Sober Living Guide

For anyone that has gone through rehab, going back to your normal life can be an intimidating transition. Even though you might have made a lot of progress in your work at the treatment center, you could have a lot of legitimate concerns about going back home. There may be certain people or situations that you are worried about facing.

Sober living is something that takes a lot of time and practice to feel comfortable in. After completing rehab, don’t expect to feel totally confident right away when you go back home and deal with day to day stresses. Even though it might be hard, there are steps you can take to become more stable in your sobriety while living on your own.

There are many aspects of your life that you will have to learn how to deal with as a sober person. Your job, spending time with friends and family, or just getting through each day can be difficult when you have been accustomed to using substances for a long period of time. You may be faced with a lot of triggers and not know how to handle them at first.

Sober living is a learning process that will require your energy and commitment. As long as you stay focused on your goal of being sober and living a healthier lifestyle then you can safely get through the most difficult triggers and cravings. There are plenty of strategies that can help you make it through your transition from rehab to living sober on your own.

Attending an Aftercare Program

If you feel particularly stressed or afraid of what will happen after you leave rehab, then take advantage of any aftercare programs that your treatment center offers. Most addiction treatment facilities provide some kind of option for former patients to continue receiving help and support in the first few months after they leave. Addiction treatment specialists understand how difficult it can be to return home and face numerous triggers so they are there to provide any kind of support you need.

Aftercare programs differ at each treatment center but most will allow you to continue coming back periodically so that you can speak to a therapist or a support group about the struggles you are facing at home. Aftercare may also offer important education opportunities such as relapse prevention which will teach former patients the tools that they can use if they are on the brink of a relapse. With relapse prevention you can learn about what to do in any situation where you feel overwhelmed by triggers.

Another reason aftercare programs can be beneficial following treatment is that they can also offer support for your family members. If there is tension in your household or your family members are not sure how to handle the issues you are dealing with then they can receive training and guidance. The more that your family understands about addiction and sober living, the more support and help you will have at home in difficult times.

The most important aspect of aftercare is having a place to talk or a channel of communication with people that you trust. You will be going through a lot when you go home and having professionals to talk to can help relieve stress and give you an outlet for your feelings. You can receive the guidance that you need and talk through all of your issues with people that understand.

Being Part of a Sober Community

As you attend aftercare and learn how to cope with your issues at home, it can be helpful to start establishing a support system by getting involved in a sober community. You can begin by finding a twelve step program in your local area where you can start to connect with other people going through the same issues that you are. Support group meetings are a great place to meet people you care about and make lifelong friends.

It is crucial when you go back home after rehab to have other sober friends that you can talk to in times of stress. If all of your friends still drink or use drugs then you will have no one you can rely on for support when you are struggling to stay sober. Make sure that you are a part of a sober community and have sober friends or mentors so that you have people in your life that can help keep you on track.

In some cases, building up your recovery community and network of friends that support you can mean ending some toxic relationships. You want to be surrounded by people that provide a positive influence and are there for you when you need them. If someone in your life proves to be a bad friend, a negative influence on you or doesn’t support your sobriety then it might be time to move on.

With a network of sober people you can start to feel more confident and secure whenever things get difficult. You will know that you always have someone to talk to should you experience a serious trigger or craving. Make a list of sober friends you can call whenever you are in a bad place and stay connected with them as often as possible.

Finding New Hobbies and Activities

As you spend time with your new sober friends you might start to think about what activities you can get involved in to keep life interesting and fun. Since much of your free time may have been spent engaging in substance abuse in the past, you may have to start developing new hobbies. This can be a positive experience as you can try things you have never done before and maybe even find something you love.

If there were certain activities you did in rehab that you enjoyed such as art therapy, music, hiking, swimming etc then you can continue to pursue these. Rehab is a time where people are often introduced to new experiences through the programs various classes and scheduled activities. If there was something you did in rehab that made you happy then make it a regular part of your life.

Planning group activities with your sober friends can also be a great way to keep yourself busy and learn how to have fun without the use of any substances. Instead of going to bars and parties as you might have in the past you can think of other group activities that don’t involve any alcohol. You can plan a group hike, go bowling, have a game night, go to a museum or even go on a camping trip together.

