Month: January 2018

Tips When Faced Panic Attack

When someone experiences a panic attack, it’s usually scarier for that person to go through it alone. One exception to this might be if that same individual is panicking because he or she has difficulty being around people.

If that isn’t the case and you’re with someone who is requesting assistance, there are numerous things you can do to help. These are just a few of them.

Keep Them Calm

Having a panic attack can be a very scary and confusing experience. One of the best things you can do for someone who is suffering from one of them is to help the individual stay calm. Come up with a simple activity you can do with them. This gives him or her something to focus on.

It can be something as easy as lifting your arms or counting to ten. If possible, find something that’s a bit more challenging for them to do. The sense of accomplishment they feel when they finish the task should help to make them feel more in control.

Get the Person to a Quiet Place

Getting over a panic attack is all about calming down, which can be hard to do in a noisy or chaotic location. Try to encourage the person to move to a calm and quiet place, if they are willing to do so. Consider asking if there is a certain place they’d like to relocate to and help them get there if possible. However, don’t be too forceful about it. Doing so might potentially make the situation worse.

Help Them Breathe

People who are having a panic attack tend to hyperventilate, especially if it’s the first time they are experiencing the sensation. Shallow, rapid breaths cause the amount of carbon dioxide in the bloodstream to fall. This can lead to symptoms such as headache, weakness, dizziness, or tingling in the hands and feet.

When people experience these symptoms, they often feel like they aren’t getting enough air, which causes them to hyperventilate even more. Encourage the panic attack sufferer to take slow, deep breaths by doing so yourself. Inhale slowly, count to three, then exhale slowly and repeat. Chances are good that this will have a positive effect.

Stay with the Individual

When someone is having a panic attack, they may feel like they want to be alone. But, the best thing that you can do for them is to stay with them and keep them calm. Remind them that you are there to help them. They may say things to you that are rude or aggressive, but try to keep in mind that they’re very upset and don’t mean everything that they say.

Take Care of Yourself

If the person you’re trying to calm down sees that you start to panic, it can make things even worse. It’s perfectly normal to feel stressed out or have an elevated concern for your friend during this situation. But, you need to make sure that you stay calm and in control. Quite honestly, it’s the best way to help.

Of course, these aren’t the only methods to help someone who is having a panic attack. Everyone responds to different things. If the first thing doesn’t work, try something else. The most important thing to do is to try.

Tips For Beat Stress

An American psychologist’s proposed model for coping with stress raises questions about the low-arousal approaches that most therapists recommend, such as relaxation, meditation and hypnosis: Are patients who never learn to face and deal with stressful situation doomed to repeat them?

OK so you’ve tried stress-busting technique in the books. You believe, along with many psychologists, that equanimity of mind and body somehow amounts to good health. You’ve learned to relax. You’ve had yourself hypnotized and biofeedbacked.

Yet you still find yourself undone by life’s slings and arrows. Well, buddy, forget that mushy mellow scene. If you want to stay mentally fit, it’s time to get tough.

As defined by health psychologist Richard Dienstbier of the University of Nebraska, toughness means a distinct reaction pattern to stress – mental, emotional and physiological – that characterizes animals and humans who cope effectively. To understand the toughness response, it’s necessary to look at the main physiological systems that mediate it.


The first involves a pathway from a brain structure called the hypothalamus to the sympathetic branch to the autonomic nervous system, and from there to the adrenal medulla. The sympathetic nervous system, or SNS, is responsible for the heart-pounding, sweaty-palmed “fight or flight” response that mobilizes body and mind to deal with challenging situations. As part of this response, the adrenal gland releases its main hormone, adrenaline.

The second system involved in the toughness response also begins with the hypothalamus but acts through the pituitary gland, which in turn stimulates the adrenal cortex to release cortisol – the chief “stress hormone” involved in Hans Selye’s now-famous stress model.

Together the pattern of SNS-adrenal medulla and pituitary-adrenal cortex responses to stressful challenges defines the nature of the toughness trait.

Dienstbier muscles up an impressive array of research to show that the bodily response of his tough individuals differs dramatically from that of their less mentally-fit colleagues. In toughies, the normal, everyday level of activity in the two systems is nice and low; tough people are at relative ease under most ordinary circumstances.

But when faced with a stressful challenge or threat, the SNS-adrenal-medulla system springs into action quickly and efficiently, while the pituitary-adrenal-cortex system remains relatively stable. As soon as the emergency is over, the adrenaline response returns quickly to normal, while the cortisol response stays low.

The smoothness and efficiency of the physiological arousal pattern is what characterizes the toughness response – a response that has important after-effects in the brain. Such a restrained reaction, Dienstbier finds, prevents depletion of cathecholamines, important brain neurotransmitters that affect mood and motivation.

Not so for the non-tough. Their physiological reactions tend to be far more overblown and longer lasting, even in the face of everyday hassles. The result is a greater, more disorganizing arousal, less effective coping and faster depletion of brain cathecholamines, which can lead to helplessness and depression.


