How to Perform Shoulder Stretches Posted: 16 May 2016 05:00 PM PDT The human shoulder is one of the more bio-mechanically complex joints because it has the greatest range of motion in the body.[1] As such, there's numerous muscles, tendons, nerves, ligaments and blood vessels surrounding the shoulder, which provide flexibility and support, but it also makes the area susceptible to injury. Performing shoulder stretches on a regular basis, particularly before and after strenuous exercise involving the upper body, may help reduce the risk of muscle strain and other injuries. EditGetting Warmed Up - Get your blood flowing. Make sure your muscles are warm before you attempt to stretch or exercise them. Hold your arms straight out in front of you with your elbows locked. Then slowly pull your arms back, bringing your shoulder blades together to form a T.
- Taking a warm shower, applying moist heat or simply jogging on the spot for a few minutes before attempting any stretching is a good idea because your shoulder muscles will be more pliable and less apt to tear.[2]
- Increasing your heart rate by any cardiovascular exercise will pump more warm blood into virtually all of your muscles, including those surrounding your shoulder joint.
- Make sure your shoulder isn't injured. Trying to stretch your shoulder if it's injured typically isn't a good idea, unless it's just a mild muscle strain.[3] If you experience intense sharp pain with shoulder movement, which is indicative of a joint sprain, then consult a health professional (your doctor, chiropractor, or physiotherapist) before proceeding with any stretches or exercises.
- Mild muscle strains respond well to some light stretching because it relieves muscle tension, promotes blood flow and improves flexibility.
- Shoulder joints that are most often sprained include the glenohumeral and acromioclavicular (or AC) joints.
- Applying ice to any sprained joint will help decrease inflammation caused from a sprain and numb the pain.
- Move your shoulders in all directions. Once you're properly warmed up and pretty sure that there's no significant injury lurking in your shoulder, then prepare for some global mobilizations in all directions. Go slow at first, maintain control of the movements and remember to inhale and exhale deeply.[4] Muscle fibers need oxygen to be able to move and do work.
- Lift your arms so they are parallel to the floor and then rotate them in large circles in the forward direction for about 15 seconds, then reduce the size of the circles (make them tighter) for a further 15 seconds. After a few seconds rest, switch and do the opposite direction.
- Shrug your shoulders as high as you can, trying to touch your ears, and then let them drop and fully relax. At the top of your shrug, hold for about five seconds and repeat ten times.
EditPerforming Shoulder Stretches - First stretch your chest muscles. These muscles are chronically tight and pull your shoulder forward.
- Stand near a doorway and lift your arm, holding it straight and parallel to the floor. Grab on to the frame of the door and gently lean forward, which will extend your arm behind your shoulder and create a stretch in your chest, upper arm and anterior deltoid muscles. Hold for 30 seconds, then switch and do the other side. Repeat three to five times consecutively.
- Stretch your trapezius muscles by performing lateral neck flexions.
- The upper trapezius is a large superficial muscle that extends from the top of your neck (and base of your skull) to the shoulder blade and tip of your shoulder.[5] It's mainly involved when you shrug your shoulders and commonly gets sore and stiff in response to stress. This is one of the most common muscle groups to hold tension, making it very tight (even causing headaches). Do this stretch for 10 to 15 seconds.
- Stretch your rhomboid muscles. Find a pole or another sturdy object to grab. Relax your shoulders as you pull back, extending your arms to feel the stretch between your shoulder blades. Hold for 10 to 30 seconds.
- The rhomboid muscles are in the upper portion of your back and attach your shoulder blades to your thoracic spine — they're responsible for retracting your shoulder blades.[6] These muscles often get sore from poor posture (slouching) and sitting too long at the computer.
- For a more advanced stretch, try the back scratcher towel stretch. This position is a little more complicated and requires some flexibility. It stretches the internal rotators on the front side of the shoulder joint, external rotators on back side of shoulder joint, and the triceps on back side of the upper arm. It's important to keep your neck and thoracic spine as straight as possible during this stretch. Do four sets of eight to 12 reps.
- Grab a small towel and bend one arm over your head, feeding the towel down your back. Then, bend the other arm around and up your back to grab the loose end of the towel. Pull the towel up and down while maintaining tension. Repeat three to five times consecutively and switch sides.