There are endless possibilities when it comes to finding hobbies and activities that don’t involve alcohol or drugs. You will find that being sober can actually open doors to things that you never thought of trying that actually make you feel much more happy and fulfilled.

Ongoing Therapy Sessions

After completing rehab it may be hard to go back to your normal life without having someone guiding you at every step. Some people need extra support in order to get through the painful transition to sobriety. Continuing to go to a therapist on a regular basis can be beneficial for mental and emotional health.

Living sober can be especially difficult if you have any mental health issues, personal problems or unresolved conflict. Having a therapist to talk to can give you the mental stability and guidance that you need as you continue to work through your problems. People with co-occurring disorders will need to have a therapist that they see regularly to prevent their mental illness from interfering with their recovery.

While your therapy sessions during rehab may have taken place every day, you may be able to continue to see a therapist on a weekly basis for support. Many people rely on therapy to help them work through the problems that they experience every day regardless of what their status is in recovery. Make sure to find a therapist that specializes in addiction recovery and has experience with helping people maintain their sobriety.

Getting Involved and Helping Other Addicts

Sometimes a great way to stay on track with your sobriety is to be involved in giving back to your community. Doing something for others and providing your time, support and generosity can actually help strengthen your own sobriety. Giving back to others especially those in the sober community can be a transformative experience that helps to heal negative thoughts and emotions.

Volunteering in any way you can will help you avoid returning to unhealthy habits because it holds you accountable and creates a feeling of positivity and purpose in your life. You can work as a mentor to someone who is newly sober or work with organizations that need volunteers for charity events. Any way that you can give back will give you a chance to forget about your own issues and work to help someone else.

While they are in the midst of an addiction, addicts can become very self-centered and motivated by their own needs and pursuit of feeling good. Volunteering and working to help someone else can combat those selfish tendencies and help you focus your attention on others rather than focusing solely on yourself. Helping out in any way you can will create a feeling of gratitude that is very important in the process of recovery and sober living.

Finding Your Spirituality

Many rehab programs and support groups include some type of spiritual aspect that can help people feel more positive in recovery. Spirituality is important to maintain in sober living because it prevents a feeling of emptiness or lack of meaning that can be dangerous and negative. Anyone who wants to maintain their sobriety will benefit from some type of spiritual practice.

Being spiritual does not necessarily mean that you need to follow any particular religion or go to a church. Spirituality can be very personal and can take many different forms depending on the individual. If there are certain ideas, teachings or practices that you feel connected to spiritually then pursue those as often as you can.

Sometimes spirituality can be as simple as meditating daily to keep your mind and spirit calm. Those without a spiritual practice may feel lost and struggle to find meaning in their lives. As long as you have some sense of spiritual connection then you will find it easier to live a sober lifestyle.

Focus on Sobriety

No matter what you discover in terms of hobbies, spirituality and a sober community the most important thing is to keep sobriety as your number one goal. Remember that you need to take care of yourself and do all that you can to prevent yourself from relapsing. Although relapse can happen and it is possible to recover from it, you should do your best to maintain your sobriety permanently.

If you find yourself in any situation or around any people that you feel are putting your sobriety in jeopardy then make sure to put your recovery first. Never put any one thing above your sobriety as it is thing that matters most at this point in your life. If there are any people that you don’t trust or feel are not being supportive enough in your efforts to become sober then you might need to take a break from them.

Keep in mind that even though it might feel hard to stay sober in the early months, over time it will get much easier. The longer that you are sober, the more confident you will become in your ability to remain a sober person permanently. You will become adjusted to the sober lifestyle and feel more comfortable every day as you grow more accustomed to your new habits.

As you develop your sober routine you will eventually that your life is happier and more fulfilled than it ever was when you were struggling with addiction. Sober living can be a healthier and more enjoyable than you have ever felt in your life before.

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source https://www.goodencenter.org/sober-living-guide/

Is Your Family Member’s Addiction the Elephant in the Room?

