This page is dedicated to those diagnosed with an anxiety disorder, particularly panic disorder and agoraphobia with depression.
Having an anxiety disorder with or without depression is not the end of the world.
They are both TREATABLE. You may search high and low for a 'cure' but the truth is that there is no instant fix. But don't be disheartened because one CAN live a FULL and NORMAL life with these disorders.
You CAN study, work and have a family and leisure time and still cope with it all. I'm living proof of this and so are many others out there.
I hope to share some of my suggestions on achieving a FULL RECOVERY.
Angel's Tips for RECOVERY from PANIC/DEPRESSION (Please note that some of the terms used here are described more adequately on detailed mental health sites. The below regime is something that you should suggest to your practitioner to assist you with). It worked for me!
1. You should first be diagnosed by a qualified medical practioner to determine what sort of mental health problem you have. Many anxiety disorders overlap, but they are all treatable. Anxiety may be complicated with depression, but all this means is that you have to work a little harder at getting better. A good therapist should be one who will work with you and someone whom you can trust. Make sure they are experienced in dealing with anxiety disorders.
2. The BEST therapy for such disorders is COGNITIVE BEHAVIOUR THERAPY. This involves recognising the underlying irrational fears that cause the panic sensations to surface and changing these fears to rational thoughts. These skills can be learned by anyone willing to learn and are taught by qualified therapists- psychiatrists, psychologists.
3.You should also undertake GRADED EXPOSURES to avoided and feared situations. This is also known as desensitisation. Recognise and undo SAFETY BEHAVIOURS.
4. Learn correct BREATHING TECHNIQUES. Recognise when hyperventilisation or incorrect breathing begins and correct it immediately with 3 sec in and 3 sec out cycle breathing.
5. Learn relaxation skills. Ideally, you should try PROGRESSIVE MUSCLE RELAXATION techniques. Many also find MEDITATION useful.
6. Take an ANTI-DEPRESSANT if necessary. Many people with anxiety disorders benefit from the anti-anxiety effects of these medications. But many people are also scared about starting these medications. They worry that they will be 'zombie-like' or will become addicted to it, or feel guilty. If these tablets are going to help you to function normally then DO NOT FEEL GUILTY about taking them. Diabetics need insulin to function and MANY people with anxiety need anti-depressants to function. The diabetic doesn't feel guilty everytime they take such medication, and neither should we because a mental illness is no different from having a physical disorder! Remember too that there are many wonderful different meds out there and people respond to different ones. So if you don't succeed at first try again! These tablets usually take 2-3 weeks to achieve full effect, and many anxious people stop these meds too early because these meds are known for making you more anxious INITIALLY. So try to stick them out for a while unless the side effects are so unbearable. ALWAYS consult your doctor as to how the meds are making you feel. Your doctor will tell you what dose you need to MAXIMISE your THERAPEUTIC BENEFIT from your meds. Try to avoid taking benzodiazepines eg Xanax, Valium etc as these have been medically proven to be addictive unlike anti-depressants.
7. Try to lead a balanced life. Include leisure time between study and work. If you need help from others then ask!
8. NEVER GIVE UP. Remember that EVERYBODY has bad days-even people who dont have an anxiety disorder. If you have an 'off-day' dont renumerate. SETBACKS happen to everyone. Having had a SETBACK actually means that you must have IMPROVED. You can get over any setback as long as you dont waste time upsetting over it. The further you progress, the less setbacks you will have, and the more time between them.
9. Remember that ANXIETY is a NORMAL reaction in EVERY HUMAN BEING. Anxiety can help you to perform well at school, in competitions, and in many other ways. By learning cognitive behaviour techniques and relaxation you can PREVENT NORMAL ANXIETY FROM SPYRALLING INTO PANIC. And this is what it means to be cured. It means getting back to normal functioning and not allowing this disorder to stop you from LIVING!
10. Take up light exercise such as YOGA or WALKING. Make sure you eat right- avoid caffeine and smoking, and sleep and wake at regular hours.
11. Learn PROBLEM SOLVING techniques and incorporate these in your daily life.
12. If you also suffer from depression, cognitive behaviour therapy is excellent in treating this, together with anti-depressants. Find a list of things to do- that give you pleasure and make sure you do at least one of these everyday. Recognise when you are having pessimistic thoughts and rationalise these using cognitive techniques. Take up light exercise. Try to socialise and go out as often as you can.
VISIT MY NEW ONLINE BULLETIN BOARD : UNI STUDENTS AND GRADUATES WITH ANXIETY DISORDERS Click here to enter the bulletin board
Brief Definitions of various anxiety disorders :
PANIC DISORDER :Persistent and intense attacks of anxiety or terror. Catastrophic thinking is typically accompanied by disturbing physical sensations.
AGORAPHOBIA :The fear of having a Panic or Anxiety attack which leads to wide spread avoidance of places and situations.
GENERALIZED ANXIETY DISORDER : Persistent unrealistic or excessive worry about two or more life circumstances, that persists for six months or longer and is accompanied by a number of physical symptoms.
SOCIAL PHOBIA : A persistent fear of and/or a compelling desire to avoid scrutiny by other people.
Last modified 18 March 2000.
This page is under construction.
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join the Araneum Nostrum WebRing
A cyber self-help support group for people who are affected by Panic-Anxiety
Disorders.
Linking together quality sites to help you.
Mental Health Resources
Anxiety Disorders Foundation of Australia (NSW Branch)
Panic Anxiety Education Management Service (Adelaide)
Clinical Research Unit for Anxiety Disorders, St Vincent's (they have the best treatment program in the southern hemisphere)
Internet Mental Health (worldwide resources)
Mental Health Branch of Australian Commonwealth
Mental Health Resource Centre
Specialist clinics for Anxiety Disorders in Sydney
Mental Health Australia (excellent site for Australian mental health resources)
Victorian Mental Health Awareness Council
the Anxiety Panic internet resource -tAPir (excellent worldwide resources and chat boards)
The Australian Early Intervention Network for Mental Health in Young People
Treat your own Panic Disorder (very good advice, but still seek professional treatment )