- Make sure you remember to breathe as you stretch. It really opens up the muscle fibers while also giving the brain something to focus on other than the length of holding the stretch.
- It is better to start slowly and build repetitions over time than to do a lot at once and risk injuring yourself.
- If you have scoliosis or a thoracic spine issue, always talk to your doctor or physiotherapist before attempting any of these exercises.
- If you stretch properly, you should not be sore the day after. If you are sore, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity.[7]
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How to Write a Compare and Contrast Essay Posted: 16 May 2016 09:00 AM PDT The purpose of a compare and contrast essay is to analyze the differences and/or the similarities of two distinct subjects. A good compare/contrast essay doesn't only point out how the subjects are similar or different (or even both!). It uses those points to make a meaningful argument about the subjects. While it can be a little intimidating to approach this type of essay at first, with a little work and practice, you can write a great compare-and-contrast essay! EditLaying the Groundwork - Read your assignment carefully. A common mistake many students make is to write a compare-and-contrast essay when something else is being asked for. Make sure you understand exactly what your assignment requires. If you aren't sure, ask your teacher or professor for clarification.
- There are some common signs that your assignment is asking for a compare-and-contrast essay. The words "compare" and/or "contrast" are obvious clues, but there are other ways your assignment might phrase this, too.
- For example, an assignment might ask: "Choose a particular theme, such as ambition or death, and consider how it is explored in two Renaissance poems." This prompt doesn't use the words "compare" or "contrast" explicitly, but it's clearly asking you to think about two texts together (compare) and discuss how they approach the same topic (contrast).[1]
- Ask questions. If there's anything in the assignment you aren't sure you understand, ask your teacher as soon as you can. Don't be afraid that you'll look foolish for asking! Most teachers would much rather have students ask genuine questions than plow on with the wrong idea of what they need to do.
- Asking your friends or classmates can also be a good resource, but ask your teacher to clarify the assignment first.
- If your assignment involves research, your school or college's librarian can help you find resources. Don't be afraid to use the help you have!
- Start early. Great essays simply aren't written two hours before they're due. Get started on your essay as soon as you can. Even if you don't need to consult any outside sources or research, it takes time to formulate a thoughtful thesis about your subjects. Waiting until the last minute means your work will feel rushed or shallow, and that can ding your grade.
- Remember to put due dates, etc., in your calendar or planner. This makes it harder for those essays to sneak up on you.
EditFormulating Your Argument - Pick two subjects that can be compared and contrasted. The first step to writing a successful compare and contrast essay is to pick two subjects that are different enough to be compared. There are several things to consider when choosing your subjects:[2]
- You could pick two subjects that are in the same "category" but have differences that are significant in some way. For example, you could choose "homemade pizza vs. frozen grocery store pizza."
- You could pick two subjects that don't appear to have anything in common but that have a surprising similarity. For example, you could choose to compare bats and whales. (One is tiny and flies, and the other is huge and swims, but they both use sonar to hunt.)
- You could pick two subjects that might appear to be the same but are actually different. For example, you could choose "The Hunger Games movie vs. the book."
- Make sure that your subjects can be discussed in a meaningful way. "Meaningful" comparisons and contrasts do more than simply point out that "Topic A and Topic B are both similar and different." A good compare and contrast essay will help your readers understand why it's useful or interesting to put these two subjects together.[3]
- For example, ask yourself: What can we learn by thinking about "The Hunger Games" and "Battle Royale" together that we would miss out on if we thought about them separately?
- It can be helpful to consider the "So what?" question when deciding whether your subjects have meaningful comparisons and contrasts to be made. If you say "The Hunger Games and Battle Royale are both similar and different," and your friend asked you "So what?" what would your answer be? In other words, why bother putting these two things together?
- Brainstorm your topic. You probably won't be able to jump straight from deciding on your topic to having a thesis, and that's okay. Take a little time to brainstorm about how your chosen subjects are similar and different. This will help you see which points are the major ones you want to focus on, and can help guide you when you formulate your thesis.
- A "Venn diagram" can often be helpful when brainstorming. This set of overlapping circles can help you visualize where your subjects are similar and where they differ. In the outer edges of the circle, you write what is different; in the overlapping middle area, you write what's similar.[4]
- You can also just draw out a list of all of the qualities or characteristics of each subject. Once you've done that, start looking through the list for traits that both subjects share. Major points of difference are also good to note.