When someone close to you is dealing with an addiction it can be hard to find a way to cope with it. No one wants to intrude in someone’s personal life or tell them that they are making bad choices especially if you have a complicated history with them. When a family member has an addiction, everyone around them may know that something is wrong but they simply don’t know what to say or do to help them.

As you witness an addict’s behavior it may be painful to watch and it may even harm your family. When no one chooses to confront the person, their addiction becomes the elephant in the room. It is something that is on everyone’s mind but no one dares to speak up about the situation in spite of what they are going through.

Although it may be difficult and uncomfortable to bring up the subject, talking to an addict about their behavior and how it affects others is an important job. Without some perspective about their substance abuse they may continue to go down a path of denial and retreat further into their addiction. Instead of continuing to avoid dealing with the problem, family members who feel genuine concern should make a plan to talk to the addict and get them some help.

Leaving an addict alone to continue their abuse is dangerous for their health and well-being. It is only a matter of time before an addiction starts to impact their job, their physical and mental health and their relationships. Getting an addict help early on can help prevent some of the negative consequences that often occur when people are left to their own devices.

Understanding a Family Member’s Problem

Before you decide to speak with your family member, it is a good idea to research addiction and learn as much as you can. You can look into the signs and symptoms of addiction to a particular substance and see if you notice any of them in your loved one. Observe their behavior closely and try to evaluate them objectively before you choose to confront them about their abuse.

You can also share your observations with other family members and close friends to see what their insight is into their problem. They may have a different understanding of the disease and have an idea of how to approach things. If everyone agrees that they need to get help for the person then you might reach out to a substance abuse professional for more information about what to do.

In the process of dealing with a family member’s addiction, it is important first of all to take care of yourself and make sure that you are emotionally stable. When you have more clarity and awareness about the situation it will be easier to handle whatever issues come up with your loved one. Talk to a therapist about what you have been going through with the addict and about your decision to get help for them.

How to Talk to an Addict

When you feel ready to discuss the issue and address the elephant in the room you need to be careful when you approach the subject. If you are in a good place yourself and are able to express real concern and love rather than anger or resentment then you are more likely to be successful in the discussion. Although you might be frightened of the consequences in bringing up the problem, if you are well-prepared the conversation might actually be quite productive.

There are certain guidelines to follow when talking to a person with an addiction. Firstly, never talk to them when they are under the influence but instead wait for a moment when they are sober and can take in everything you are saying. You should wait for a good time to talk to them when you are both alone and not busy so that you can spend some time discussing things.

It is a good idea to emphasize how much you care about this person and that you only want the best for them. Try to avoid being judgemental or condescending so that they don’t become defensive. Use open ended questions so that the conversation is a dialogue and they don’t feel that they are being lectured.

By the end of the conversation you can try to discern if you have made some progress with them. If they seem open to it you can suggest treatment or support group meetings that might help them. If they seem like they are not ready to confront their problem then you can regroup and perhaps stage an intervention at a later time.

If you are not sure how to approach a discussion with an addict then you can talk to a substance abuse professional about what strategies may be the best to take.

The post Is Your Family Member’s Addiction the Elephant in the Room? appeared first on The Gooden Center.

source https://www.goodencenter.org/family-members-addiction-elephant-room/

Are Holidays the Right Time to Stage an Intervention?

The holidays are a time when family reunites and though they might enjoy their time together they also must deal with unresolved conflict in some cases. Families who are concerned about someone’s alcohol or drug use might wonder if they can use the holidays as an opportunity to reach out to them. As long as it is planned thoughtfully and carefully, there is no reason why you can’t stage an intervention during the holidays.

In fact, the holidays may present a prime opportunity to talk to someone about their substance abuse. The family may already be worried about how to handle this person’s drinking at family gatherings or consider not inviting them at all. Instead of avoiding the problem or pretending it isn’t there for the sake of getting through the holiday, it may be time to deal with the issue head on.

An intervention during the holidays makes sense for a number of reasons. The family is already gathered together including relatives that live far away and whose presence may have more of an impact on the addict. Having lots of family members around can create more awareness about the addict’s behavior when they see how problematic their substance abuse has become.

