What is generalized anxiety disorder?

Generalized anxiety disorder (Tag) is the label that is used to describe the widespread and persistent feelings of anxiety that give rise to what seems constant physical and mental discomfort.

Persons suffering from Tag be prepared 'I never seem to be worry-free' or ' I do not I can rest ever, something I always disturbingly. I am constantly on edge."Describes often periods of heightened anxiety and often claim that they happen ' heaven'.

He is generally thought that Tag is supported by many concerns or erroneous interpretation of a wide range of situations as a threat. This collection of fears teased in treatment and each one front individually.

' I am always concerned and never relax now. There is never a time when I am free of pain and tension, and my mind almost always focuses on concerns. Makes me so tired and irritable and I've not been able to sleep or work properly and they have not felt well in months.

' Seems to have crept up to me during the last year or two.Others have always said that I was very ensartada, but this was never a problem-1 Just seems to have more "nervous energy" than most and used to my advantage.In any case, it would be calmer now that the kids have gone to College, the recession appears to be coming to an end and my husband and I have more time to spend juntos.En place of this, I am even more nervous usual - perhaps I haven't enough as to occupy my mind, I do not know.

«I saw my doctor said that I would like to join a class of yoga and learn to relax - 1 tried but I found it impossible to concentrate and I ended up getting increasingly more irritable! now try to cope keep busy in the shop, but this is not easy because I'm so tired that I cannot seem to concentrate on what I do stupid mistakes and I highlights and winds me m?s.Me still feel so desperate that I can only imagine where this is going to end.»

Age of anxiety attacks

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PMR abbreviated for Dealing with anxiety

As already discussed in a previous post, one way to deal with anxiety is to learn some techniques for simple relaxation - such a technique is called progressive muscle relaxation or PMR.

You can begin to shorten relaxation routine because the stage of 'time'. Simply go on relaxing sequence systematically different muscle groups. When you can do this effectively, you can tailor the routine for use in other times and other places. For example, try the exercise session instead of lying down;or you can move from a quiet room to life is not so pac?fica.De this way, will be learning to relax in a variety of environments, which is what you need to deal with real-life strategies to deal with anxiety and many other situations that will no doubt find area.

Simple relaxation routine

It is an even shorter exercise that can be implemented as you become more experienced in the relaxed state. It was developed in the 19705 called Herbert Benson, who wanted to help reduce the stress that your physical condition worsened to cardiac patients cardiologist.However, has become in established as a universally useful relaxation technique.

To exercise, you need to find a quiet mental device used during the rutina.puede use a sound or Word you find relaxing, such as the word 'calm' or the sound of the sea;an object in particular that is quiet, maybe a picture or an ornament to; or a scene find soothing, like a quiet country or a deserted beach.

When have you worked so it is more effective for you:

Sit in a comfortable position with eyes closed. Imagine your body grows heavier and more relaxed.
Breathing through the nose and become aware of their breath and inhale.As you pull out, think about your mental, while breathing easily image and of course.
Don't worry whether or not you are good in the period;simply let go of their stress and relax to your own ritmo.Distrayendo thoughts probably will come into your mind.Don't worry this and not insist on them;simply return to think his mental picture or your breathing pattern.
You can keep this course forever and when you feel relaxed.This could be two minutes or 20 minutes; the criterion for finishing the exercise is your feeling of relaxation. When finished, sit quietly with their eyes closed for a few seconds and then sit down with the eyes abiertos.No stand or begin to move too fast.

As this is a brief exercise, you can practise more frequently the anteriores.Se can practice a few minutes every hour; or in coffee, tea and lunch breaks; or between appointments; or on each workstation service if you are driving on a long journey and feeling destacaron.Las options are endless, and is the most useful thing you can do to find out what best fits your lifestyle.

Treatment of anxiety

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Causes of anxiety of the child

Childhood fears and anxieties

Treating anxiety of the child is a very sensitive area, but need not be overbearing.Children are sentient beings and vulnerables.Lamentablemente, parents may tend to forget that sometimes and unintentionally hurt by speaking and acting carelessly towards them, which raises the problem of children in the family anxiety.

