You’re

The Anxious Brain

Disclaimer
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effort has been made to make this e-book as complete and accurate as
possible.

However, there may be mistakes in typography or content. Also, this

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The purpose of this e-book is to educate. The author and the publisher
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Table of Contents

Introduction ............................................................................. 7
Anxiety Disorders - Debilitating Episodes ...................................... 8
Who Suffers From Anxiety? ......................................................... 8

Chapter 1: Knowing What Anxiety Is ...................................... 11

Knowing What Causes Anxiety .................................................. 12

Chapter 2: Managing Your Anxiety .......................................... 14

Relieving Your Anxiety ............................................................. 16
Make Yourself Comfortable ........................................................ 16
Use Calming Self Talk ............................................................... 16
Acknowledge and Accept Your Anxious Thoughts .......................... 16
Distract Yourself ....................................................................... 17
Use Relaxation Techniques ........................................................ 17
Treating Anxiety Without Medication .......................................... 17

Chapter 3: Knowing The Different Types Of Anxiety ............... 20

Anxiety/Panic Disorder .............................................................. 20
Social Anxiety Disorder ............................................................. 21
General Anxiety Disorder ........................................................... 22
Things To Do To Overcome Anxiety Attacks ................................ 23
Anxiety and Panic Attacks: How To Prepare ................................ 24

Chapter 4: Supporting Others Who Suffer From Anxiety ......... 26

Getting Help For Anxiety .......................................................... 28
Anxiety Disorders: What Are They and Do You Or a Loved Get Them?
............................................................................................. 29

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Chapter 5: Tell-Tale Signs Of Anxiety Attacks ......................... 31

Sudden Terror or Sense Of Impending Doom ............................... 31
Chest Pains .............................................................................. 32
Difficulty Breathing ................................................................... 32
Increased Heart Rate ................................................................ 32
Feeling Out Of Control ............................................................... 32
Do You Have an Anxiety Discorder? ........................................... 33
Your Anxious Thoughts Don’t Go Away ........................................ 33
Your Anxiety Manifests Itself Physically ....................................... 33
You Can’t Focus ........................................................................ 34
You Have Trouble Sleeping ........................................................ 34
Anxiety, Panic and Stress ......................................................... 34
Intense Anxiety, Fear and Discomfort......................................... 35

Chapter 6: Eliminating Your Anxiety ....................................... 37

Don’t Go It Alone ...................................................................... 37
Boost Your Confidence .............................................................. 38
Acknowledge The Fear .............................................................. 38
Keep a Gratitude Journal ........................................................... 38
Expose Yourself To What You Fear .............................................. 38
Important Steps To Stop Your Anxiety ....................................... 39
Understand The Anatomy Of Your Anxiety ................................... 39
Stop Scaring Yourself ................................................................ 39
Calm Yourself ........................................................................... 40
Distract Yourself ....................................................................... 40
Know That Anxiety Attacks End .................................................. 40

Chapter 7: Knowing and Managing Anxiety Triggers ............... 41

Learn To Manage Your Anxiety .................................................. 43
Watch For Your Triggers ............................................................ 43
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Start Exercising ........................................................................ 43

Take Some Time To Breathe ...................................................... 44
Talk To Someone You Trust ....................................................... 44
Understand That You’re in Control .............................................. 44
Foods That Can Influence Anxiety .............................................. 44

Chapter 8: The Relationship Between Anxiety and Depression 47

Treatment Of Depression .......................................................... 48
Is Depression a State Of Mind ................................................... 49

Conclusion .............................................................................. 51

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Introduction
____________________________________

Your heart starts to pound… you begin to feel dizzy or faint…

you experience shortness of breath.

You feel tingling or numbness in your hands and feet… you start to feel
pressure in your chest… you think you may be dying or at the least
having a heart attack… you think you may be going crazy… but you're
NOT!

These are the classic symptoms of an Anxiety Attack. Millions of people

scattered about the United States, not to mention other countries
across the world, have them every single day. You may be one of
them. Or you may know someone that is battling with this affliction.

Either way, you need to know how to help yourself, or someone you
care about deal with Anxiety. And the best way to do this is through
understanding what Anxiety is and offering them, or getting, the
support they desperately need.

My hope is that as a long time sufferer of Anxiety and Depression, you

can help yourself, or a loved one, not feel as if they are alone in this
horrific disorder by reading through this guide. That there are other
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people out there that are suffering just as you may be right now at
this very moment. And that you can get help and overcome this
affliction. You can learn to live with it and stop letting it control you.

Anxiety Disorders - Debilitating Episodes

These debilitating episodes are more likely to occur during times of

high stress.

It’s also common for symptoms of clinical depression to be present in

people with anxiety disorders.

Treatment includes behavioral therapy, lifestyle changes and

medications. Sometimes a combination of all three is needed.
Occasionally, a change in lifestyle is all that is needed.

Mainstream treatment generally consists of a combination of

prescription medications and referral to a cognitive behavioral
therapist. This treatment method is often met with controversy.

Some studies show this combination is more effective than either

method alone, while other studies have shown that the majority of
patients gain more benefits from the medications and very little from
the behavioral treatments.

The best treatment may depend on the genetics of the individual

sufferer as well as environmental factors. Working closely with a
counselor, psychiatrist or therapist will aid in determining the best
treatment methods.

Who Suffers From Anxiety?

People who you would never suspect in a million years! In fact,

Anxiety is such a widespread disorder that virtually anyone can suffer
from it. Your uncle Buddy, your Grandma Jean, your sister Annie, your
neighbor Joe, your best friend Patti, or your brother George.

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But, because Anxiety is one of those 'sweep it under the carpet,'

embarrassment-type-I-think-I-might-be-going-crazy” disorders,
people don't like to talk about it. Or admit they are long time sufferers.

Especially if you are someone always in the public eye, such as Kim
Basinger. Kim had a long, difficult struggle with Anxiety disorder, and
kept it a secret for quite a good portion of her life.

You would never guess it to see her up on the 'silver screen' though
would you? But she in fact has spoken out publicly about her battle
with Anxiety in the

hopes that this may raise awareness of this dreaded disorder. And it
has. She is one brave soul to expose a huge portion of her private life
like this. Kudos to you Kim!

Let us not forget also that Anxiety is believed to be an inherited

disorder, although your mom or pop may not show the outward
symptoms of it. Remember, this is an embarrassment disorder, or one
that makes the sufferer believe they are, or are going, crazy.