- Consider your main points. You won't be able to provide a list of every single way in which your subjects are similar and/or different in your essay. (And that's not the goal, anyway.) Instead, choose a few points that seem to be particularly important.
- For example, if you are comparing and contrasting cats and dogs, you might notice that both are common household pets, fairly easy to adopt, and don't usually have many special care needs. These are points of comparison (ways they are similar).
- You might also note that cats are usually more independent than dogs, that dogs may not provoke allergies as much as cats do, and that cats don't get as big as many dogs do. These are points of contrast (ways they are different).
- These points of contrast can often be good places to start thinking about your thesis, or argument. Do these differences make one animal a superior type of pet? Or a better pet choice for a specific living situation (e.g., an apartment, a farm, etc.)?
- Develop your thesis. There are many directions a compare-and-contrast thesis can take, but it should always make an argument that explains why it's useful to put these two subjects together in the first place. For example:
- Show readers why one subject is more desirable than the other. Example: "Cats are better pets than dogs because they require less maintenance, are more independent, and are more adaptable."
- Help readers make a meaningful comparison between two subjects. Example: "New York City and San Francisco are both great cities for young professionals, but they differ in terms of their job opportunities, social environment, and living conditions."
- Show readers how two subjects are similar and different. Example: "While both The Catcher in the Rye and To Kill a Mockingbird explore the themes of loss of innocence and the deep bond between siblings, To Kill a Mockingbird is more concerned with racism while The Catcher in the Rye focuses on the prejudices of class."
- In middle school and high school, the standard format for essays is often the "5-paragraph form," with an introduction, 3 body paragraphs, and a conclusion. If your teacher recommends this form, go for it. However, you should be aware that especially in college, teachers and professors tend to want students to break out of this limited mode. Don't get so locked into having "three main points" that you forget to fully explore your topic.
EditOrganizing Your Essay - Decide on a structure. There are several ways to organize a compare-and-contrast essay. Which one you choose depends on what works best for your ideas. Remember, you can change your organization later if you decide it isn't working.[5][6]
- Subject by subject. This organization deals with all of the points about Topic A, then all of the points of Topic B. For example, you could discuss all your points about frozen pizza (in as many paragraphs as necessary), then all your points about homemade pizza. The strength of this form is that you don't jump back and forth as much between topics, which can help your essay read more smoothly. It can also be helpful if you are using one subject as a "lens" through which to examine the other. The major disadvantage is that the comparisons and contrasts don't really become evident until much further into the essay, and it can end up reading like a list of "points" rather than a cohesive essay.[7]
- Point by point. This type of organization switches back and forth between points. For example, you could first discuss the prices of frozen pizza vs. homemade pizza, then the quality of ingredients, then the convenience factor. The advantage of this form is that it's very clear what you're comparing and contrasting. The disadvantage is that you do switch back and forth between topics, so you need to make sure that you use transitions and signposts to lead your reader through your argument.
- Compare then contrast. This organization presents all the comparisons first, then all the contrasts. It's a pretty common way of organizing an essay, and it can be helpful if you really want to emphasize how your subjects are different. Putting the contrasts last places the emphasis on them. However, it can be more difficult for your readers to immediately see why these two subjects are being contrasted if all the similarities are first.[8]
- Outline your essay. Outlining your essay will help you work out the main organizational structure and will give you a template to follow as you develop your ideas. No matter how you decided to organize your essay, you will still need to have the following types of paragraphs:[9]
- Introduction. This paragraph comes first and presents the basic information about the subjects to be compared and contrasted. It should present your thesis and the direction of your essay (i.e., what you will discuss and why your readers should care).
- Body Paragraphs. These are the meat of your essay, where you provide the details and evidence that support your claims. Each different section or body paragraph should tackle a different division of proof. It should provide and analyze evidence in order to connect those proofs to your thesis and support your thesis. Many middle-school and high-school essays may only require three body paragraphs, but use as many as is necessary to fully convey your argument.
- Acknowledgement of Competitive Arguments/Concession. This paragraph acknowledges that other counter-arguments exist, but discusses how those arguments are flawed or do not apply.