Psychodynamic theories suggest that if frightening situations a. sufficient impact on children, can not only create serious child anxiety in the present, but unpleasant feelings and thoughts can activate later in adulthood when they are in a situation that they original, fearful scene recalls.Need not be something that happened in real life; it could even be part of a fantasy. Disapproval, overwhelming and physical stimulation threats can all be perceived by children as potentially dangerous situations.

Another incredibly terrifying situation for a child who is where he or she fears the separation of the figure of his mother. Initially this separation anxiety can display as school phobia.In later years can be rekindled feelings of anxiety when the person is in a situation reminiscent, perhaps unconsciously, their previous experiences anxiety child and that same threat.

Panic attacks sometimes begin to occur after an actual loss or threat of an important person or a support system.Perhaps echoed those early fears unresolved, but while these links have been proposed is not clear whether panic arracks are always linked to anxiety by early separation or no.Con or without links to childhood, losing important relationships separation anxiety or other type of support seem to predispose some people to panic arracks.

So it seems that incident in childhood, as we were reared and taught to think about ourselves could all affect whether someone finally in later life develops panic attacks.

Subconscious concerns and fears can be set very early, a level much higher than people despreocupadas.Y anxiety perhaps because these anxious feelings have 'always' been there, such a person is very aware of them.

Child anxiety

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Overcoming anxiety: look for positive experiences

Anxiety sucks all the pleasure of life. It may seem as if you never simply enjoy. If you make a conscious effort to find positive and pleasant experience that you can start this turn.

Don't wait up to happiness is for you - look it up.

Think about all the things that used to give you pleasure before you had them ansiedad.Algunos •will be too difficult at the moment due to anxiety, but there may be some - a hobby, an interest - you can still pursue. Tell yourself that you then other things when you're better, and meanwhile enjoy those things that can still do.

Or you might want to try something new - somewhat quieter and less challenging perhaps than anteriores.Nuevo activities you can always promise yourself that you will be redirected back to their old interests mejor.Hay when some things that are good for all of us. Try to find away to you something from each of the following categories.

The value of laughter

Research has shown that laughter is good for us, both mental as physical.Mentally, releases chemicals in the brain that make us feel happy and physically releases tension muscular.Hay even some evidence that you do not have to be really fun in markup - only laugh for no reason can be beneficioso.Hay laughter where people get together only to laugh practice groups.

Although it is easier if you find something really fun.Humor is all around us, all you have to do is plug in it.Choose one or more things from the list and give it a few minutes each day:

See fun program.Listen, DVD or TV, radio, or in a CD.Read comedy cartoons in a newspaper or book.Read novel.Find Internet humor jokes.

Social contacts

We are creatures sociales.aislamiento isn't good for us, and even anxiety can be a very isolating experience.If it is possible to interact with other people, then hacerlo.Buscan persons who feel more comfortable and enjoy their company.

If your anxiety causes you social difficulties, then not torture yourself by trying this one - has intended to be a pleasure, not a pain.

Get Out Into The Fresh Air

Most of us live in overcrowded urban environments, and yet evolved us in the wide open spaces ?frica.No is surprising that we find stressful cities, and we benefit outside where there is grass and sky.

If you have a garden, spend much time as possible.If possible, go for a walk in a park, or in the open field.

When you look at the horizon, the eye muscles are totally relaxed and this helps relax the head and neck: it is one of the reasons why most of us enjoy the sea.So, if you can get somewhere where there is a good view into the distance, go for this reason.

Pets and animals

There is evidence that outline and interact with a pet have a similar effect to re?r.Si you have a pet, spend time quality with him all day. If there is no animal in your home, any of your friends and relatives have a complacent dog or a cat? could provide help in their local animal rescue Center?

If anxiety is focused on animals in any case, do not do this, although you might want to set goals around it during his recovery.

Some comments from readers of this blog:

I like to see humor in everyday situations and I love to laugh and smile.

Andrew

"Because I know I can listen to music, or go to run, I am not around allowing that anxious thoughts to afianzarse.Si no longer have these things in place, I would not be motivated to do when I am ansioso.I participate in charity events and became the race of life. training for these events provides an approach to maintain my f?sico.Y State a great sense of achievement once had completed them."