However, not every person who has experienced an Anxiety attack will
develop a full blown disorder, but don't discount the fact that
potentially they COULD.

Here's an interesting statistical fact for you. According to

NIMH(National Institute of Mental Health) approximately 2.4 MILLION
adult Americans suffer from some form of Anxiety or Panic Disorder.
That's about 40 Million! And, it is twice as common in women as it is in
men.

Maybe this could be a contributing factor in why women worry so

much about things?

Coincidentally, the major reason for people not knowing what is

happening to them, or that they are suffering from Anxiety or Panic
Disorder could be attributed to the fact that many cases reported
began in adolescence.

Therefore, a child may not be as affluent in describing what they are

experiencing compared to the ability of that of an adult.
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The key here is to listen to your children! You would not want them to
endure a childhood full of suffering and not even know the reason for
it.

Another interesting fact to be aware of is that Anxiety attacks don't

only happen when a person is awake! They can, and often do, happen
while sleeping. How scary do you think that may be to wake up to?
Indescribable would be putting it mildly.

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Chapter 1: Knowing What

Anxiety Is
____________________________________

Imagine being stood in front of a high speed locomotive and

you are frozen solid to the spot.

Unable to move, knowing what is about to happen, and can do nothing

to help yourself escape. Now imagine being plunged into this scenario
several times A DAY.

This is what it feels like for an Anxiety Disorder sufferer. Or as close as

it can be described. The only difference is, there is no speeding train
barreling towards you.

It's unseen. And comes from out of nowhere. Without warning.

Crippling you in utter fear. Sound intense? It is.

The 'official' 'unofficial' description of Anxiety is a disorder in which the

individual afflicted feels an intense, irrational fear and an impending
sense of doom or dread.

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What this means is that, in 'layman's terms', if you suffer from Anxiety
Disorder, or any form of it, that you will be confronted with paralyzing
fear for no apparent reason that will make you feel as if there is no
possible way out of it. And you can experience this unprovoked fear at
any time within the course of a day.

In addition to suffering from Anxiety Disorder, an individual may also

have other common disorders that go hand-in-hand with it such as
Depression, Obsessive-Compulsive Disorder, Agoraphobia, or any
other number of Phobias that make it all the more important to seek
treatment for.

Knowing What Causes Anxiety

Short and sweet? Everything and nothing! Reread the definition of it

above. Now the picture should become a bit more clear.

In most documented cases of Anxiety attacks, the patient rarely

reports any event that would have triggered the onset of the attack
itself.

Now, with that said, let me also explain that when an Anxiety sufferer
returns back to a situation or setting where a previous attack
happened, this could trigger another attack, just because they'll be
reminded of how terrifying that first attack was, and unconsciously be
thinking about it successfully triggering yet another attack! It's a
vicious cycle of fear.

And the greatest fear of an Anxiety attack/disorder sufferer? To have

another attack! Hopefully this is beginning to make a little more sense
to you now. Of course the attack hasn't killed them, and most likely
won't, but it can sure feel like you're dying at the moment when an
attack is occurring though.

So, the greatest determiner of having an Anxiety attack is also your

greatest treasure, your mind. Even though you can tell someone that
is having an Anxiety attack that "It's All In Your Mind", this usually
comes out leaving them feel you are trying to be condescending to

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their plight. Not a nice feeling I'm sure you'll agree. Even though you
don't mean it in that way, this is most likely the way it is received.

To be more 'clinical' about Anxiety, it is, in fact, 'all in your mind'.

Because the BRAIN is where all your Anxiety stems from. Many studies
have focused mainly on two specific portions of the brain that are
responsible for inducing feelings of fear and anxiety.

It is simply an unannounced trigger that sets off one's “fight or flight”

defense mechanism, kicks in the adrenaline, and BAM! A full blown
Anxiety attack is on its way forward.

Many times, Anxiety is brought about due to increased stress from

daily life. Bills piling up, children seemingly out of control, pressure
from work, family, and other events can trigger this disorder bringing
it to the surface of an otherwise “dormant” carrier of the genetic traits
passed on by their parents.

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Chapter 2: Managing Your

Anxiety
____________________________________

Anxiety is a regular and predictable part of life; however, if you

suffer from an anxiety disorder, your anxiety can quickly take
over your life.

The good news is that there are small steps that you can take to help
manage and minimize your anxiety.

Here are some small steps that you can take today to help you better
manage and hopefully overcome your anxiety:

Take a Deep Breath

Breathing deeply through your diaphragm triggers your relaxation

response and helps you to switch from the fight-or-flight response to a
more relaxed and balanced state of being.

Inhaling slowly to the count of four and holding your breath for a count
of four, before slowly exhaling to a count of four can significantly
increase your state of relaxation and calm your anxiety symptoms.
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Get Physical

One of the most critical things you can do to cope with your anxiety is
to participate in a regular cardiovascular exercise. If you're not in the
habit of exercising, you can start by taking a walk. Take some time
and create a list of physical activities that you enjoy and place them on
your weekly schedule.

Get Enough Sleep

When you don't get enough sleep, it can trigger your anxiety. If you
find sleeping a nightly challenge, try engaging in a relaxing activity
right before you go to bed. If your brain starts to buzz right before you
go to bed, try jotting down your worries for 10 to 15 minutes, earlier
in your day.

Say an Encouraging Affirmation

Reciting positive, accurate statements to yourself can help you put

things in perspective. You can try telling yourself that ‘anxiety is just a
feeling, like any other feeling,’ to help you gain perspective over your
anxiety symptoms.

Avoid Caffeine

Managing your anxiety is as much about the things that you do as it is

about the things that you don't do. There are some substances, like
caffeine, that can significantly exacerbate symptoms of anxiety.

The last thing you need to do, if you suffer from anxiety, is drink a
substance that makes you feel more excited.

Take a Break

Building breaks into your daily schedule can be beneficial. Breaking

from concerted effort can be incredibly refreshing. A simple change of
scenery or pace or switching to a different task can be constructive.

Anxiety can be incredibly overwhelming and can make you feel as if

you are being weighed down. Taking these small steps can help to

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minimize your anxiety symptoms and help you effectively cope.

Relieving Your Anxiety

The horrible thing about anxiety is that the very feeling makes you
even more anxious. It tends to create a feedback loop that can leave
you feeling helpless and trapped, which leads to you feeling even
worse.

