxiety
.
If fear of fear has already become a great problem, objective and factual information are helpful to narrow down where anxiety refers to a particular circumstance or situation or where our life is restricted by fear of fear. Persons who are able to classify their anxiety can face them more specifically. Furthermore the descriptions of various fears clearly point out that we are not the only alones with such problems! Also other people experience the same or similar fears. Many others know the same problems and difficulties caused by our fears. As far as possible, you should read the following chapters one after the other. It is understandable that concerned persons are above all interested in therapies or even self-help possibilities as everybody suffering from panic attacks and fear responses is eager to get rid of them as soon as possible or to reduce them to an acceptable extent. According to our experience this will work best if you are firstly dealing in detail with the topic fear
. Thus the reactions of the body can be better judged. It will moreover be easier to find the optimal kind of therapy to control the own fears. Unfortunately the symptoms of anxiety are not as clear as those of a bad cold. Almost each body shows a slightly different reaction on fear so that a variety of symptoms show up. While some can be allocated to anxiety without any doubt, others, however, do not evidently refer to our fears. Also such reactions of our body can, however, be allocated to the fears and responded accordingly, if we listen to ourselves very carefully. We hope that you will not only experience numerous light-bulb moments while you are reading this book, but also be able to deal with your fears intensely. You have already managed the first step to face up to your anxiety and to beat it in numerous small steps.
This book shall not only assist concerned persons, but also their family members. Fears cannot only impact the life quality of the affected persons, but also that of persons in their immediate vicinity. This book will also provide a good basis for them to deal with the topic fear
. Living with concerned persons can turn to a real crucial test. Unless you are personally concerned, it will often be difficult to put yourself in a concerned person. It is a balancing act to take the affected person seriously and to help him on the one hand. On the other hand you must avoid that wrong behaviour or pressure put on the scared person will cause new fears or intensify existing anxiety. For this reason we have elaborated a separate chapter with recommendations for family members which might be helpful for them in handling fear.
2. What is Fear – Definition and Examples
In the first paragraph the term fear
is factually defined. The following case examples will give you a more personal insight in the topic fear
and give you examples of various types of anxiety. Maybe some readers can already identify with some passages in the text.
Definition of the Term Fear
Fear can be described as a state featuring aversion, discomfort and emotions. Emotionality is expressed by feelings. They as well as the entire situation in which fear is experienced are awkward for the concerned person. Instead of desire and well-being a rather contrary feeling will come up.
The Austrian doctor and depth psychologist Sigmund Freud (6th May 1856 – 23rd September 1939) established and distinguished the terms of anxiety and fear. He defined anxiety
as a state which develops inside a human being. Fear
on the contrary is a state provoked by the outside wold. Today the definition of both terms anxiety
and fear
is no longer distinguished, they are rather used in language in parallel to each other. Fear is the concrete feeling of being threatened, which usually is justified and appropriate. For this reason fear is often described as objective fear
.
The following chapters of this book do not mainly concentrate on fear although this is as unpleasant as anxiety, but caused by concrete dangers or worrying circumstances. Experiencing fear can consequently be considered as protection of the physical sound condition and the entire life. Thus it represents a required and appropriate part of our life. Additionally – even if we do not intervene - fear is a limited
state. It disappears quite quickly after the respective threat or danger has gone. As we will point out in the following chapters, anxiety can, however, dig its claws into a person and substantially impact his life or quality of life.
If Fear of Fear is Increasing
The sun was shining; it was one of the first hot days of this year. Some cooling refreshment would be great now! Sebastian had already been informed by an SMS of his friends that they would spend the evening at the lake. It sounded quite inviting, Sebastian thought, but at the lake?! Only thinking of this idea made him panic. A lot of dangers were lurking particularly in the water. As it was not as clear as the water in the swimming-pool, stones could easily be missed. And goodness knows which animals would swim around him while he was in the water. What about passing sailing boats which might cause sudden currents? Sebastian was on the alert. Even he had really liked to be in the lake for cooling, this was out of question! The open air pool was a more convenient alternative. As he could see to its bottom, he exactly knew where he was swimming. Being able to overlooking everything, he could exactly check what was going on, while watching all happenings around him. The media, however, frequently reported of bathing accidents in open air pools. For this reason he always stayed in shallow water. But who of his friends was willing to splash around with him in the non-swimmer zone?
Sina was feeling in a similar way this day. Being at the other end of the town, she experienced the first real heat wave of this year. But going to the open air pool? This was out of question – also for her, as the sun was directly shining on her being in the water. This might lead to painful burns, even to skin cancer. And it was known throughout the world that skin cancer could end fatally. She was happy of having arrived at home on her way back from work. A car driver changing to her lane had overlooked her. It had taken quite a while until her heart beat had returned to normal.
She had taken the decision: she would stay at home. The ice cubes in the freezer compartment had to be sufficient to refresh her. Moreover she could not risk coming home in the dark. The way from her car to entry door would panic her again so that she would start sweating. As usually, her breath would become shallow and her body would be shivering. It was always the same: as soon as she was sitting on her couch, she felt as if she had been working out for an hour.
She did not know when it would start next – as she had learnt from her experiences gathered during the last few weeks. And this was almost even worse than the