Interventions always work best when there is a group of people present who have genuine concern and want to provide positive support for the individual struggling with addiction. A bigger group of loving family members who want the best for their niece/nephew, grandchild, cousin, etc will make the intervention more meaningful. Strong family bonds can help break through the thought process of the addict and help them see that they need treatment.

How to Organize an Intervention

The important thing to keep in mind when you are considering an intervention is that it must be thoroughly planned beforehand to prevent any problems from coming up. A poorly planned intervention can leave the situation unchanged or even cause the issue to become worse. Give yourself ample time to start working on the intervention and contacting everyone that you want to include before the holidays come up.

The first step in staging an intervention is educating yourself on addiction and how to approach the conversation about their substance abuse. Gather as much information as you can so that you are not entering the situation blindly. Try to research their particular problem and the methods of treatment so that you know how to discuss the topic of getting help with them.

As you research and learn more about addiction you can start gathering people together who feel the same way as you do about the situation. Make sure to find people that you think can get through to the person but also confirm that they have a solid understanding of how to approach the problem as well. Avoid including anyone that has a lot of anger and resentment toward the addict and might create a highly charged scenario.

Once you have a group of people that you feel that you can trust with putting together an intervention, make sure that everyone is on the same page about what to say and how to talk to the addict. Set a date and location as well as a structured plan so that you feel confident about the group doing their best and succeeding in getting the person help. It might be a good idea to include some non-family members so that they can focus more on the facts of the situation and have less of an emotional response.

Getting Treatment for an Addict

The ultimate goal of any intervention is to make sure that the addict is able to admit that they have a problem and need to get treatment. Before the event takes place make sure that you research a local treatment center and can quickly get the person admitted to the program immediately after the intervention is complete. Waiting too long could result in the person changing their mind or continuing their abuse as they delay their treatment.

At the intervention you can present the addict with the treatment options you have researched beforehand. You can tell them about the treatment and ask them to accept on the spot so that there is no time wasted. Ideally, the addict will say yes to the treatment center and you can get them enrolled right away to complete their initial detox process.

If you are at all concerned about staging a successful intervention you can find a professional interventionist to help you with every phase of the process. They can assist you with setting up and completing an intervention during the holidays. Consulting with any addiction professional can help you ensure that your intervention will go smoothly and your loved one will get the help that they need.

The post Are Holidays the Right Time to Stage an Intervention? appeared first on The Gooden Center.

source https://www.goodencenter.org/holidays-right-time-stage-intervention/

I’m Sober But My Friends Are Not

When you give up drinking, it can be hard to come to terms with the fact that many people in your life probably won’t make the same decision. Even close friends that support you may still want to drink around you and have fun. How do you stay sober when you are in the midst of people who love to drink?

Depending on the stage of recovery you are in, there are different ways to handle the situation. Someone in the very early phases of recovery may need to take some time away from going to parties or bars with their friends who still drink. You don’t necessarily need to cut off contact with these people unless you feel that they aren’t supportive or are trying to pressure you start drinking again.

You might need to take a break or find ways to hang out with your friends in situations that don’t involve alcohol. Sometimes when you are going through a big change, your instinct may be to isolate yourself but when you are getting sober it is actually more important to have a support system of friends around. The trick is to find the right people and the right situations that can make you feel connected but not tempted to drink.

In the later stages of recovery you might be able to attend parties and even be around friends drinking and still be able to maintain your sobriety. It can take a while to get that to that point so don’t feel bad about saying no to certain parties or gatherings where you know that you’ll feel uncomfortable. Only allow yourself to be around alcohol and drinking if you feel secure enough as a sober person to handle it.

Finding Sober Friends

Even though you don’t need to toss aside your friends that still drink, it can be helpful to make some new sober buddies to add to your social life. If all of your old drinking buddies go out to a bar and you have to say no, it can feel better to have someone to hang out with who is in the same position as you. If you are skipping out on a night of drinking you can ask a few sober friends to go to the movies with you or find a fun activity to do together.

A great way to find sober friends is to attend twelve step meetings or another type of support group where you are able to talk openly with other people who have quit drinking. These groups tend to foster close friendships with people who genuinely care about your sobriety. People in these groups can lean on one another and rely on each other’s support in times of need.