If you suffer from anxiety often, here are some quick ways that you
can start to relieve your anxiety:

Make Yourself Comfortable

The first thing that you need to do when you are experiencing anxiety
symptoms is to make yourself as comfortable as you can while the
feeling passes. It is important to remember that your anxiety will pass,
so you need to try and concentrate on making yourself comfortable,
both emotionally and physically.

Use Calming Self Talk

If you’re like most people who suffer from anxiety, much of what you
say to yourself when you are experiencing anxiety actually causes you
to become even more anxious. To help relieve your anxiety instantly,
tell yourself calming phrases like, ‘this feeling will pass,’ or ‘I am
feeling anxious now, but soon I'll be calm.’

Acknowledge and Accept Your Anxious Thoughts

When you fight the anxiety, you are only making it stronger. On the
other hand, when you can accept that you are feeling anxious can help
make the anxiety go away.

Facing your fears is a great way to get relief from your concern
quickly. You can try this powerful anxiety treatment strategy to learn
how to accept your anxious thoughts.

For ten minutes, make yourself as anxious as possible. Try to get your

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anxiety to increase to the highest level that you can handle. When
your anxiety level reaches a ten, try to keep it there for at least five
minutes. You will probably find that you can’t keep your anxiety at a
high level. This kind of exposure technique has you facing your fears
to the point where they vanish.

Distract Yourself

An effective way to put your mind at ease and relieve anxiety is to

distract yourself from the thoughts that are causing your symptoms. It
is tough for your mind to focus on more than one thing at a time. If
you find something that you can focus intently on, your mind won't be
able to maintain the anxiety for long.

Use Relaxation Techniques

Relaxation exercises and techniques can help to reverse the stress

response in your body, which makes relaxation your body’s natural
cure for anxiety.

Start by using a quick relaxation technique that can help to induce the
relaxation response. This will help to counter your body’s stress
response and reduce anxiety symptoms.

Dealing with the onslaught of anxiety can be incredibly overwhelming.

Using these five techniques can help you quickly relieve your anxiety
and get on with your life.

Treating Anxiety Without Medication

Unfortunately, too many people who suffer from anxiety, are put on
prescription medications that aren't doing anything to help them
manage their anxiety and might even be causing them more harm.

Fortunately, there are several ways that you can control your anxiety
without resorting to taking a bunch of prescription medications.

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Here are some tips to help you manage your blood sugar naturally:

Maintain Stable Blood Sugar

Our Western diets do nothing to promote healthy and stable blood

sugar levels, and every time we experience a drop in our blood sugar
we can start to feel anxious.

To maintain your blood sugar levels, you need to incorporate plenty of

proteins and healthy fats into your diet and avoid sugar and refined
carbohydrates.

Once Again… Avoid Caffeine

You can't underestimate the relationship between caffeine and anxiety.

Caffeinated beverages amp up our nervous systems getting us ready
for a fight. Try to reduce your intake of caffeine gradually to avoid any
withdrawal symptoms. Within a few weeks, your anxiety symptoms
should start to decrease.

Get Adequate Sleep

Your best protection against your anxiety symptoms is to get enough

sleep at night. You can start to get better sleep by reducing or
eliminating caffeine, work on maintaining your blood sugar levels and
find ways to unwind before you go to bed.

Get More Exercise

Participating in more physical activity on a regular basis is a great

anti-anxiety alternative to prescription medications. If you struggle to
fit in regular exercise, start by taking a brief walk outside or
participate in simple mini-exercises from the comfort of your living
room. In general, you need to try to sit less and stand more.

Try to get up and walk whenever possible and lower your standards for
exercise. Yoga and Tai Qi are incredibly beneficial for anxiety, but you

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need to find something that you enjoy to increase your odds of

sticking with it.

Increase Your Magnesium

Many people are deficient in magnesium since our food is produced in

magnesium-deficient soil. You can supplement your magnesium in a
few different ways. You can take a daily magnesium supplement, try a
topical magnesium gel, or enjoy a nice relaxing Epsom salt bath.

Anxiety can have a significant impact on your quality of life. Finding

natural alternatives to prescription medication can go a long way
toward reducing your symptoms of anxiety.

By making simple changes to your lifestyle, you can stop anxiety and
finally get your life back.

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Chapter 3: Knowing The

Different Types Of Anxiety
____________________________________

If you didn’t know, there are a number of different types of

anxiety.

Within the first part of this chapter, we are going to through the
different types.

Anxiety/Panic Disorder

This is the form of the disorder that brings on sudden attacks that
paralyze you with fear for no apparent reason. Of course there are
absolutely underlying factors that cause these attacks, however, the
sufferer rarely knows what those are, unless they seek professional
help from a family physician or a clinical specialist who are equip to
deal with this type of disorder.

Most common symptoms, or the symptoms of the attacks would be

dizziness, feeling faint, increased breathing, pounding heart, tingling

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or numbing sensations in the hands and feet, fear of impending doom,

a disconnection with reality, or a total lack or loss of control.

People that suffer from this disorder may honestly feel as if they are
dying, having a heart attack, or losing their minds. These attacks can
occur at any time, and even while the sufferer is asleep.

Anxiety/Panic Disorder is often connected with other serious disorders

such as depression. Due to the fact that the attacks associated with
this disorder are such terrifying events, the sufferer may make several
trips to the local emergency room not really knowing the true cause as
it may be difficult to get a correct diagnosis at first.

This disorder can be very debilitating to the sufferer and can extremely
hinder their daily activities. If a sufferer experiences an attack while
driving, they will avoid driving to avoid having another attack. This can
be true of any type of daily activity such as grocery shopping, doing
dishes, watching television, etc.

However, this form of disorder is the most treatable of all the Anxiety
Disorders, and so an individual experiencing, or believe they are
experiencing symptoms of this disorder should seek help and effective
treatment through their chosen health care professional.

Social Anxiety Disorder

This type of disorder more commonly strikes when a sufferer is placed

within a social setting. It is also referred to as Social Phobia and can
be a very traumatic and debilitating disorder making it near impossible
for one afflicted with it to be comfortable at any social gathering.

This includes everyday functions such as attending class, going out to

dinner at a restaurant, or even going to work.

The person suffering from this disorder has strong self-conscious

issues and may often times feel as if they are not welcome, or really a
part of the social setting. They feel as if they are constantly being

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judged or watched by others for no apparent reason other than those

things they themselves feel self-conscious about.

The social settings can be those that occur on a daily basis, or those
that are rare occurrences, such as a party, public speaking events, etc.
Often times, the sufferer will experience any of the following
symptoms when placed in social gatherings: profuse sweating,
trembling or shaking, feeling sick to their stomachs, inability to speak,
or blushing.