Sarah

Overcoming anxiety - how to take the next step
 

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Treatment of anxiety in part 2 of distraction

Treatment of anxiety with distraction: in my previous post about the treatment of anxiety.

Physical exercise

This simply means keep-alive when you are stressed. If you are physically occupied, are less likely to stop me in worry thoughts. You could try to take exercise such as walking, jogging, playing squash, and so forth.Such activities are particularly beneficial as help use up that otherwise may feel tensa.Si at a party, began to feel self-conscious, could offer to take drinks around the people to keep itself same adrenaline and your mind occupied. If your physical task requires mental effort, much better, because the effect of distraction will be more powerful.

In different situations will require different activities.You could play squash on the night of work without stress of the day; a brief upwards and downwards in the corridor where you are tense in the Office; to rearrange your desktop when you are not able to leave the Office but is alone walk; relax and rewind paper clips to take the edge off their anxiety in meetings.

Other distractions that might try taking the dog walk, the reorganisation of his garage or a room in the House if you can not quit, questioned her purse, update your journal, if you're physically limited in what you can do: in the waiting room of a doctor, for example.

Reorientation

This means that yourself distracting .paying great attention to the things around you.If you were in a busy street you might try counting the number of men and women could do with blond hair or find certain objects in a shop window; in a cafe, may hear discussions of others or study the details of the dress of a person or an image.

You don't have to be sophisticated, that you only need to find a variety of objects that absorb your attention.For example, if a woman were anxious about the use of supermarkets, she could read license plates of cars as her friend led him to the store, attend closely to your list of purchases while moving round the supermarket and in boxes, read the details on food packages, count the number of elements of their own or someone else basket or navigate through a magazine.

Mental exercise

This requires that to be more creative and use more mental by generating a phrase effort distracting, image or mental for usted.Se exercise can try reciting some poetry, recalling a favorite holiday trip, practicing mental arithmetic or study someone close and try to guess what they do, what interests that might have, where they are and so on.

Housing in an imaginary scene could try to take your mind away from worry thoughts; making the scene come alive with colours and sounds and texture, you can distract you even better.

Examples of this would be imagining their dream home and then walking through the rooms, Studio detail;'listen to ' a well-loved melody; cycling on a familiar and very appreciated, paying attention to the scenery; Recalling all the stages involved in making a presentation flower complexes; track or redesign of your detailed hogar.M?s mental, most annoying tasks.

Causes of anxiety of the child

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Boards of Directors of anxiety

Boards of Directors of anxiety: identification of worrying thoughts and images

Overcoming anxiety: part II (read part overcome anxiety here)

Anxiety management is something that needs to learn when you are calm, to help overcome anxiety when really pasa.Cuando you feel quiet, is not always easy to recall thoughts or images that triggered its ansiedad.Mantener a record of what passes through your mind about anxiety episode time may be the best way to discover the words, images, or phrases that cause tension - and ultimately, help you to learn some skills management of anxiety.

Use a thought as a diary, journal writing everything in your mind when you start to feel anxiety attack sobre.

With practice, this task will be easier; but if you are still difficult for this exercise, remember that the time is important; if you do not catch a thought like, can perderlo.Asimismo, try not shying away from examining what feels and piensa.A regret that in the short-term you may feel discomfort watching closely in their thoughts, to do so you will greatly improve their anxiety management skills and eventually be able to take control of their concerns and anxiety attacks.

Anxious thoughts interrogation

When you have recorded your stressful thoughts, will have to seek the biases of common thought that fall into the broad categories of:

catastrophizing: anticipating the total if somewhat less disaster goes wrong;in black and white thinking: seeing things in terms of 'all or nothing' and overlooking degree and commitment;overstated: magnify weak or negative aspects forgetting the positive aspects and its strengths; signalsabout generalization: conclude everything possible to always be terrible due to a bad experience, while ignoring the positive: with a view to personal strengths and good experiences and housing on the negative aspects of you and your life;Analysis: searching for my fear.