When you start to connect with sober people in your groups you can try to meet up regularly outside of the meetings to create your own social network. You can think of weekly activities and get togethers that everyone will enjoy and look forward to. You can even invite some of your closer friends who still drink if they are supportive and understanding of your decision to be sober.

Letting Go of Problematic Friends

Ideally your closest friends will be sympathetic to your choice to quit drinking and will be there for you in whatever way they can. However, that is not always the case when people make such a big life change. Some friends may feel uncomfortable with your sobriety especially if they have their own drinking issues that they haven’t dealt with yet.

If one of your friends who still drinks is bullying you, making you feel bad about your sobriety or doesn’t agree with your decision you might have to take a step back. The most important thing is staying committed to being sober and if you feel pressure and shame from someone then take a break from them. You can tell them that you need some time to focus on your recovery and to put things into perspective.

A true friend will support your recovery journey and won’t pressure you to drink. If someone you love doesn’t understand why you are doing this then try to list the reasons why you chose to quit drinking and tell them about how much your sobriety means to you at this point in your life. If they don’t listen or don’t accept it then you might need to let go.

 

Quitting alcohol is a major life change and sometimes it can cause problems between friends. Stay focused on the people in your life you make you feel happy, supported and loved. Find sober friends or friends who accept your sobriety and keep them in your life so that you don’t stray away from your goals.

The post I’m Sober But My Friends Are Not appeared first on The Gooden Center.

source https://www.goodencenter.org/im-sober-friends-not/

Holiday Relapse and Why You Should Be Thinking About it Now

Recovering from an addiction comes with many complications and struggles throughout the year but one of the toughest times for most sober people is the holidays. The few months between November and January can be some of the most difficult to get through because of the many parties, celebrations and gatherings that tend to involve alcohol. People who have quit drinking may feel especially tempted during this period of time because they have certain associations with the holidays and having drinks.

Another reason the holidays can cause people to be more vulnerable to relapse is that it can also be a stressful time of year. Worrying about shopping for gifts and spending time with family can be difficult especially if you have any dysfunctional family members who create more stress. Although the holidays are meant to produce feelings of togetherness, the reality is that many people actually feel more lonely and depressed.

Because of these factors, it is essential to prepare for the holidays in advance and have a plan in place to prevent holiday relapse. Even though you might be optimistic about how your recovery is going you may never know for sure how you will react during the holidays. You need to think about what the holidays will bring and create your own relapse prevention plan so that you are fully prepared for any difficult situations.

Prevention is Key During the Holidays

When you have a plan in place before the holidays you will feel more confident and prepared for any issue that might come up. Instead of feeling nervous and scared about how you will react at a holiday party or gathering, you will know what to do in any situation. Relapse will be much less of a possibility when you have a plan ready in advance.

The first step in creating a relapse prevention plan is thinking about how you will react and handle it when someone offers you a drink or asks why you don’t drink. It is inevitable that this situation will come up so you can rehearse and think about some answers beforehand that you will feel comfortable with.

There are different ways that people choose to handle being offered a drink but you can simply say “no thank you, I don’t drink”. This may be enough to shut down any other offers the rest of the night if people know that it is a deliberate choice. Be firm and avoid opening any doors that might make people want to convince you to have a beer with them later on.

If someone asks you why you are choosing not to drink, you don’t necessarily have to tell them you are in recovery if you don’t feel comfortable enough to share. You can prepare some answers that you think will make you feel okay with the conversation and will prevent any further prying. You can say for example that you quit for health reasons which is reasonable and in most cases is probably the truth on some level.

Create a Support System

Most people in recovery know how important it is to have a support system in place when you are struggling with temptation. This is especially the case during the holidays when many people feel isolated and under more stress than usual. It might be a good time to talk to your sober friends more often and ask for extra support.

If you are going to a party that you are particularly nervous about you always have the option of bringing a sober buddy with you. Being the only sober person at a party can feel very alienating and can drive you to want a drink again. Take a friend from your AA group so that you can support each other and get through the night safely.