A person suffering from this type of disorder can become so upset by

an upcoming social event that it will plague them for weeks in advance
working them into an anxious frenzy by the time the event finally
comes around.

In an attempt to 'self-medicate', a person experiencing this disorder

will often times turn to alcohol or 'street' drugs to cope which leads to
more disorders springing up.

This disorder usually happens sometime during early childhood or

adolescence and continues on throughout adulthood.

Treatment for this disorder can be accomplished through careful and

consistent counseling and medication.

General Anxiety Disorder

This disorder is a heightened sense of anxiety or worry experienced on

a daily basis. It is a chronic disorder that is continuous throughout the
sufferers day. They experience difficulty concentrating or constant,
excessive worry about every day concerns with an inability to control
those overwhelming feelings of worry.

Symptoms can also include increased nervousness, irritability, fatigue

or restlessness.

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While not as extreme a condition such as Anxiety/Panic Disorder, it is

still a serious illness that requires professional treatment from a
qualified health care provider or counselor.

Things To Do To Overcome Anxiety Attacks

First and foremost, you must realize this Anxiety attack for what it is
when you are having one. Understand that you are having an anxiety
attack, and that it won't last forever.

Most attacks only last anywhere from a few minutes up to no longer

than a half an hour. Give or take.

Even though it may be difficult, try to lay down and relax. If you can't
lay down, sit still, close your eyes and focus on slow, even, breathing.
This will help ease the symptoms somewhat. Not completely mind you,
but enough that you can make it through.

The REAL trick in battling Anxiety is to redirect your train of thought.

Keep yourself as busy as you can and let the thoughts of fear of an
oncoming attack melt away.

They will. And the more you practice this reversal of thought, the
better you will get at it and be able to manage your Anxiety attack
better the next time you feel one coming on.

If it becomes too much to manage on your own, seek medical

assistance quickly. Don't feel stupid for having to call an emergency
squad. That's their job!

These courageous folks get calls like this all the time, so you shouldn't
feel the least bit of embarrassment or guilt in needing their aid.

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Anxiety and Panic Attacks: How To Prepare

If you suffer from an anxiety disorder, panic attacks may be a part of

your life. Even with proper medication, many patients suffer from
panic attacks. Although predicting when a panic attack will happen
may be a bit tricky, you can take steps to prepare for these panic
attacks in order to take back control of your life.

The first step to taking back that control is to learn to breathe. When a
person has a panic attack, often they feel so overwhelmed that they
forget to simply breathe properly. Many doctors, therefore, advocating
safe breathing practices in order to help calm anyone having a panic
attack.

In fact, if you’ve ever had a panic attack in public, someone may have
tried to get you to breath into a paper bag. This may or may be a good
method for you, but the fact is that you should know and practice your
breathing exercise before you are panicking. Have a plan, learn
calming breathing techniques and practice at least twice a day.

Other relaxing practices may also be able to help your panic attack. Of
course, you might find it difficult to even consider meditation when
you’re having a panic attack, but by learning this relaxing procedure,
you can use some of the same calming techniques that help you to
meditate to help you calm down.

Another great way to prepare for a panic attack is to simply know your
triggers. Do you have a specific phobia? Is excess stress your
downfall? Do certain situations seem impossible for you? When you
know what triggers panic reactions, you can do your best to avoid or
minimize these situations.

You should also be medically prepared for a panic attack. When you go
outside of the home, take with you a list of emergency contacts, which
should include your doctor’s number, your local crisis hotline, and
members of your personal support systems. You can use these phone
numbers yourself if you feel a panic attack starting, or another person

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will easily find this information in your purse or wallet if you are not
capable of helping yourself.

Also take with you a bag to help you feel comfortable and calm down
during a panic attack. A crucial part of the bag is any medications you
may be taking, along with instructions on taking it. You can also
include any items from home that will help you feel more comfortable.

This can include herbal tea, a stuffed animal, religious items, photos,
rubber bands to snap on your wrist, mints, hand cream, money, a
puzzle book, and anything else that may help you relax, stimulated
your brain, or distract yourself. Remember, comfort is key.

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Chapter 4: Supporting Others

Who Suffer From Anxiety
____________________________________

As we go through this information, I want you to understand

that this section is of importance to those trying to help
another person who is experiencing, or dealing with, Anxiety
on a daily basis.

How you provide support to them may help them to control their
Anxiety to some degree.

First thing is first. Never belittle or try to downplay someone's Anxiety

Disorder. This is a real disorder and should be respected as such. Don't
just dismiss their episode as a onetime event, or try and 'solve' their
problem through rationalization.

You have to understand that when a person is actually going through

an Anxiety attack rationality is not something they are concentrating
on or listening to.

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This is an extremely frightening experience and no matter how much

you'd want to, you cannot make this experience go away. Only the
individual who is having the attack has the power to do this, not you.

The absolute worst thing you can do is to act as if they are lying or
acting to get attention. This is simply not the case. While you may
BELIEVE this to be true because you have never yourself experienced
the unrelenting terror of an Anxiety attack, that doesn't mean that it
isn't happening to someone you care about.

Imagine for a second that you had witnessed a "physical" accident that
your loved one or dear friend was a part of. Something you could see
the outcome from. Wouldn't you do everything in your power to help
them?

What if they were trapped inside a car that was on fire? What if they
were trapped underwater and were drowning? You would want to aid
them, wouldn't you? What if they had stopped breathing? Would you
just stand around watching them pass away? Or would you do
everything you could to administer CPR to them, even if you weren't
sure you were doing it correctly?

While the above examples are extreme, sometimes, to an anxiety

sufferer, it absolutely feels like the end of their world. As if they are
drowning in a sea of chaos and disparity, unable to pull themselves
out.

Also, by attempting to in effect ignore the Anxiety attack, you are

probably contributing to another disorder that goes hand in hand with
anxiety and depression.

Instead of holding them down 'under water,' try throwing them a life
preserver the next time they have an attack.

How can you do that? Just be there for them. Let them know that
while you may not understand what they are going through, you are
there for them and will stay until they feel better.

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Do not try and force someone out of an Anxiety attack. It could make
the attack that much worse for them. Just let the attack happen
naturally, and in most, if not all, cases, their bodies will help them
come out of the 'hot' zone all on its own. If it doesn't, get them to the
nearest emergency room as soon as you can. Or call an emergency
squad to take them.

