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How To Handle A Public Panic Attack When You're Alone

How To Handle A Public Panic Attack When You're Alone

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f you have an anxiety disorder, chances are you will generally struggle when out in public. When we’re in crowded situations, it’s all-too-easy to feel our adrenaline surge and anxiety spread through our veins.
Panic attacks are bad enough when they happen in the comfort of your own home, but when they happen in public, it’s all the more alarming. You are outside of your comfort zone, and that means your usual techniques for recovering from an attack may not be available to you. There is also the added layer of the fact you’re likely to panic even more about the fact you’re panicking in public, which means the attack may have the strength to sustain itself for longer than usual.
It’s clear that the issue of public panic attacks is one that has to be taken seriously. Read through the tips below; hopefully you’ll never need them, but if you do find yourself suffering a panic attack while alone in public, they may help you make your way through the situation.
Stop and sit down
It’s important you don’t try to carry on regardless if you feel anxiety strike when you’re in public. As you can see if you read this site here, pedestrian accidents are an all-too-common occurrence, and you are all the more vulnerable to thoughtless drivers when you are distracted by panicking. So stop and sit down as soon as it’s convenient to do so, and preferably without having to cross the road.
Ask for help (if you feel comfortable doing so)
Just having someone to tell you that you’re doing okay can make a big difference during an anxiety attack, so consider going into the nearest store or business and asking for help. You may not like the idea of doing so, but it’s important to note it might be the best decision— and the one most likely to help you overcome the attack that is so distressing you.
Alternatively, call a trusted friend or family member so you can hear a familiar voice that might help to begin to calm down.
Take deep breaths
Deep breathing genuinely can help to lower anxiety; there’s genuine scientific evidence that deep breathing is an effective relaxation technique, so it’s definitely worth a try if you have an anxiety attack while in public. You don’t have to use any special techniques like alternate nostril breathing in this scenario, either: just close your eyes, inhale for 10 seconds through your nose, then exhale for 10 seconds from your mouth. Repeat this until you feel yourself beginning to calm.
Don’t rush yourself
The worst thing you can do is rush yourself to get back up and resume your journey. Give yourself a moment to be sure you have genuinely overcome the issue. If you have to message someone you are meeting to explain you’re going to be late, then do so; being late is preferable to rushing to make it to your rendezvous point before you are ready and triggering another anxiety attack due to the haste.
And remember: anxiety is an unsustainable state, and however bad the attack feels, try to remind yourself it will end. All you need to do is give yourself time to ride it out, and before you know it, you’ll be feeling more like your usual self.
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5 Natural Ways To Keep Depression At Bay

5 Natural Ways To Keep Depression At Bay

While it would be foolish to state that depression can be cured using a range of natural remedies, there is plenty of evidence to suggest that there are a number of more natural approaches you can take to treating your mental health problems that can be beneficial. Depression is often misunderstood with people assuming that a trip to the local doctor’s surgery followed by a prescription of tablets is all you need to rid you of the ailment. However, depression is a complex disorder that requires more than pills to get to the root of the issue and try to combat it in the long term. Take a look at these more natural approaches you can take to try and keep depression at bay.

Talk
The most important aspect of combatting depression is your willingness to talk about it. The relief that people with depression feel when they finally open up and share their thoughts and feelings has been well documented and can result in a lessening of tension, fewer anger outbursts, and better sleep patterns. By talking through your emotions and issues, you can quickly come to realize that your situation isn’t as hopeless as you first thought. Bottling up your emotions isn’t healthy and can result in isolation. Make an appointment with a counselor or simply offload to your friends over coffee. They will be willing to listen and be the offloading vessel that you’ve needed for a long time.

Eat Well
It can be all too easy when suffering from depression to slip into a rut of low self-esteem. You may not wash as regularly, you may stay indoors for much of your day, and you may not eat well. Takeaways may become the norm as you don’t feel the impetus or desire to cook healthier food. However, this unhealthy convenience food will make you feel worse as your body isn’t getting the nutrients it needs. Swap the fizzy drink for fruit infused water, banish the chocolate and opt for nuts as a snack instead and scrap the fried food for salad and lean meats. By doing this, you will feel brighter, be more alert and have higher levels of energy to get up, have a shower and venture outdoors.

Be Outside
Feeling the warmth of the sun on your back is pleasant for a reason. It makes you feel good and can give you a healthy glow. By heading outside for a walk and feeling fresh air in your lungs, you may feel nature lifting your mood. Negative thoughts can fall away as you embark on some physical exercise. You may begin to think more optimistically about your life, the challenges you face and the barriers you need to overcome.

Don’t Isolate Yourself
Your friends may be all too aware that something isn’t quite right if you begin to decline invites out or if you’re never available when they call around. You must remember that your friends care about you and only ever want the best for you. As such, utilise this support network. Explain to them that you are feeling a little off key but that you’ll head out with them anyway. By doing this, you are being proactive, refusing to wallow and trying to remember the joys of being social. If heading outdoors is a step too far, invite pals around. This will make you tidy up, get a tad more organised and feel a sense of pride in your appearance and your home.