At this stage in their education management of anxiety, which tries to evaluate if your thoughts are rational or no.En time feel worried or anxious, it is not possible to be able to irrational thinking patterns spot or predictions; if this is the case, look at your registration later, when you feel calm and able to see the claramente.Si situation you have difficulties to obtain a rational perspective, ask a friend to look through the diary entries and comments on the accuracy of their perceptions and predictions.

5 Ways of Dealing with anxiety

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Anxiety treatment tips: how to get enough sleep

Dream can become a major concern for people with anxiety. Some people find it difficult to get enough sleep because racing his mind and his body in full alert. Others are so exhausted from the constant tension of anxiety that sleep for much longer than it normally.

It's sleep can be treated as part of its programme of treatment of anxiety disorders. There is also such as apnea sleep you need medical help sleep disorders.If suspicion has a sleep disorder and then call the médico.Si you're not sure could try to suggest first self-help methods and see if they help.

Worry about dream

Treatment of anxiety - more sleep

As with most aspects of anxiety, sleep disorders can form a vicious circle. Stress and concerns can affect the amount or quality of sleep obtained, but lack of sleep in turn reduces its energy and ability to cope with the day siguiente.Esto generates more anxiety, make for another bad night and so forth.Also, certain types of anxiety, concern not sleeping itself becomes part of the problem.

Similarly, dozing on the couch throughout the day and sleep through the night really can leave feeling lethargic and without any energy, by which you want to do the same siguiente.Preocupante day which is not sufficiently strong as to stay awake during the whole day only increases the problem.

We tend to think in terms of eight hours a night, but this is only a general guide and people vary in their needs sleep. we are scheduled to sleep when it is dark and be active when DST, what more we can sleep in winter. Some activities are also tired more than others, so we slept over some nights than others.

Task - Deal with his dream

Start by keeping a journal sleep for a couple of weeks - use your notebook to register when you sleep and for how long. Note If you take much time to get to sleep if you wake up frequently during the night, if he wakes up in the morning and cannot return to sleep.

Note the times falls asleep during the day, even if it is only a cat nap.

Once you have a record of his dream for a period of time can be examined to see if there is a pattern.If you are concerned about lack of sleep, check that this is really the case - you will be amazed of how much sleep you are getting.

Compare their diaries

Since already kept a diary of anxiety can compare the two and see if there is a connection.You sleep less of a bad day for anxiety or exhaustion means that you sleep more?

When you lie awake, is concerned about anxious thoughts or physical symptoms of anxiety?Do you have dreams or nightmares?Got some good nights and some bad, and are connected to everything what happened on the day?Do you or bad weather, the temperature in the bedroom, time to go to bed, it has eaten or drunk bedtime?

If you are disturbed by eager, thoughts while being established to sleep, or when you wake during the night, you will need to devise a strategy to deal with them.

In a future article I will explain how anxiety affects your thinking and cover some techniques to reduce anxiety pensamientos.Entretanto, put the remainder of the program sleep in place so that it starts the good form step following h?bitos.El is see what changes you can make for the cosas.Se trafficking greatly improve the formation of yourself and, of course, be patient while waiting to make the changes take efecto.Utilice checklist below to ensure that has done as much as possible.

Make sure that your room is comfortable and peaceful as possible. don't use more ' t room for anything else: remove any TVs, computers and other secure room distractions.Make is at a temperature suitable for you and well-ventilated, open the window during the day to allow fresh air in.Make insurance that the bed is comfortable, with bed linen clean warm and mattress support.(If you cannot afford a new mattress, try putting a plate under old.)Make sure that the room is dark enough for you: If you buy curtains or blinds in light, then add coatings or blinds blackout. If you prefer a bit of light which is fine.Decide how long you need to sleep, and add a little time for your preferred by the activity of sleep (read, sex, relaxation, etc.).Tell that is all the time that will bed.Have période de wind down at least half an hour for you get ready for any cama.completar tasks or tasks, allows phone calls go to voicemail and spend the time with some relaxing activity.Do have a meal heavy within three hours of going to bed (make your dinner something light) .Evite beverages containing caffeine and alcohol.If which can not be to sleep within 30 minutes of going to bed or waking up at night, not to remain in bed - get up and go to another room and do something calming and relaxing until you feel sleepy.If sleep much, consider reducing the amount of sleep you have during the d?a.Ello slowly and allow you get used to each reduction. also try to go to bed late and get up earlier.Anxiety diseases
 

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Overcome the anxiety and panic attacks: Know Your Enemy

If you suffer with anxiety and panic attacks can often help you to treat the symptoms if you know exactly what you offer is. Here is an overview of the most common types of disorders of panic and anxiety that can explain the nature of the symptoms.