- Conclusion. This paragraph summarizes the evidence presented. It will restate the thesis, but usually in a way that offers more information or sophistication than the introduction could. Remember: your audience now has all the information you gave them about why your argument is solid. They don't need you to just reword your original thesis. Take it to the next level!
- Outline your body paragraphs based on subject-to-subject comparison. Let's say you're working with the following statement: "When deciding between whether to go camping in the woods or spend a day at the beach, one should consider the following points: the weather, the types of activities each location offers, and the facilities at each location." A subject-by-subject comparison would deal first with the woods, and then with the beach. This method of organization can be unwieldy, so if you choose it, be sure not to let your paragraphs become page-long lists of points about each subject. You can still have a paragraph per point about each subject; you'll just put all the paragraphs about each subject together. A subject-to-subject body paragraph outline could look like this:[10]
- Introduction: state your intent to discuss the differences between camping in the woods or on the beach.
- Body Paragraph 1 (Woods): Climate/Weather
- Body Paragraph 2 (Woods): Types of Activities and Facilities
- Body Paragraph 3 (Beach): Climate/Weather
- Body Paragraph 4 (Beach): Types of Activities and Facilities
- Conclusion
- Outline your body paragraphs based on point-by-point comparison. This is the more common method used in the comparison and contrast essay.[11] You can write a paragraph about each characteristic of both locations, comparing the locations in the same paragraph. For example, in this case, you could write one paragraph describing the weather in both the woods and the beach, one paragraph describing the activities in each location, and a third describing the facilities in both. Here's how the essay could look:[12]
- Introduction
- Body Paragraph 1: Discuss first difference between woods and beaches: climate/weather.
- Body Paragraph 2: Discuss second difference between woods and beaches: types of activities.
- Body Paragraph 3: Discuss third difference between woods and beaches: available facilities.
- Conclusion
- Outline your body paragraphs based on compare then contrast. This type of organization works best for when you want to emphasize the contrasts between your subjects. First, you discuss how your subjects are similar. Then, you end with how they're different (and, usually, how one is superior). Here's how your essay could look with this organization:
- Introduction
- Body Paragraph 1: Similarity between woods and beaches (both are places with a wide variety of things to do)
- Body Paragraph 2: First difference between woods and beaches (they have different climates)
- Body Paragraph 3: Second difference between woods and beaches (there are more easily accessible woods than beaches in most parts of the country)
- Body Paragraph 4: Emphasis on the superiority of the woods to the beach
- Conclusion
- Organize your individual body paragraphs. Once you've chosen an organizational method for your body paragraphs, you'll need to have an internal organization for the body paragraphs themselves. Each of your body paragraphs will need to have the three following elements:
- Topic sentence: This sentence introduces the main idea and subject of the paragraph. It can also provide a transition from the ideas in the previous paragraph.
- Body: These sentences provide concrete evidence that support the topic sentence and main idea.
- Conclusion: this sentence wraps up the ideas in the paragraph. It may also provide a link to the next paragraph's ideas.
EditPutting It All Together - Use your brainstorming ideas to fill in your outline. Once you've outlined your essay, it should be fairly simple to find evidence for your arguments. Look at the lists and diagrams you generated to help you find the evidence for your comparisons and contrasts.
- If you are having trouble finding evidence to support your argument, go back to your original texts and try the brainstorming process again. It could be that your argument is evolving past where it started, which is good! You just need to go back and look for further evidence.
- Remember to explain the "why." A common error many writers make is to let the comparisons and contrasts "speak for themselves," rather than explaining why it's helpful or important to put them together. Don't just provide a list of "ways Topic A and Topic B are similar and different." In your body paragraphs as well as your conclusion, remind your readers of the significance of your evidence and argument.
- For example, in a body paragraph about the quality of ingredients in frozen vs. homemade pizza, you could close with an assertion like this: "Because you actively control the quality of the ingredients in pizza you make at home, it can be healthier for you than frozen pizza. It can also let you express your imagination. Pineapple and peanut butter pizza? Go for it! Pickles and parmesan? Do it! Using your own ingredients lets you have fun with your food." This type of comment helps your reader understand why the ability to choose your own ingredients makes homemade pizza better.
