Overcoming Panic Attacks

We’ve talked about anxiety many times before on our blog page. And if you happen to suffer from that condition, then you’re probably no stranger to panic attacks. Only those who have experienced them can understand how frightening they can be and how difficult they are to overcome. Though there’s no exact science on how to prevent a full-blown panic attack, there are techniques that can soothe the tension, shorten the duration and reduce its intensity.

The website Bustle.com did a nice job summarizing a few of the critical ways to overcome a panic attack. We’ve shared a handful of them below…

Tip #1: Close Your Eyes

If you are in the midst of a panic attack, you may feel like the world around you is crumbling. You may also feel like people are staring at you or judging you. A quick way to overcome that is to simply close your eyes and the reduce the amount of external stimulation that is surrounding you. This can also quickly create a sense of calming.

Tip #2: Slow Your Breathing

There are times when having a panic can feel like a literal heart attack. Rather than feed into that anxiety, it is recommended to slow your breathing patterns. Avoid the urge to gasp for air because, in fact, that can worsen the experience. A helpful exercise can be counting to four before exhaling. Hopefully after a few times, you’ll notice a soothing sensation.

Tip #3: Repeat An Affirmation

You may not believe it, but something as simple a song lyric can help you overcome a panic attack. If you focus on a phrase (or even a prayer) then keep repeating it in your head, you should be able to lessen the intensity of the attack. “Using a soothing and repetitive phrase can break the cycle of rumination,” therapist Claire Bidwell Smith told Bustle. “This replaces the anxious thought with one that sends a message to the brain to restore the autonomic nervous system to a more serene state.”

Tip #4: Change Your Environment

There is nothing wrong with walking out of a room if you’re in the middle of a panic attack. It doesn’t matter if you’re in the workplace or at someone’s house, just try changing your surroundings (preferably to an open, outdoor space). This can be a quick way to soothe the nerves and it can hopefully expose you to a calmer, more serene environment.

When Anxiety Leads To Alcoholism

 

We have all heard the term “liquid courage” before. The idea that someone who is normally shy can suddenly become the life of the party after a few sips of beer or wine. Well sadly, many social anxiety sufferers do believe that myth and now new evidence is showing that people with those afflictions are more prone to becoming alcoholics.

 

A recent study published in the journal Personality and Individual Differences (and shared on the Newsweek site) touched on this subject and found some interesting statistics taken from a grouping of 97 volunteers. Everyone who participated in the research admittedly had varying degrees of shyness. On nights out and during social events, a majority chose to partake in drinking solely for purpose of “loosening up.” Their belief was that social anxiety can be lessened after alcohol consumption.

 

“Shyness can be a symptom of social anxiety disorder,” the study authors relayed to Newsweek. “In turn, individuals with this disorder often turn to alcohol use disorder in order to cope with their symptoms although this is not advised. For instance, in the U.S. social anxiety disorder precedes alcohol use disorder in 80 percent of cases in patients who experience both conditions.”

 

One of the true surprising stats of the study were the effects these people felt the morning after they drank. During the so-called “hangover period,” anxiety levels among these shy volunteers was said to have increased dramatically. The scary thing here, is the development of a potential cycle. With the increase of anxiety the following day, comes the increased need to drink again and “calm the nerves.”

 

University of Exeter professor Celia Morgan was also quoted in the Newsweek article and felt that the day after results deserved further examination.

 

“We know that many people drink to ease anxiety felt in social situations, she added. “But this research suggests that this might have rebound consequences the next day, with more shy individuals more likely to experience this, sometimes debilitating, aspect of hangover. These findings also suggest that these habits, in turn, might be linked to people’s chance of developing a problem with alcohol.”

 

Interestingly, the term “hanxiety” was used to describe these feelings. Combining symptoms of a hangover and anxiety, it classified the condition as a common occurrence. The ultimate recommendation was for socially anxious people to seek out professional assistance or counseling if alcohol continues to be their form of escape. Believe us when we say that drinking will only lead to bigger issues down the line and is never the proper coping mechanism for an emotional hurdle.