It is always a good idea not to spend too much time alone when you are in recovery and particularly during the holidays. As part of your prevention plan, try to organize some activities and outings with friends that don’t involve alcohol. Activities with friends from your AA group will not only help you but also everyone else in your meetings that is having a hard time.

As part of your prevention plan make sure that you have the option to leave when you are in any situation that may endanger your sobriety. If you are at a party that feels overwhelming, then make sure you have your own car or arrange a ride home so that you don’t have to stay.

You don’t want to be in any situation that will trigger a relapse. As important as it is to challenge yourself, your highest priority should be staying sober. Practice self-care and focus on your goals so that you can stay on track throughout the holidays.

The post Holiday Relapse and Why You Should Be Thinking About it Now appeared first on The Gooden Center.

source https://www.goodencenter.org/holiday-relapse-thinking-now/

Are Men at More Risk for Alcoholism?

For many years, alcoholism has traditionally been considered a man’s disease because rates of alcohol abuse can be up to twice as high among men compared to women. Although the rates of alcoholism among women has been increasing more in recent years, men still tend to struggle with alcohol abuse more often than their counterparts. There are many different factors that can explain why men tend to drink more but overall men have more vulnerability and risk for developing alcoholism.

One reason why men may be more at risk for developing alcoholism has to do with their biological makeup. A recent study revealed that the amount of dopamine that is released with men drink may cause them to be more susceptible to alcohol abuse.

The study focused on both male and female college-age social drinkers and researchers gathered data by asking each participant to undergo a PET scan. The brain scan was used to measure the amount of alcohol-induced dopamine that was released in each person after a drinking session. Dopamine is a chemical that causes pleasurable feelings and can be triggered by rewarding experiences.

Researchers found in this study that in spite of drinking similar amounts, men tended to have a greater amount of dopamine released when they would drink alcohol. The increase of dopamine was found in the ventral striatum which is an area of the brain that is strongly associated with pleasure, reinforcement and addiction formation. Men in the study also tended to have less dopamine release with repeated heavy drinking episodes which means they were more likely to develop a tolerance.

The results of this study point to an innate biological difference between men and women that could be part of the reason that men tend to struggle more often with alcoholism. If men experience a more intense rush of dopamine and pleasurable feelings when they drink then they might be more inclined to abuse alcohol than women.

Social and Biological Factors in Drinking

In addition to differences in brain chemistry, men may also end up drinking more than women because their bodies react to alcohol differently. Men can physically consume more alcohol than women with less negative effects and they also tend to metabolize alcohol faster. Men are simply built with the ability to drink more alcohol which can lead them to excessive drinking more often than women.

There are certain social factors which may also play a role in the risk of alcoholism for men. Drinking alcohol often acts as a type of social bonding activity for men. They can share a special emotional connection with their drinking buddies that is often facilitated by alcohol.

According to some research, women may have less of a need to use alcohol to induce moments of social bonding. Men at times may rely on alcohol to enjoy feel-good moments with their friends and a deeper connection. This may be another reason why men tend to suffer more often from issues of binge drinking and alcoholism.

Consequences of Heavy Drinking for Men

Men have a greater tendency to binge drink than women according to surveys studying gender differences in alcohol consumption. Studies show that the average man has about 12.5 binge drinking episodes a year while the average woman only has about 2.7. Over the course of their lifetime men have a 17 percent chance of becoming alcohol dependent while women’s risk is less than half of that.

Since men binge drink more often they also have higher rates of alcohol-related deaths and hospitalizations than women. Binge drinking can impair a person’s judgment and lead to risky behavior such as drinking and driving or otherwise putting yourself in danger. Men who drink more can also struggle with health problems including heart disease, liver failure and an increased risk for certain cancers in the colon, liver, esophagus and mouth.

Drinking can also have serious consequences on men’s mental health as many develop issues with depression. Studies have revealed that men are more likely to commit suicide and are more likely to have consumed alcohol before the act was committed. Men also tend to become more aggressive when they drink which can lead to physical assaults on other people.