- Come up with a title. "Essay Number One" may say exactly what the paper is, but it's not going to win any points for style. A good essay title will preview something about the paper's argument or topic. Depending on your audience and the situation, you may make a joke or a pun, ask a question, or provide a summary of your main point.
- Take a break. One of the most common mistakes student writers make is to not give themselves enough time to take a step back from their essays for a day or two. Start early so that you can let your finished draft sit for a day, or at least a few hours. Then, come back to it with fresh eyes. You'll find it easier to see holes in your logic or organizational flaws if you've had time to take a break.
- Reading your essay aloud can also help you find problem spots. Often, when you're writing you get so used to what you meant to say that you don't read what you actually said.
- Review your essay. Look out for any grammatical errors, confusing phrasing, and repetitive ideas. Look for a balance in your paper: you should provide about the same amount of information about each topic to avoid bias. Here are some things to consider before you turn in your paper:
- Avoid bias. Don't use overly negative or defamatory language to show why a subject is unfavorable; use solid evidence to prove your points instead.
- Avoid first-person pronouns unless told otherwise. In some cases, your teacher may encourage you to use "I" and "you" in your essay. However, if the assignment or your teacher doesn't mention it, stick with third-person instead, like "one may see" or "people may enjoy." This is common practice for formal academic essays.
- Proofread! Spelling and punctuation errors happen to everyone, but not catching them can make you seem lazy. Go over your essay carefully, and ask a friend to help if you're not confident in your own proofreading skills.
EditSample Body Paragraphs - Write a body paragraph for a point-by-point compare and contrast essay. Here is a sample paragraph for a body paragraph that uses point-by-point comparison:
- "When one is deciding whether to go to the beach or the woods, the type of activities that each location offers are an important point to consider. At the beach, one can enjoy the water by swimming, surfing, or even building a sandcastle with a moat that will fill with water. When one is in the woods, one may be able to go fishing or swimming in a nearby lake, or one may not be near water at all. At the beach, one can keep one's kids entertained by burying them in sand or kicking around a soccer ball; if one is in the woods, one can entertain one's kids by showing them different plans or animals. Both the beach and the woods offer a variety of activities for adults and kids alike."
- Write a body paragraph for a subject-by-subject compare and contrast essay. Here is a sample paragraph for a body paragraph that uses subject-by-subject comparison:
- "The beach has a wonderful climate, many activities, and great facilities for any visitor's everyday use. If a person goes to the beach during the right day or time of year, he or she can enjoy warm, yet refreshing water, a cool breeze, and a relatively hot climate. At the beach, one can go swimming, sunbathe, or build sandcastles. There are also great facilities at the beach, such as a changing room, umbrellas, and conveniently-located restaurants and changing facilities. The climate, activities, and facilities are important points to consider when deciding between the beach and the woods."
EditSample Essay Outline - Use reputable sources. While Wikipedia may be an easy way to start off, try to go to more specific websites afterwards. Many school refuse to accept Wikipedia as a valid source of information, and prefer sources with more expertise and credibility.
- Collect your sources. Mark page numbers in books, authors, titles, dates, or other applicable information. This will help you cite your sources later on in the writing process.
- If you have external sources, make sure you always cite them. Otherwise, you may be guilty of plagiarism.
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How to Calm Yourself During an Anxiety Attack Posted: 16 May 2016 01:00 AM PDT Anxiety is an experience everyone feels from time to time. You may even suffer from an anxiety disorder, such as Generalized Anxiety Disorder (GAD), if you experience persistent, unrealistic worrying about everyday life.[1] However, if you experience abrupt attacks where you have symptoms like racing heart, nausea, tremors, and intense fear, you may be having panic attacks.[2] Panic attacks can be scary, so it's helpful to know that you can limit them when they occur. With a little mindful attention and practice, you can help relieve the symptoms of a panic attack, manage your anxiety, and prevent attacks from occurring in the future. EditHelp Calming Down EditCalming Yourself in the Moment - Breathe deeply. If you're having a panic attack, chances are you're beginning to hyperventilate. Even if you're not, breathing deeply can help to reduce your stress and provide oxygen to your brain to help you focus.[3] When you feel an attack coming on, stop and slow down your breathing.