 

Addressing Mental Health In The Workplace

 

It is sad that in 2018, there is still a stigma about mental health. Countless people experience shame around discussing an issue like depression or anxiety when, in fact, they impact millions of Americans each year. Jobs, in particular, can be a touchy place when it comes to bringing up these conditions. Many fear they will be judged or even fired if they let on about about their emotional state. The truth of the matter is, these are natural human conditions that deserve to be addressed and respected by workplace superiors.

 

Recently, the website Refinery 29 brought this important topic up to its readers. Using real life examples of workers suffering from mental health conditions, it illustrated a major lack of understanding from the vantage point of corporate America.

 

Lindsay Johnson (who was interviewed for the piece) shared the challenges she faced as a sufferer of panic attacks and anxiety. At her unnamed tech company, she said she struggled to discuss remote time with her supervisors; a recommendation that came directly from her doctor. To many, her inability to focus and need to leave the premises appeared to be a “workplace cop out;” when it fact they were symptoms of a very real condition.

 

“My panic attacks can come out of nowhere,” Johnson explained on the site. “My confidence has definitely taken a hit as I can imagine others thinking I am ‘slacking off’ when I have to deal with my panic. I have missed work and worked from home more than others when things have gotten worse, which isn’t great for optics.”

 

The article goes on to point out that as much as 70 percent of corporate workplaces do not have mental health policies or were at least unaware of any. Jaime Klein, a senior corporate HR rep, also spoke to Refinery and corroborated the fact that many human resources employees are not properly trained in dealing with mental illness. Often times, these conditions can be confused for laziness or excuses, which can create even more anxiety for the employee who is suffering.

 

However, Klein did say that many people in her field are beginning to shift their attitudes. With that in mind, the hope is that future workplaces will become more accommodating to these types of conditions.

 

“People who suffer from mental illnesses are perfectly capable, they just need the support to thrive,” she concluded. “Mental health should be prioritized in the same ways that any other illness is. It should be okay to say, ‘Sorry, I have really bad anxiety today, can I work from home?’”

 

Viral Memes Are Addressing Anxiety

There is no denying that the internet and social media have their good and bad qualities. For every viral rant and “dark web” story, there is also positive encouragement to be found (if you’re able to look in the right places). Whether it’s the support people can find from online message boards like Reddit, viral hashtags that touch upon a mental health awareness or, in one of the newest turns, cute viral memes offering everyday encouragement for people dealing with anxiety.

For those unfamiliar, a “meme” is a shareable picture with a short catchy message plastered over an image. Often times they’re used for humorous purposes. but in the case of the trendy “You Can Do All Things” series, they’re offering daily mantras for people who may be struggling emotionally.

“All Things” memes are the brainchild of an internet artist who goes by the name, The Latest Kate. Primarily focused on animals, they (as the Huffington Post Life site properly put it) simply work as visual “pep talks.” The files are not big, which means they can be easily downloaded and shared. They also adapt nicely to mobile phones, tablets and social media profiles, meaning you can enjoy them anytime and anywhere.

The image below is one of the most popular. Focusing specifically on anxiety, it offers a soothing message (interestingly enough, paired with calm, cool colors).

This snake picture from Kate again uses calming color tones, that can dampen aggression. This is one people have shared to overcome difficult news.

The popular “Cat Meme” below circles in on depression. It’s a longer statement, but one that holds true for someone going through a difficult time.

We all know how viral unicorns have become and this Kate message uses the famed icon as a statement of empowerment. A little humor can certainly help too.

Though topics like suicide are never specifically called out in Kate’s artwork, these messages certainly convey a “Hang In There” mentality. We all know how important it is to hear that type of reinforcement after a particularly difficult day.

And perhaps, one of her most popular memes of all. They say sometimes that a “short and sweet” message is all you need. This very cute pic seems to convey the sentiment perfectly.

To keep up with all of the great work that Kate is doing, we encourage all of our followers to check in to her official Tumblr page.