Also, never try and give someone suffering from an anxiety attack any
type of prescription drugs that have not been prescribed by their
family physician.

Seems like common sense, but when you see a loved one going
through such a painful event, you really want to help them. Believe
me, this will not help them. Getting them to a professional source,
such as an emergency room or their own family physician, for help
WILL.

Getting Help For Anxiety

If you have exhausted all your own mental power to overcome Anxiety
on your own, there is still help for you. The best course of action for
you at this point is to seek out professional help through your trusted
family physician.

They will tell you what you should do and the best steps for you to
take to have fulfilling life with a dash of Anxiety on the side.

If you don't have a family physician, you can still get help for Anxiety
through your local area mental health facilities. There are a lot of
places that are equipped to deal with many different mental health
disorders and illnesses, one of which is anxiety and panic disorder.

Never think that you are going through this alone. There are millions
of other people struggling with Anxiety just as you are every single
day.

There are support groups, counseling services you should take

advantage of, anxiety related programs to help you make sense of and

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learn to control your Anxiety, and of course there are effective

medicines your doctor can prescribe for you if necessary.

Anxiety Disorders: What Are They and Do You Or a

Loved Get Them?

There are a number of stressful medical conditions affecting

Americans, but one of the broadest topics is anxiety disorders. Millions
suffer from anxiety disorders to some degree or another, and the
specific disorders vary greatly from person to person.

Anxiety orders grow progressively worse without treatment, so if you

think you may be suffering from one of these illnesses, see your doctor
immediately.

One of the most common kinds of anxiety disorders is panic disorder.

This disorder is one in which the person have unexpected panic attacks
repeatedly. These have a range of intensities and can be controlled
with medical care and behavioral control.

Obsessive-Compulsive Disorder is also very common. With this anxiety

disorder, the sufferer had uncontrollable and unwanted urges to
perform a certain task, such as brushing their hair a certain number of
times.

There are also types of anxiety disorders that do not have to do with
genetic conditions. The most readily available examples of this are
from Post-Traumatic Stress Disorder (PTSD) victims.

These anxiety disorder patients have persistent frightening thoughts

and memories of an event that was extremely stressful, such as a car
wreck or a military battle.

Phobia also fall under the category of anxiety disorders. People can
fear a number of things, including small spaces (claustrophobia),
spiders (arachnophobia), or any number of other things. Phobias are
usually irrational and very intense and proximately to the feared item
or being placed in the feared situation will usually cause a panic
attack.

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Many people suffering from an anxiety disorder are simply diagnosed

with GAD, or Generalize Anxiety Disorder. GAD is a condition in which
the person is experiencing anxiety and worry in levels higher than
typical, but they are not having panic attacks or experiencing other
medical conditions.

Anxiety disorders can affect all people, regardless of age, economic

status, race, religion, or gender. The good news is that the medical
treatment for these disorders is getting more and more influential
every day.

The key is to catch the anxiety disorder problem before it begins to

ruin your life. A doctor can than help you treat your condition in order
to help you regain or maintain in control of your life. It is absolutely
crucial to see a doctor. Each anxiety disorder is different, and each
specific disorder is different within each person experiencing it.

If you truly want to do what is best for your body, see a doctor about
anxiety disorders at the slightest inclination that something is wrong.

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Chapter 5: Tell-Tale Signs Of

Anxiety Attacks
____________________________________

Anxiety attack symptoms tend to mimic many of the same

symptoms as a heart attack and can come on you without any
warning.

You don’t need to have a diagnosis of an anxiety disorder to suffer

from an anxiety attack, they don’t discriminate and can strike anyone.

Here are five signs that you might be experiencing an anxiety attack:

Sudden Terror or Sense Of Impending Doom

One of the most common signs that you are experiencing an anxiety
attack is the overwhelming fear or sense of impending doom. The
terror that you experience can be paralyzing and is a result of
adrenaline flooding your body due to the perception of immediate
danger.

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Chest Pains

This is the most common symptom that might have you feeling like
you’re having a heart attack. The pains that you feel in your chest
during a panic attack can be severe and choking.

If you are experiencing chest pains, its best to get checked out by the
doctor to rule out a heart attack.

Difficulty Breathing

A panic attack can have you struggling to breathe properly, or you

may feel like you're having to gasp for air. With high levels of anxiety,
you can end up hyperventilating, which can cause an imbalance in the
carbon dioxide levels in your body. This can lead to dizziness and other
symptoms.

Increased Heart Rate

When you are experiencing an anxiety attack, your body responds as if

it is facing imminent danger. Nervous signals activate the fight-or-
flight response in your body, which produces a rush of adrenaline in
your blood stream.

This surge in hormones causes many symptoms, including an

increased heart rate, which can make you think that you are suffering
from a heart attack.

Feeling Out Of Control

The intense fear and physical symptoms that you experience during a
panic attack can often leave you feeling out of control. This can
significantly heighten the fear that you are already suffering and may
lead you to feel disconnected from yourself. The surrounding
environment may feel distorted or foggy.

The symptoms that you may be experiencing during a panic attack are
much like the fight-or-flight response that is encountered during a
dangerous situation, but they tend to come from nowhere when you
are dealing with an anxiety attack.

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Fortunately, there are several things that you can do to help alleviate
your symptoms and stop the panic attack in its tracks.

Do You Have an Anxiety Discorder?

Feeling anxious every once in a while and having an anxiety disorder

are two very different things. When you have an anxiety disorder, you
can become fixated on a thought or feeling that leads you down a
rabbit hole of anxious thoughts.

While there are different types of anxiety disorders, a common thread

between them all is that it interferes with your daily life.

Here are some signs that may signal you are dealing with an anxiety
disorder:

Your Anxious Thoughts Don’t Go Away

When you have an anxiety disorder, you often become incredibly

anxious in situations where others might only get a little anxious, like
during family gatherings.

This anxiety also tends to last longer and is more persistent. When
your anxious thoughts start to impact your daily life, that's when it
becomes an issue.

Your Anxiety Manifests Itself Physically

If your anxious thoughts are accompanied by physical conditions, like

restlessness, fatigue, and muscle pain, among others, it could signal
that you have an anxiety disorder.

Anxiety disorders can lead to gastrointestinal issues, like heartburn,

cramping, and even diarrhea. These physical symptoms are as a result
of your body being in a constant heightened state of anxiety.