Dienstbier points out that the physiological toughness response – or its absence – interacts with a person’s psychological appraisal of his or her own ability to cope with challenge. This in turn contributes to the person’s self-image as an effective master of adversity or a helpless schlemiel – a self-assessment that influences later physiological reactions to stress.

The most effective place to intervene is at the psychological level. Learning effective coping skills, says Dienstbier, can make the physiological reaction of the two systems to threat or challenge less intense and more automatic.

Instead of being immobilized by gut-wrenching panic, for example, your nervous system’s appraisal of threat becomes a goad to seek out alternative solutions. It’s as if your stress system is learning the skill of coping, much as you once learned, and wired into your brain, how to ride a bike.


Is toughness, then, the equivalent of the now-legendary Type A personality, the hard-driving, competitively hostile, workaholic behaviour pattern that’s been linked with early death from heart disease? Aren’t As, who aggressively seek out new worlds to conquer, automatically tough?

No way. The recent literature on Type A suggests that it isn’t the challenge-seeking aspect of Type A behaviour that causes problems, but rather its frequent hostility, frustration and depression. These result from a behaviour pattern that relies on trying indiscriminately to butt one’s way through social interactions.

Research shows that Type As recover more slowly than Type Bs and that, when Type As are challenged, both their adrenaline and cortisol systems react more strongly.

Dienstbier’s model of toughness raises questions for psychotherapists who use low-arousal approaches such as relaxation, hypnosis and meditation for stress management: Are patients who never learn to face and deal with stressful situations doomed to repeat them?

If they don’t stand eyeball to eyeball with adversity and periodically flex the coping, skills needed to make it in the world, they may never fully develop a sense of mastery.

I believe “The opposite of great truth is also true.”

Day and Night, Work and Rest, Art and Science… they all looks opposite but my viewpoint is they compliment each other.

The more you relax, the more you active. Life is a balance between what we can and what we cannot. Learn to live between effort and surrender.

All About Mood Swings

Have you been experiencing intense moods as a result of the events that occur in your life? If yes, then there are chances you are suffering from mood swings.

What exactly is mood swings? it refer to extreme or rapid changes in one’s mood. It is a prevailing state of mind that can vary from minor mood changes to significant mood changes, in an individual’s day-to-day life. The emotional state of mind is mostly common in women, though it can occur in men as well. it can be a symptom of a mood disorder such as chronic depression, particularly when it become problematic.

What exactly causes mood swings?

There isn’t a single known cause of it, thanks to the fact that several things can trigger the onset of this condition ranging from drug abuse, unhealthy diet to lifestyle changes. Here are some of the common causes of it.

· Stress -People who undergo prolonged periods of stress are highly vulnerable to mood swings. When we are subjected to continuous stress in our daily lives, we can end up experiencing intense moods in reaction to the events that make us feel stressed. Undergoing prolonged periods of chronic stress can also lead to intense mood swings over time.

· Changes in brain chemistry-Having abnormal levels of neurotransmitters such as serotonin in the brain has also been attributed to mood swings and other forms of mood disorders. Even a slight imbalance of neurotransmitters in the brain could result in intense mood changes, anxiety, stress and depression.

· Bipolar disorder-Persons with bipolar disorder are highly vulnerable to mood swings, thanks to the fact that they experience intense mood while reacting to any prevailing situation. Moreover, they find it difficult to adjust their moods to suit the prevailing situations appropriately.

· Drugs and alcohol abuse- alcohol and other drugs such as cocaine are a major cause of mood swings in men and women alike. Drugs have been known to alter the brain chemistry, hence making one vulnerable to it. They can also lead to dramatic swings in mood and extreme reactions to external events.

· Unhealthy diet- consuming excess sugar can lead to fluctuations in blood sugar levels, which is also known to be a leading cause of mood changes

What are some of the symptoms of it?

Here are some of the common symptoms of it that you should always be on the lookout if you suspect you are experiencing this destructive emotional state of mind.

· Irritability and feelings of agitation

· Stress

· Anger

· Lack of sleep

While there might not be a known cure for it, there are however some treatment options that can help alleviate this emotional state of mind. They include-

· Therapy-Therapy, such as cognitive behavioral therapy can be used to combat the causes of it. Therapy entails using techniques such as vicarious distractions and exercises to break intense mood swings. Therapy can include counseling as well.

· Medications -Some medications such as anticonvulsants can be used for treating it in severe cases. Antidepressant medications can also be used to treat it where changes of chemical imbalances are suspected.

You can also overcome mood swings by consuming a healthy diet, exercising regularly and limiting or avoiding drugs and alcohol abuse. More importantly, you can combat this condition by learning about stress management and how to deal with some of the life stressors that could be exposing you to mood changes

Mood swings can be destructive like any other mood disorders. Mood swings can also adversely affect your quality of life if left unattended. It is therefore imperative to seek help from your doctor if you are experiencing this mood disorder before the situation gets out of control.