- Try holding your breath to start. This can help reduce the feeling that you are choking or unable to breathe.[4]
- After holding your breath, begin to breathe slowly from your diaphragm. Place one hand on your chest and the other on your abdomen. You should feel your abdomen rise and fall as you breathe, while your upper hand should remain fairly still.[5]
- Take 4 seconds to inhale through your nose. Hold the breath for 2-3 seconds. Exhale slowly through your mouth for 5-6 seconds
- Continue deep breathing for several minutes until you notice a difference in your muscle relaxation and clarity of thought.
- Focus on your senses. During a panic attack, your thoughts may feel jumbled up. You are likely feeling many sensations at once, which contributes to the sense of "overload." This happens because your body has activated your sympathetic nervous system's "fight or flight" mode, kicking your heart rate and breathing into high gear, tensing your muscles, and constricting blood flow.[6] Take a moment to slow down and notice each of your sensory experiences in turn. This process can help your brain unlearn its "automatic reactivity," or the habit of reacting to stressors in a particular way, by breaking down information into individual components.[7]
- Try taking an inventory of what is happening without judging anything as "good" or "bad." For example, you might notice: "My heart is beating very fast. My hands feel sweaty. I feel like I'm going to throw up."
- Next, remind yourself that these symptoms are the product of anxiety. Avoid telling yourself that you have to "control" the symptoms -- this can make the panic worse.[8] Tell yourself that these symptoms are temporary and will pass.
- Stay where you are as you make your catalogue of sensations. This will, over time, help your brain realize that the situation is actually not dangerous. Running away from the situation may create stronger associations in your brain between the situation and panic.[9]
- Use cognitive diversions. If you are in the midst of a panic attack, distract your mind from your fear through different mental diversions. For example, count backwards from 100 by 3's, list the presidents in order, or recite the lyrics to your favorite song or poem. Force yourself to do one (or several) of these techniques until you have calmed down a bit.
- It's important that you not distract yourself by leaving the situation that has caused the panic. Ride out the panic attack where you are. Otherwise, you will likely train yourself to associate that place or situation with fear, which could trigger future attacks.[10]
- Practice progressive muscle relaxation. This is a process of slowly going through your body and tensing and relaxing each muscle group. It accomplishes two goals, by forcing you to concentrate on something other than your fear while simultaneously relaxing your muscles. Start with your muscles in your face, and then work your way down until you've relaxed all the muscles in your body.[11]
- Tense the muscle group for 5-10 seconds, and then release the pressure. You can do this for the same muscle group multiple times, but doing it once should suffice.
- Major muscle groups that you can tense and relax include your jaw, your mouth (frown/relaxed), arms, hands, stomach, buttocks, thighs, calves, and feet.
EditManaging Your Anxiety - Acknowledge your anxiety. Although you want to reduce the anxiety you feel, you don't want to ignore it. Ignoring or repressing emotions can make them more powerful and more fear-inducing. Acknowledge that you are afraid, and that there is nothing "wrong" or "bad" about you for that experience.[12]
- Try "stop and replace." This is a process by which you stop your anxiety-producing thoughts and replace them with thoughts of something that brings you happiness or peace. This can help you avoid rumination, that broken-record thought cycle where you can't seem to stop obsessing about something.[13]
- For example, perhaps you're having anxiety about an upcoming plane flight and you can't stop thinking about what might happen should you crash. Focus yourself by saying "Stop" to yourself, either out loud or in your head.
- Next, replace this with something calming and positive. For example, you could replace it with a thought about your vacation with your best friends and how much joy they bring you.
- It can take a lot of repetition for this technique to work, so be patient and kind with yourself.
- This technique does not work in the middle of a panic attack, because a panic attack may not have a clear thought or cause associated with it. It is helpful for managing general feelings of anxiety, though.
- Use guided imagery. Using guided imagery can help you relax and reduce your experience of anxiety.[14]
- Think of a place in which you feel at peace and relaxed; this could be your home, a favorite vacation spot, or being held by a loved one.
- As you think of this place, continue adding sensory details to the scene, so that you are focusing your entire mind on imagining it. Feel free to do this with your eyes closed or open, although closing your eyes may make the process easier. Think about what you can see, smell, touch, hear, and taste in your safe place.