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You Can’t Focus

It isn't that uncommon for people who have a general anxiety disorder
to be mistakenly diagnosed with attention deficit hyperactivity disorder
(ADHD). This is because when you have an anxiety disorder, you tend
to have difficulty focusing.

When you're always anxious, you tend to be in your head constantly

and can get distracted by the negative thoughts and obsessions
rattling around in your head. To an outsider, it looks like you have
ADHD.

You Have Trouble Sleeping

The anxiety that you experience tends to take your thoughts on a ride
that leaves you struggling to catch some sleep. According to the
Anxiety and Depression Association of America (ADAA), some level of
sleep disruption is present in almost all mental disorders, including
anxiety.

If you have more than one of these symptoms, there’s a good chance
that you might be dealing with an anxiety disorder. However, before
you jump to any conclusions, it’s best to speak with your doctor to rule
out any other conditions, because anxiety symptoms often mimic other
medical conditions.

Fortunately, anxiety disorders can be treated so that you can learn to

manage your symptoms and get back to living your life.

Anxiety, Panic and Stress

Anxiety is a physiological state that’s caused by the sympathetic

nervous system (SNS). SNS is always active at the base level (called
sympathetic tone) and becomes more active in stressful situations.

The "flight or fight" response occurs from here. Anxiety doesn’t need
an outside influence to occur. Anxiety is often based on irrational or
illogical fears.

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Panic is related to the "fight or flight" mechanism. It’s a reaction

brought on by outside stimulus and is a product of the sympathetic
nervous system.

Panic in general is a sudden fear that can dominate or replace our

thinking. Panic usually occurs in a situation that
is perceived to be health or life threatening. Panic is an anxiety state
we’re thinking about.

Stress is a psychosocial reaction. It’s influenced by the way a person

filters nonthreatening external events. The filtering is based on the
person’s assumptions, ideas and expectations. These assumptions,
ideas and expectations can be referred to as social constructionism.

Panic and stress both play important roles in the natural survival
instinct. The preparations for fight or flight are the body’s defense
mechanisms. Preparing for which ever course of action is decided upon
to preserve life, health or whatever is in danger.

Anxiety doesn’t always stem from an actual need for fear or defensive
action. Escaping situations that make us anxious may bring relief, but
these feelings are intensified when we face similar situations.

This encourages us to escape the situation again instead of working

through the anxiety.

Intense Anxiety, Fear and Discomfort

Anxiety or panic attacks are sudden periods of intense anxiety, fear

and discomfort. While these attacks might seem to happen for no
reason, they’re actually the body’s response to what it perceives as the
need for "fight or flight".

The attacks usually last about ten minutes, but can be as short as one
minute. In severe cases, these attacks can happen in cycles. These
cycles may last for extended periods. These cycles can cause
"anticipation" anxiety between episodes.

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Physical symptoms of anxiety attacks generally include shortness of

breath, heart palpitations and sweating. Tingling and numbness in the
extremities, dizziness, lightheadedness, headaches and nausea are
also commonly experienced. These may appear to be random, but
they’re actually the result of the body’s preparations for protection.

The anxiety attack is brought on by a sudden onset of fear. In

response, the body releases adrenaline followed by increases in the
heart and breathing rate and production of sweat (to regulate body
temperature).

These actions prepare the body for the physical activities of fighting or
escaping. Because the anticipated strenuous activity rarely follows the
panic attack, these reactions result in physical discomfort.

The increased heart rate is felt as heart palpitations. Rapid breathing

(hyperventilation) results in a drop in carbon dioxide levels in the
lungs and blood.

This leads to the tingling, numbness, dizziness and lightheadedness.

The adrenaline causes a narrowing of the blood vessels which results
in less blood flow to the head. This also contributes to the
lightheadedness and headaches.

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Chapter 6: Eliminating Your

Anxiety
____________________________________

If your fears and anxiety are holding you back from living the
life you want, you’re not alone.

More than 40 million adults in the United States suffer from an anxiety
disorder. The good news is that there are studies that show by facing
your fears you can gain the courage you need to overcome other
concerns that you may have.

Here are some tips for facing your fears and overcoming anxiety:

Don’t Go It Alone

When you are facing down your fears, it can be beneficial to have
someone along for the journey that can cheer you on.

Perhaps you know someone who has the same fear as you, that can
partner with you so that you can encourage and cheer each other on.

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Boost Your Confidence

When you are getting ready to stare down your fear, it can be
immensely helpful to remember all of the other courageous things that
you've accomplished in your life. Remember how it felt to achieve your
goal. Recognizing previous acts of courage can go a long way in
helping you face your fears.

Acknowledge The Fear

Many times our fears are relegated to the back of our minds,
unacknowledged and ignored. Even when faced with anxiety, we often
choose just to feel the issue, and never really take the time to
understand our fear.

Start paying attention to how your body feels and acknowledge the
sensation as a symptom rather than something more significant.

Keep a Gratitude Journal

There have been many studies over the years on the positive effects of
keeping a gratitude journal. These studies suggest that people who
practice gratitude had higher levels of positive emotions, a stronger
immune system, felt less lonely, and had more happiness in their lives.
Rather than focusing on the negative in your life, be thankful for
everything that you have.

Expose Yourself To What You Fear

Even though it can be terrifying, if you want to overcome your fears,

then you just have to face them. Sit down and define the worst-case
scenario of the unknown outcome, an realize that the worst scenario
rarely happens.

Doing this you’ll start to notice that each time you do the scary thing,
it gets a little bit easier.

It is possible to face your fears and overcome your anxiety. Facing

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your fear will lead you to live a better life, free from stress and
anxiety.

Important Steps To Stop Your Anxiety

When excessive fears and worries plague you, it is critical to figure out
what you can do to stop the anxiety so that it doesn't completely take
over your life.

If you have an anxiety disorder, it's essential that you find simple
strategies that can help you manage or reduce your anxiety.

Here are some things that you can do now to help stop your anxiety
before it gets out of control:

Understand The Anatomy Of Your Anxiety

When you understand what your anxiety attack is, what causes them,
and how your body responds, you can keep from becoming scared of
the symptoms.

When you can become unafraid of your anxiety symptoms, you can
quickly put a stop to them when your mind starts to race with anxious
thoughts. Knowledge is power, and the more you can understand your
anxiety, the faster you can stop it from controlling your life.

Stop Scaring Yourself

Fear is the most common culprits behind anxiety. When you can refuse
to allow, yourself to become scared you can effectively remove the
primary reason for your anxiety.