The Dark Side Of The Holiday Season

With November upon us, expect to see lots of joyful Thanksgiving, Christmas and New Year’s ads plastered on your TV’s and mobile devices. And while that’s all fine and dandy, it is worth noting that this season can stir up difficult emotions as well. In fact, many studies have shown that depression, anxiety and addictive tendencies all increase during the “holiday season.”

Recently Forbes touched upon this timely issue, calling out several of the triggers that can dredge up dark feelings. Stress, for example, is much more common during the November and December months due to an increase of demands. Everything from work deadlines, to holiday shopping lists, to travel hassles and what have you. A lot can be expected of a person during this period and it is important to take a step back for mental health checks and self care.

Anxiety is another common emotion during this time of year. Though the idea of spending time with family is exciting to most, there can be certain loved ones who create anxious feelings. Facing a dysfunctional family member (who perhaps harassed or abused you) can be tremendously difficult and often times drives people to use in order to escape painful memories.

On the family front, grief also comes into play. Perhaps this is the first Thanksgiving without a parent or a grandparent. That, in itself, is incredibly painful and can send people into a depressive spiral. Divorce and separation is often thrust to the forefront too, especially if you’re anticipating uncomfortable confrontations with an ex.

The Forbes piece called out a specific symptom of depression that occurs during the holiday season. It is defined as “anhedonia” or the loss of interest in previously enjoyable activities. Basically, it is the inability to experience joy or pleasure.

“This is a time when there is an increase in stressful demands, an inability to sidestep family issues, and heavy emphasis put on managing expectations,” Forbes writer Anita Sanz explained in the article. “Thus, the holidays can leave a person dealing with depression with increased feelings of sadness, guilt, inadequacy, overwhelm, alienation, and unworthiness.”

So what can be done to combat these issues? The article goes on to lay out several helpful tactics; including creating laid out plans and timelines, setting realistic expectations and simply avoiding toxic situations. We too are making ourselves available during these months to lend support to anyone anticipating a difficult end of the year. Please, reach out in advance and save yourself unnecessary trauma and pain.

The Marriage Between Grief And Anxiety

We have all heard of the five stages of grief. There is, of course, denial, anger, bargaining, depression and acceptance. And while those certainly play into the way we mourn a lost loved one, it is important to highlight anxiety as well.

The Washington Post did a nice job of bringing this connection to the forefront in a new article that was published this week. In it, writer Claire Bidwell Smith explains that watching someone close to you pass can stir up all kind of stressful emotions. Vulnerability is a major part of the grieving experience, as seeing death firsthand often makes us question our own mortality. If the person who you lost was a peer or a spouse, that can most certainly intensify those feelings.

Bidwell Smith, who also happens to be a professional therapist, delved into many of the symptoms she has seen with clients experiencing sudden loss. Common issues include panic attacks and bursts of rage, all stemming from inner anxiety. She believes that societal norms also play a part in this tense grieving process, as we are often forced to jump back into our regular routines following a loved one’s funeral.

“Our culture is not very adept at making space for grief,” Bidwell Smith writes. “That was true over 20 ago when I was going through it, and is still largely true today. Sheryl Sandberg, the chief operating officer of Facebook, has been particularly vocal in the past few years, following the sudden death of her husband, about the lack of support and acknowledgment for grief in the workplace.”

Those who are in throws of corporate America are well aware of these “norms.” Often times, a bereavement leave is only one to two days; hardly enough time to process difficult feelings. Immediately after a passing, most people are expected to show right back up for work and jump into the daily grind without fully processing their feelings.

From our own experience, as Inneractions grief session leaders, we can tell you that burying upsetting emotions is never the right answer. Sooner or later these anxious thoughts will re-emerge and, often times, in more severe way. We certainly want to make ourselves available to anyone facing a difficult situation and applaud Bidwell Smith for bringing this topic to the front pages of The Post. 

She ends her piece with an important quote from Kübler-Ross...

“You will not ‘get over’ the loss of a loved one; you will learn to live with it. You will heal and you will rebuild yourself around the loss you have suffered. You will be whole again but you will never be the same. Nor should you be the same nor would you want to.”