(Tag) generalized anxiety disorder

Tag is different from a phobia, which feels too eager, but without a specific approach.You feel tense and unable to relax.Many of the symptoms of a panic attack may feel, but without the climactic p?nico.También fever can constantly worried about something going bad people you care about, and you may feel your worrying protects these personas.La constant concern is very worrying and may feel like that is out of control and could go mad.

Feeling "Unreal"

«Some people describe a strange and Mieda sensation of there ' is not enough', 'Unreal' or ' not in my body correctly» .Esto is not really a disorder anxiety itself, but is mentioned so often need explicar.sucede when a person breathes quickly and superficial, which upsets the balance of oxygen and carbon dioxide in your system. It is frightening but not dangerous.

If you've had anxiety for a long time and I think you know everything that await us, then be very frightening if these feelings of unreality develop suddenly everything else that has to face.

Obsessive compulsive disorder (OCD)

OCD starts with obsessive thoughts, which are so upset to find a way to get rid of them.If your path is carried out by compulsive behaviors are TOC.Compulsiones often have to be repeated several times before it feels as thinking has been aborted.

Obsessive thoughts are usually about dirt and sickness or hurt someone, either by accident or by giving way to an impulse.Thoughts about germs can lead hand compulsive washing or cleaning.Fear of harm can lead to checking taps gas, electrical connections, or the car.

Other compulsions entail hoarding (newspapers, food or just spam), or a concern with symmetry or fix things in a particular order.

Sometimes there is an obvious link between compulsive behavior and the object of obsession - e.g. dirt and washing - but in other cases seems not no connection logic. for example, someone believes that they had to play each lamp post spent to avoid something terrible from a member of his family.

Sometimes the compulsions are thoughts instead of obsessive of harming someone acciones.Pensamientos or doing something unethical or taboo, can lead to compulsive thoughts on prayer to cancel the obsessive thoughts.

Compulsions tend to increase over time, you need to make a longer ritual with more repetitions to achieve the same amount of ansiedad.Esto temporary reduction is exhausting course and therefore someone with OCD can eventually arrive at a point where avoid as far as possible to the things that trigger your compulsiones.Por example, this may mean that someone with an obsession for cleaning becomes really in quite dirty because they do not face the enormous ritual of taking a shower or wash the hair.

If you have this disorder may well have always been a methodical person, accurate and cuidadosa.Usted can even have a job that exploit these qualities useful. When you are under stress useful qualities resort to this disorder.

Breathing techniques to overcome anxiety

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Breathing techniques to overcome anxiety

It is a simple breathing exercise to cope with anxiety

There is much to say about breathing in overcoming anxiety, but for now here is a simple technique to practice. Start by doing this exercise when you are sitting comfortably and is not particularly anxious. Practice in a couple of times and take note of how you feel and how it affects your body.This is so that you can learn to rely on this kind of respiration. need to know to not make you feel worse.

Take a normal in.When breath you breathe, trying to do that breath lasts longer than this encouragement for several breaths in.Do rhythmically.Take a break.

If it is difficult to establish a rate with this new type of breathing, trying to count in your head.

Breathe in a 4.el Breathe out to a count 8 count does this for several breaths.Take a break.

If these counts are too long for you, then, choose your own numbers.If you can manage longer counts and then slower and calmer hacerlo.La becomes his breathing better.

Once you feel comfortable breathing like this, you can do so as often as necesario.No hurt him, in fact you particular ayudar?.En, use it when you're in a situation that is difficult for you, where would panic or be very ansioso.Inicia breathing as soon as possible, so that you are going to the situation calmly.

Treatment of anxiety - Tips how to get enough sleep

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