When you eliminate fear from your life, you can gain more control of
your body's emergency response system and take control of your
anxiety.

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Calm Yourself

Being able to calm yourself down helps to shut off the mechanism in
your brain that causes anxiety attacks and ends your body's stress
response.

The more you can calm yourself down, the faster you can stop the
anxiety attack and start to feel better. A sure way to end, control, and
prevent future panic attacks is to find out ways to calm yourself down.

Distract Yourself

Most anxiety attacks are caused and fueled by anxious thoughts. When
you can distract your attention, you can effectively prevent anxious
thoughts from taking over. As you prevent your thoughts from turning
anxious, you can also put an end to voluntary anxiety attacks.

Know That Anxiety Attacks End

No matter how powerful an anxiety attack can be, it will always end.
While you can stop them faster by implementing some of the above
techniques and methods, you have to remember that all anxiety
attacks will end.

Riding out the anxiety attack and knowing that it will end, can help
you to stay calm and shut off the stress response and anxiety attack.

You don’t need to suffer needlessly. You can eliminate your anxiety
attacks naturally with these simple tips.

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Chapter 7: Knowing and

Managing Anxiety Triggers
____________________________________

Anxiety disorders are incredibly common, as are many of the

things that will trigger anxiety.

For most people dealing with anxiety, they find that they have multiple
triggers, while other people’s anxiety attacks are triggered for no
reason at all.

If you want to gain control of your anxiety, it’s important to discover

any triggers that you may have.

Here are some common triggers that can cause your anxiety to rise:

Health Issues

A diagnosis of a medical condition, like cancer or a chronic illness, can

trigger anxiety or make it worse. This is a powerful trigger because of
the immediate and personal feelings that it tends to produce. You can

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help reduce your anxiety by being proactive and engaged with your
doctor.

Medications

There are certain over-the-counter and prescription medications that

can trigger your symptoms of anxiety. Many of the active ingredients
in some medicines may make you feel unwell or uneasy, which can set
off a series of reactions in your body and mind that may lead you to
experience anxiety.

Caffeine

Your morning cup of coffee may be triggering or making your anxiety

worse. According to a recent study, people with panic disorders are
especially sensitive to the anxiety-inducing effects of caffeine.

Skipping Meals

Not eating will cause your blood sugar to drop, which can lead to
jittery hands and can trigger your anxiety. Eating balanced meals is
important because it will provide you with energy and essential
nutrients.

Negative Thinking

Much of your body is controlled by your mind, and it’s certainly true
when dealing with anxiety. When you’re frustrated or upset, the words
that you say to yourself can trigger greater feelings and increase your
anxiety. If you tend to use negative words when you think about
yourself, you need to learn how to refocus your language.

Financial Concerns

Worries about your lack of savings or massive debt can trigger

anxiety. So can unexpected bills or money fears. You might have to
seek the help of a professional, like a financial advisor, to learn how to
manage these kinds of triggers. It can help to ease your concern if you
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feel as if you have a guide through the process.

Identifying your anxiety triggers might take some time, but it is

essential so that you can learn how to manage your symptoms and
hopefully, you can eventually overcome it and get back your life.

Learn To Manage Your Anxiety

It's estimated that almost 18 percent or 40 million adults in the United

States suffer from anxiety, which makes it the most common mental
illness in the country. Anxiety can impact anyone, regardless of the
kind of life they lead.

Unfortunately, many people suffer in silence because they are

ashamed to admit their struggles with anxiety.

If you are one of the millions who suffer from anxiety, here are some
useful tips to help you better manage your condition:

Watch For Your Triggers

If you know what triggers your anxiety, you can then effectively plan
your day around them. If there are times throughout the day that you
know your anxiety is likely to be triggered, plan time-outs, or periods
of exercise during these times. Having an understanding of your
danger spots can help to lessen your anxiety.

Start Exercising

Regular daily exercise has many benefits, including helping to alleviate

the debilitating symptoms of anxiety. If you haven't made regular
exercise a habit in your life, its time you start.

You don't have to spend hours in the gym, even a short walk around
the block every day can significantly impact your life and decrease
your anxiety.

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Take Some Time To Breathe

When your symptoms of anxiety start to rear their ugly head, taking
some time alone to breathe can be highly effective in managing your
anxiety. Deep breathing exercises can help to calm your heart and
help you instantly feel at peace. It can also aid in our ability to make
rational decisions.

Talk To Someone You Trust

You don’t have to suffer in silence. Reach out to someone who will
treat you with understanding and kindness. If you don’t have any
support at home, or with friends, then you can look up local support
groups near your home or place of business. There are always
resources available, all you have to do is reach out.

Understand That You’re in Control

While it may not feel this way when you're in the midst of a panic
attack, it is essential to understand that you have the power of your
life.

Even if you feel trapped, or out of control, you have to realize that you
have control over every decision that you make in your life.

You don’t have to let your anxiety rule your life. Incorporate these tips
into your life daily and take control of your anxiety and take back your
life.

Foods That Can Influence Anxiety

You are probably already aware that your emotions can significantly
influence what you eat. However, did you also know that what you eat
can dramatically affect your mood? If you didn't already know, some
foods could worsen your anxiety. According to research conducted by
Harvard Health, simple food choices can make a difference in how you
feel.
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Here are some foods that you should avoid if you suffer from anxiety:

Wheat Bran

Even though experts have been touting wheat bran as a superfood

with its high fiber content and complex, nutty flavors, it can
significantly increase your anxiety, thanks to its high concentration of
phytic acid.

Phytic acid binds to essential mood minerals like zinc and limits their
absorption by the body. People who suffer from anxiety need adequate
levels of zinc to keep their symptoms at bay.

Soy

Soy products, while packed with lean protein, is also packed with
protease and trypsin inhibitors, which are enzymes that make
digesting the protein difficult. Soy products, like tofu, are also high in
copper, which is a mineral that has been linked to anxious behavior.

If you have to eat soy, get rid of the tofu and veggie burgers, and try
fermented varieties like miso and tempeh, which are much easier to
digest.

Coffee

Coffee is one of the highest concentrated dietary sources of caffeine

which can make an anxious brain even worse. Research has shown
that people with anxiety disorders are particularly sensitive to feeling
the nervous side effects from small amounts of caffeine.

Caffeine can also impede the absorption of vital mood-balancing

nutrients like B vitamins and vitamin D.

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Whole Wheat Bread

For many anxious people, gluten is a sticking point, especially with

patients who have celiac disease. Most non-organic wheat is treated
with an herbicide called glyphosate, which has been shown to cause a
nutrient deficiency of mood-stabilizing minerals.