Using Virtual Reality To Combat Fear

As the season of Halloween approaches, we thought now would be an appropriate time to discuss the very real issue of “Fear.” Phobias, anxieties and paranoia are much more common across America than you may realize and for many, they can have crippling consequences. One of the more encouraging stories on this topic came from The Independent and discussed how technology is being used to help people overcome issues that may be plaguing them.

This latest news concerns Virtual Reality (“VR” for short) and the idea that can people can face their darkest fears in a controlled setting. One example given concerns a phobia of heights, which can impede people from working in tall buildings or boarding airplanes. In this scenario, subjects put on VR glasses and are given “virtual challenges” that put them atop high peaks in the safety of a therapist’s office. Counselors are there to guide them every step of the way and can turn off the experience at a moment’s notice.

“A fear of heights is just the most common type of phobia, and one we know a lot of people do not get treatment for despite it impinging on many people’s lives quite a lot,” University of Oxford professor Daniel Freeman told The Guardian. “What is hugely encouraging here is just the size of the treatment effects; it is really very large. And the results with this are very encouraging.”

Freeman has been part of an ongoing study analyzing VR treatment for phobias. Not only is he using it to combat height issues, he is also exploring ways virtual reality can treat depression and schizophrenia. In regards to the height experiment, he tested 100 adults who claimed to suffer from this type of paranoia. Among them, exactly half were given VR sessions two to three times a week. After a period of months, 68% claimed their fears had lessened.

As he explained to The Independent, there was a strict regimen that accompanies each session. For these experiments, coaches would slowly put subjects on different floors of a VR building and ask them to perform activities (such as picking fruit, which is shown below). Pep talks and surveys would be implemented, slowly building people’s confidence as they stepped into higher and higher scenarios.

These certainly sound like encouraging results to us and we are excited to see how this type of treatment progresses. In the meantime, however, we offer our own support systems for those dealing with daily phobias and are more than happy to make ourselves available.

Seven Symptoms Of Social Anxiety

  Anxiety can rear its head in many ways. One common trait happens when people are put into social situations. It is actually quite common to feel uncomfortable and uneasy within large groups (especially as we become more and more isolated through technology). But truth be told, this can turn into a very severe issue and (to their credit) The Philly Voice addressed it on the front of their website, along with diagnosable symptoms to look out for.   Sympton #1: Withdrawing From Social Events Sure it’s common to skip a party if you’re feeling tired or preoccupied. But if it starts happening more and more without a valid excuse, that may be something to look into. Most often, social anxiety sufferers will choose to decline invitations because of uncomfortableness or the fear of being singled out.   Sympton #2: Fear Of Meeting New People Staying in your “comfort zone” of friends can actually be a symptom of social anxiety. If you shy away from new coworkers or purposely avoid opportunities to make friends, this could be a warning sign.   Symptom #3: Oversensitivity To Criticism Of course no one likes to be criticized. But if this feeling begins to be crippling, take note. Social anxiety sufferers have a very difficult time receiving negative feedback and thus, go out of their way to avoid taking risks.   Symptom #4: Low Self-Esteem People who stay isolated often suffer from low self-esteem. One of the fears of attending events or mixers is that you will be judged and/or scrutinized. If these types of feelings are preventing you from going out, know that it is a common social anxiety occurrence.   Symptom #5: The “Shy” Label Now we all know there is nothing wrong with being shy or reserved, but if you have a hard time communicating with others that may go beyond that common label. If you have been described this way, do a deeper self-evaluation and see if your withdrawn nature may be a bit too extreme.   Symptom #6: Physical Symptoms Did you know that social anxiety can manifest itself physically? People suffering from this often experience heart palpitations, excessive sweating, dry throat and trembling. Worst of all, you could be putting your health at risk if these symptoms are continually ignored.   Symptom #7: Fear Of Being Judged Probably one of the biggest symptoms of social anxiety, the fear of judgment can create real mental health issues. Those suffering from this tend to be hypercritical of themselves, leading to depression and even suicidal tendencies.   Obviously, there are many levels of social anxiety. But if you find yourself saying “yes” to a majority of these symptoms, then you may want to seek professional help. We at inneractions are always available to talk this through, if you feel you need to reach out.  