Even though men can physically handle more alcohol than women, they also experience all the negative consequences that are associated with heavy drinking. For men who tend to drink socially as a form of bonding, moderation is key to preventing health problems and risks that are linked to alcohol. Binge drinking is especially risky so it is recommended to reduce or eliminate alcohol if you have issues with drinking excessively.

It is possible to prevent or treat alcoholism if you are aware of the risk factors and symptoms. If you think you might have an issue with alcohol abuse, seek help from a professional treatment center.

The post Are Men at More Risk for Alcoholism? appeared first on The Gooden Center.

source https://www.goodencenter.org/men-risk-alcoholism/

What to Do When You Have a Panic Attack

Most people experience bouts of anxiety occasionally when they have an important interview, a date, a test or anything that they feel nervous about. For people with anxiety disorders however, they can experience a sense of panic in certain situations that can be overwhelming enough to interfere with their life. A panic attack can escalate and become difficult to recover from and people may feel that they have to simply leave the situation entirely.

If you suffer from panic attacks it does not mean that you have to avoid people, places or situations that make you nervous. There are ways to cope with feelings of panic and bounce back enough to return to your normal self. Having a plan with how to cope with your panic attacks can make you feel more prepared so that you can face the anxiety when it occurs instead of having to avoid anything.

Dealing with Symptoms of Panic

A panic attack is usually characterized by sudden and intense feelings of anxiety that can take over your mind and body. Panic attacks often have physical symptoms such as:

-Shaking

-feeling disoriented

-nausea

-rapid breathing

-racing heartbeat

-sweating

-dizziness

The symptoms usually aren’t dangerous but they can be very frightening and make it hard for people to focus on easing their anxiety.

When you experience the symptoms the best option is to try to understand that they are only temporary, they are not harmful and they are simply caused by your anxiety. Instead of trying to distract yourself or put your mind on something else, the best option is to acknowledge what you are experiencing. Tell yourself that although you are having these symptoms you are not in any danger but are simply feeling afraid.

Although your first instinct may be to leave the situation, it can actually be more beneficial to ride out the attack. If you run away you won’t have the chance to see that nothing bad is actually going to happen. Confronting your fear can help you become less sensitive to the situation as you realize that it is completely safe.

Eventually the more intense symptoms will begin to pass and you can start to focus on your surroundings and get yourself grounded again. You can simply accept the fact that you are having these symptoms and feelings instead of wishing you didn’t or praying that they will go away. The acknowledgement and acceptance of the fear can help the attack begin to fade.

Breathing Exercises to Reduce Panic

The reason acceptance is so important is that resisting your feelings of panic will only make the attack worse. Your most powerful urge may be to flee but instead you can wait it out and maybe work on some exercises until the attack subsides. Breathing techniques can help get you more focused and aware of what you are feeling so that you will be less likely to run away or resist.

Breathing exercises can also be helpful because one of the characteristic symptoms of panic attacks are short quick breaths which can create more tension and stress in the body. If you become aware that you are breathing very quickly then you can work on deep breathing strategies. Start by breathing in very deeply and slowly through your nose and then breathing out slowly through your mouth.

If you count your breaths, close your eyes and focus on your breathing you can start to calm yourself down physically and bring more awareness to your body. Focusing on your breath not only reduces the kind of short, choppy breaths that generate tension but it also helps you turn down some of your anxious thoughts. Deep breathing can help you feel better quickly so that you can ignore the urge to run away.

Observe Your Reactions and Become Aware

When an attack is happening sometimes to helps to become very aware of your symptoms and even write down what you are experiencing. Writing about your anxiety can help you distance yourself from the feelings and be more observant of how you are reacting instead of being lost in the experience.

Writing down or talking to someone about what your are going through can help put things into perspective. You might read what you wrote later and realize how distorted your ideas were at the time. Or a friend might listen to your fears and help you understand that they are unfounded and that you are safe.

The important thing to remember about dealing with panic attacks is to do your best to ride out the symptoms until they subside. When you let yourself acknowledge the anxiety you will realize that it is only temporary and you will be able to return to a calm state of mind again. The more you learn to accept your anxiety, the less powerful it will become.

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