- When you feel anxiety coming on, visualize your safe place. Imagine yourself relaxed and calm in the spot you have prepared. Once you feel more relaxed, you can come back out of the visualization.
- You can also ask yourself some questions. Is it a true and present danger? Most likely, you are using "what if" statements and panicking about something that has not yet/may not happen. Realize that you are experiencing fear, but that you are not in danger. Taking the danger out of the situation will help you to relax a bit.
- Write down your feelings. If you are prone to panic attacks or feelings of anxiety, keep a diary in which you can write entries explaining your feelings. Write what you feel, what you're afraid of, what your thoughts and beliefs are about that fear, and how intense the experience is. Writing it down will help you to focus your thoughts, and reading over your entry or looking back can help you to better handle your anxiety.[15]
- You may notice at first that it feels like you don't have anything to say. Keep trying to examine the situations that trigger anxiety. Once you practice slowing down and thinking about the situations, you will be able to pick out thoughts and feelings that may have helped boost your anxiety.
- Practice self-compassion as you write your entries. Avoid judging yourself or your thoughts. Remember: you can't necessarily control what thoughts or feelings show up, and they are not inherently "good" or "bad." You can control your reactions.
- Take care of your body. Taking care of your physical health will help you take care of your mental health, too. Healthy exercise and diet habits will not "cure" anxiety, but they can help you manage it.
- Do a little exercise. Getting your body active, especially through aerobic exercise, releases endorphins that are responsible for increasing your feelings of peace and happiness.[16]
- Avoid stimulants. Stimulants such as caffeine and nicotine can make you feel jittery and tense, and they can worsen existing anxiety.[17] Some people mistakenly believe that smoking will calm their nerves, but this is not true. Nicotine dependence can increase feelings of stress and anxiety when you don't get enough of it, and smoking is incredibly bad for your health.[18]
- Eat a balanced diet. There is no "magic food" that will cure or prevent anxiety. However, avoiding processed and high-sugar foods can help, as can eating plenty of lean protein, complex carbohydrates like whole grains, and fresh fruits and vegetables.[19]
- Do something. Sitting and ruminating over your anxiety will worsen your state and make it harder to overcome your panic. Distract your mind and body by performing a task; cleaning, drawing, calling a friend, anything that will keep you busy. Preferably, do something that you enjoy as a hobby.[20]
- Try a warm bath or shower. Studies show that the sensation of physical warmth has a soothing, relaxing effect on many people.[21] Try adding a few drops of lemon balm, bergamot, jasmine, or lavender oil to your bath. These essential oils have a calming effect.[22]
- Use music therapy. Create a playlist of songs that you listen to to help you relax or that make you feel happy. Then, if/when you experience anxiety, you can listen to the music to help calm you. Use noise-cancelling headphones when possible to help you to concentrate on the music. As you listen, focus on different parts that are being played, the sound, and the lyrics that are being sung. This will help to focus your mind away from your fear.[23]
- Try to listen to music with slow beats (around 60 per second) and relaxing lyrics (or no lyrics at all).[24] Music with faster beats or angry lyrics may stress you out further.[25]
- Get help from a friend. If you are in the throes of anxiety and can't seem to get out, call a friend or family member for help. Have them distract you from your panic and analyze your fear so that you can overcome your feelings of stress. If you are prone to panic attacks, coach a friend in the different means of treating them so that they are well versed should you call for help.
EditSeeking Professional Help - See a therapist. If you have severe panic attacks over an extended period of time, visit a local mental health professional for therapy and advice. You may have panic disorder or generalized anxiety disorder, both of which can be treated by a trained professional.
- One of the most common and effective treatments for anxiety disorders is Cognitive-Behavioral Therapy (CBT). This type of therapy focuses on teaching you to identify and alter unhelpful ways of thinking and reacting to situations. You learn how to recognize when your thoughts are not aligned with fact and how to practice helpful ways of thinking and reaction.[26]
- In some cases, your physician or psychiatrist may prescribe an anxiety-controlling medication if other means of controlling your panic don't seem to have an effect.[27]
- Talk to your doctor. In some communities it can be hard to find a licensed mental health professional, especially if you're on a low income or have a restrictive insurance plan. While most medical doctors cannot offer psychotherapy -- the exception being psychiatrists -- they can usually diagnose some issues, such as anxiety and depression, and prescribe medications.