Apple Juice

Unlike whole apples, apple juice is devoid of the slow-digesting fiber

and are often packed with refined fructose. This results in blood level
spikes that can trigger a flood of adrenaline and result in symptoms
that look a lot like an anxiety attack. Fructose can actually alter how
the brain responds to stress on a genetic level.

Anxiety isn't a fun condition to have to deal with. However, you can
reduce your symptoms and overcome your fear by avoiding these
anxiety-inducing foods.

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Chapter 8: The Relationship

Between Anxiety and
Depression
____________________________________

Anxiety and depression are two separate conditions. The exact

relationship between the two is still under study.

Even though it’s very common to find them together, any direct
relationship to each other has yet to be found. For the time being, the
relationship between anxiety and depression is often referred to as
comorbidity.

Meaning unrelated but co-existing. Their symptoms can overlap each

other, which can make the initial diagnosis of either condition difficult.
The symptoms can also be completely independent of each other.

A study by the National Comorbidity Survey reported that 58% of

patients suffering major depression also exhibited lifetime anxiety.

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Agitated depression and akathitic depression are most often referred

to when supporting these results.

Both of these depressed states exhibit anxiety with heightened

restlessness, suicidal thoughts or tendencies and a general sense of
dread. While agitated depression includes symptoms of nonclinical and
nonspecific panic, akathitic depression doesn’t.

Even mild anxiety symptoms are being found to have an impact on the
course depression takes in individuals.

A study at the University of Pittsburg showed patients diagnosed with

depression and also suffering lifetime panic symptoms experienced
significant delays in the success of their treatments.

These patients also exhibited additional problems when facing the

resumption of their normal activities.

There are theories regarding the possibility that depression acts similar
to anxiety in attempting to encourage avoidance of potentially harmful
situations. Anxiety tries to avoid and prepare for physical danger,
while depression tries to avoid emotional or psychological danger.

Treatment Of Depression

Depression treatments vary but there are two primary methods. These
treatments, generally used together are medication and
psychotherapy.

Recent studies now indicate changes in lifestyles can have beneficial

effects. These changes can be as simple as exercising regularly and
taking dietary supplements.

Generally one particular medication or combination of medications can

produce significant results. But occasionally, good responses are
harder to achieve. When depression is resistant to medical treatment,

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more through assessment is needed. This may lead to psychotherapy,

focusing on lifestyle changes and changes or increases in medication.

In emergency cases, hospitalization may be needed. If a patient is

determined to be dangerous to themselves or to others, hospitalization
is needed until they are responsive to treatment and no longer present
any danger.

A less drastic alternative treatment program is partial hospitalization.

This is where the patient spends most of the day in a psychiatric
hospital setting, but spends the night at home.

Intensive treatment typically includes group therapy, individual

therapy and medication management. This method is often used with
children and adolescents.

Group therapy offers peer support and the knowledge that they’re not
alone, that others experience similar
problems and feelings.

After recovery, evidence shows that continual usage of antidepressant

medication can reduce the chances of a relapse, possibly by as much
as half.

This most likely lasts for at least the first three years. Some evidence
suggests prolong use of these medications may have adverse physical
effects. The exact reasons for this are unknown.

Is Depression a State Of Mind

Is a mood an excuse used to avoid personal interactions? Or maybe

it’s an attempt to illicit sympathy? Or is it an actual disease?

Actually, it can be all of those things. Clinical depression is a major

depressive disorder affecting about 7-18% of the population at some
in their lives.

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But for most people, when they say they’re depressed, they’re
referring to the depressed mood. This depression rarely lasts long. It
comes and goes and is usually brought on by a number of different
things.

Depression affects people in different ways. Some people prefer to be

alone. They cut themselves off from friends and family in an attempt
to work their way through the mood in their own time.

Others throw themselves into social activities, preferring to ignore it

until it goes away. Still others tend to dwell on it and try to draw the
people around them into a similar state of depression, embracing the
philosophy that "misery loves company".

There are also the people that seem to live in a state of constant
depression. For some of these people, the diagnosis is functional
depression and treatment would be advised. But for others, it’s more
of a continual mood.

Some people just seem to enjoy being unhappy. Their negative

outlook of themselves, those around them and life in general keep
them in this continual depression. On occasion it is an attempt to get
sympathy, but for some people, it’s just the way they are.

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Conclusion
____________________________________

If you suffer from Anxiety, I commend you for making a choice

to learn more about what it is.

Also, by learning what you can expect, some steps you can take to get
your anxiety under control, and last but not least, finding someone
that can understand what you are going through and know that you
are not alone in your fight.

You can get help and you should under no circumstances feel stupid,
embarrassed, or any other judgmental thing about yourself for doing
so. You are a person with feelings that happens to suffer from a
serious disorder that deserves the right to be happy and comfortable
with your life!

If you are on the other side of the token, and you are living with, care
about someone with, or know someone with Anxiety, I truly hope that
you have a clearer understanding of what that person faces on a daily
basis and how you can help them get through the tough times.

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Okay, let’s recap a bit and know about this condition… anxiety is a
physiological state causing feelings of fear, apprehension and worry.
These feelings are as common as happiness and joy. Studies are
suggesting anxiety is a protective mechanism. It could be our body’s
way of warning us against participation in potentially harmful
situations.

Basically what happens is our minds perceive danger. This may be real
or imagined. Our body reacts to this threat by preparing for action.
Heart rate and blood pressure rise to increase the blood flow to the
major muscle groups.

Sweating is increased to help maintain body temperature. When the

threat is only imagined, these bodily functions lead to the common,
unpleasant physical symptoms of anxiety. These include heart
palpitations, shortness of breath, sweating, trembling, nausea and
chills.

Sigmund Freud said anxiety was a "signal of danger" which results in

physical defensive behaviors. These "defensive behaviors" are meant
to enable our bodies to overcome whatever danger is threatening us.
He believed we get these anxious feelings from traumatic experiences,
and then reinforce the feelings through classical conditioning.

When we see or feel something we associate with a previous traumatic

experience, we feel a resurgence of the anxiety these situations
caused. Emotionally, we feel a sense of panic or extreme dread.
Voluntary and involuntary behavior urges us to escape.

But if we just avoid or run away from these situations without dealing
with the anxiety, we reinforce this urge to escape. This just results in
even more anxious feelings the next time this situation is encountered.

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