Why Anxiety Can Impact Anyone

You’d think that celebrities would be the last people dealing with anxiety issues. Adored by millions, wealthy beyond compare…It should be a stress-free life, right? Wrong. Tackling issues like depression, shame and panic attacks are just as common in their world as they are in ours. Which is why we’re glad that NBA superstar Kevin Love has come forward to humanize this very real disorder.

Love shot to fame as a hoopster for the Cleveland Cavaliers. Always smiling on the court and during interviews, it came as a surprise to many fans when he penned a moving essay about his struggles. Love’s new motto is “open communication,” emphasizing that that these are feeling that they should not keep to themselves.

Of course, it took Love several decades to come to that conclusion. He admitted keeping his feelings hidden from family and friends for over 29 years. Then the struggles became too heavy and Love found solace through therapy and professional support.

“Mental health isn’t just an athlete thing. It’s an everyone thing,” he wrote. “No matter what our circumstances, we’re all carrying around things that hurt — and they can hurt us if we keep them buried inside. Not talking about our inner lives robs us of really getting to know ourselves and robs us of the chance to reach out to others in need. So if you’re reading this and you’re having a hard time, no matter how big or small it seems to you, I want to remind you that you’re not weird or different for sharing what you’re going through. Just the opposite. It could be the most important thing you do. It was for me.“

Not surprisingly, since that essay was released Love has received thousands of emails and messages of support. He has since gone on the talk show circuit (most recently appearing on The TODAY Show), speaking out about how common these feelings truly are.

The Huffington Post also covered the story, illustrating that 18 percent of the American population lives with an anxiety disorder. In truth, anxiety is the most common mental health issue in the country.

We encourage all of our readers who are experiencing these feelings to reach out and seek help. It will feel like a tremendous weight lifted off your shoulders.

To watch more of Kevin’s inspirational story, click below…

Stress In A World Of Startups

Entrepreneurship is something that has obviously been praised over the past decade. With the Silicon Valley boom and so many new opportunities within the ever-expanding internet, why not take a risk and try to launch an innovative business idea? Well for every Google and Facebook, there are thousands of other companies barely scraping by and creating enormous amounts of stress for their owners. Entrepreneur.com rightly called out this stat in a recent article, highlighting the increasing amount of anxiety factors small business owners have to deal with.

To start, it’s important to outline the universal issues that people in these situations consistently face. Things like rising debt, difficulty keeping employees, operational concerns and an initial lack of profits. These are things ALL new businesses struggle with; but for people who are susceptible to stress and anxiety, they can be especially devastating.

Our advice is to most certainly seek out emotional support whenever it’s needed. There is absolutely no shame in acknowledging the emotional turmoil running a small business can cause. But beyond that, Entrepreneur did nicely lay out daily reminders that can hopefully keep the stress levels down.

1. Remember What’s Going Right

Though there will always be times when it feels like everything is working against you, it’s important to keep a “glass half full” mentality. On a regular basis, try writing down lists of the accomplishments that the company has had thus far. They could be very minimal at first (adding a new email to the database, perhaps), but these victories can help be a positive reminder of why you’re following your passion.

2. Rank Your Goals

Feeling overwhelmed is another major stressor for startup owners. Sometimes when there is so much on your plate, you can feel paralyzed and, ultimately, nothing will get done. The article emphasizes the importance of writing every major deadline down and then ranking them accordingly. Think of it as a priority checklist outlined in front of you. It will all begin to appear much more achievable as you begin crossing specific items out.

3. Take Breaks And Don’t Neglect Your Health

Startups can require endless hours of work (we all know this). But there are always tasks that can be postponed to another day. Try to make self-care a top priority, even if it’s for brief moments throughout the day. Take an afternoon walk. Slow down for a 10-minute coffee break. Even watch a few funny YouTube videos. These don’t have to be all-day things, but they can certainly help keep the stressors down.

And above all (as mentioned above), do not be afraid to reach out for help whenever it is needed.