- Family doctors can also provide referrals to mental health providers in your area.
- Look for community clinics and other resources. If you think you cannot afford therapy, look in your community for low-cost options. There are several types of options that you may find.[28]
- A federally funded health center may offer mental health treatment. You can search for a center here.
- Ask therapists about sliding scales. Some therapists and clinics will offer a "sliding fee scale," meaning that your fee is based on your income.
- Many colleges and universities offer mental health services. Sometimes these are reserved for students, but some larger universities may also offer community clinics where mental health students in training can provide services under professional supervision. These clinics tend to be quite inexpensive.
EditIdentifying a Panic Attack - Check for physical symptoms. Panic attacks can happen to anyone, but they are far more common for people who have panic disorder, an anxiety disorder characterized by frequent attacks of intense fear and anxiety. They can be triggered by just about any situation, not only dangerous or threatening ones. Physical symptoms of a panic attack include:[29]
- Chest pain. This is generally localized, rather than radiating across the left side of your body as with a heart attack.[30]
- Dizziness or faintness
- Choking
- Nausea or vomiting. Vomiting is less likely with panic attacks than with heart attacks.
- Numbness or tingling sensations
- Rapid heartbeat
- Shortness of breath
- Sweating, clammy skin, or hot flashes
- Trembling or shaking
- Check for other symptoms. In addition to physical symptoms, panic attacks are generally accompanied by other feelings. These may include:[31]
- Intense feelings of fear
- Fear of dying
- Fear of losing control
- Sense of doom
- Sense of detachment
- Sense of unreality
- Distinguish between a panic attack and a heart attack. The symptoms of a panic attack and a heart attack overlap in areas.[32] If you are in any doubt whether you are having a panic attack or a heart attack, call for emergency medical help. The symptoms of a heart attack include:[33]
- Chest pain. In heart attacks, this often feels like a sense of pressure, fullness, or squeezing. It usually lasts more than a few minutes.
- Pain in the upper body. Pain may radiate to your arms, back, neck, jaw, or stomach area in a heart attack.
- Shortness of breath. This may happen before you experience chest pain.
- Anxiety. You may feel fear or doom suddenly.
- Dizziness or faintness
- Sweating
- Nausea or vomiting. Heart attacks are more likely to cause vomiting than panic attacks.[34]
- Distinguish between anxiety and a panic attack. Everyone has feelings of stress, even intense anxiety, from time to time. However, for most people this anxiety is triggered by an event or situation, such as taking a big test or making a significant decision. This anxiety usually disappears when the situation is resolved. People with anxiety disorders have a sense of anxiety more frequently and more consistently than others.[35] People with panic disorder experience frequent, severe panic attacks.[36]
- A panic attack usually reaches its height within 10 minutes, although some symptoms may last longer.[37] Feelings of more generalized stress or anxiety may last longer but feel less intense.
- A panic attack does not require a specific trigger. It may seem to come out of nowhere.
- Chamomile may help some people feel relaxed and calm. However, some people may be allergic to it and it can interact with medication, so it's a good idea to consult your doctor before using chamomile.[38]
- If you panic late at night, pace around the room and breathe in and out deeply.
- Exercise regularly, learn relaxation techniques which are effective at reducing stress and sleep for a longer time. Sleep is absolutely necessary for those with anxiety, and something you should never skip on purpose.
- Even though it can be very obvious to some people, always remember your family is there to love, care, and support you. Don't be afraid to talk to them about your problems, even if it is embarrassing.
- Don't try to sleep if you're in the midst of a panic attack, as being under high stress can make it more difficult to sleep. If you try to relax, at least a little (via deep breathing or another calming technique) before you sleep, both of the effects of the relaxing technique and getting plenty of sleep can help you calm down significantly.
- Try to make lists of things (favourite songs, movies etc.) or just count or sing the alphabet. This takes your mind off things involving your anxiety and forces you to focus on something else.
- If your attacks are frequent, seeking professional help sooner is better. Delaying treatment may only make the problem more severe.
- If you are not sure whether you are having a panic attack or a heart attack, seek emergency medical care at once.
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