Sleep
If you are struggling with your sleeping habits, this will have a negative impact on your mental health. Scrap the technology at least an hour before bed, enjoy a hot bath, read a book and forget the caffeine. By initiating new sleeping habits and trying to forge a new routine in the evenings, you may find your insomnia start to subside. This will lift your mood during the day and help you feel more stable during waking hours. If you can’t sleep, you will find your mind begin to wander to those negative places you don’t want to entertain, so it’s vital that you try to improve your sleeping habits.
While it’s still important to involve professionals and even medication at points when treating depression, it’s also important to couple this with natural approaches. By doing this, you are maximising your chances of keeping your depression at bay and leading a happier and healthier life.
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PTSD: Separating The Facts From The Fiction

PTSD: Separating The Facts From The Fiction

Post-traumatic stress disorder (PTSD) is a mental health condition that is very poorly understood among the general populace. Let’s learn more about what PTSD is, how it affects people, and the signs you need to be aware of in the aftermath of a traumatic event…
What is PTSD?
PTSD is a mental health condition that flares in the aftermath of a traumatic event. It is characterised by recurrent “flashbacks” to the event, as well as an increased likelihood of comorbid issues with anxiety and/or depression.
Do civilians get PTSD?
Yes. While PTSD is common in the military, anyone can develop PTSD, not just those who have seen military service.
What triggers PTSD?
There is simply no way to know this for sure. In the aftermath of terrorist incidents, people can suffer from PTSD if they were not even in the area of the attack— while those who were directly injured escape PTSD altogether. Proximity is not a deciding factor of who suffers from PTSD.
Even when people suffer through the exact same traumatic event, in an identical way, there is no guarantee they will all experience PTSD to the same degree. Let’s say you and two friends are travelling in a car that’s hit by a truck; you and one of your friends could be completely fine (excluding the physical injuries) in the aftermath. Despite experiencing the exact same event, the third may struggle with PTSD for years to come. There’s simply no way of predicting PTSD.
Does severity of the traumatic incident influence how severe PTSD is?
No. Anyone who suffers any kind of traumatic incident can develop PTSD. Whether it’s a suburban mom whose child goes missing for an afternoon, a truck accident victim, or someone who lives through a terror attack, they can all suffer from PTSD. If they perceived the incident to be traumatic, they can suffer PTSD as a result of it. There is no correlation between the severity of the incident and the level of PTSD they experience; trauma is entirely subjective, after all.
Are people with PTSD violent?
Not necessarily; this is an odd myth that has been popular for many years, but it’s fair to say that it has been overstated in the media. In most cases, PTSD as a condition presents without any violence at all. Violence and PTSD do not go hand in hand; the research shows that there is only a mild link between violence and PTSD, and many PTSD sufferers become more reserved and reclusive as a result of the condition – quite the opposite of the cliched portrayal.
How is PTSD treated?
Therapy and medications can be beneficial. While PTSD cannot be “cured” in a conventional sense, it can be successfully managed with the right combination of treatment.
Hopefully, you have found this primer on the realities of PTSD useful. If you believe you — or someone you know — may be suffering from PTSD, then do get in touch with a mental health professional such as using the Dr Julian service as soon as possible; they will be able to provide the advice, guidance, and support you need. Good luck.

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Lifestyle Changes That Could Improve Your Mental Health

Lifestyle Changes That Could Improve Your Mental Health

If you’re struggling with your mental health then it can be hard to make a change in your life. After all, feelings of anxiety or depression can make it difficult to find the motivation to do anything. The important thing to remember is to take small steps towards a better mental state. You might not see changes overnight, but you can make gradual improvements. In this article, we’re going to look at some lifestyle changes that could improve your mental health.
Start exercising frequently.
A regularexercise routine is a lifestyle improvement that could make a huge difference to your mental health. Physical activity has obvious benefits for your body, but it’ll also benefit your mind. Feelings of depression and anxiety can be alleviated by exercise. Working out produces endorphins in the brain, and this will improve your mental state. Once your mental health improves, you’ll find it easier to maintain your exercise routine because you’ll be determined. You just need to take the first step in the right direction.
Start sleeping better.
Another way in which you could make a huge improvement to your mental health is to start sleeping better. As discussed in the previous point, your physical health has a huge effect on your mental health. If you’re sleep-deprived then you’re affecting your health in more ways than you realise. A lack of sleep doesn’t just affect your energy levels and ability concentrate – it affects your mental state. You might experience stress, anxiety, and depression if you’ve not been sleeping properly because your brain and body haven’t been given the necessary time to recover and heal after a long day. Make sure you get a sufficient amount of sleep on a nightly basis.
Of course, if you still feel tired and depressed even when you start sleeping better then you might want to consider that there’s another reason for your poor mental and physical state. You might have an underactive thyroid or some other medical condition that’s affecting your body and mind. Perhaps you could look into bioidentical hormone replacement if a medical professional thinks that you might be hormonally imbalanced. You should see some improvement in your sleeping pattern and your mental health if you were previously struggling in those regards.
Start sharing things.
Another way in which you could improve your mental health is to start sharing things with friends and family. Make it a part of your daily routine to talk to your loved ones about the way you’re feeling. That’s the best lifestyle change you can make. If you share your thoughtsand feelings with people then it’ll help you to unburden the load of dealing with mental issues on your own. If you struggle to open up to the people closest to you then you could even see a online therapist to help you really get to the heart of your issues. It can be really hard to confront your issues, but talking is a good step towards a better state of mental health.

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Make Healthier Choices This Year

Make Healthier Choices This Year

Now that summer is around the corner, you may want to think about putting down the chocolate and cutting back on your TV watching habits each day. Making healthier choices in life can be a difficult thing to do, but it is something which we should all strive for during our lives. If you want to be a happy, healthy and fit individual, you need to learn how to make the right choices in life and have the willingness to stick to your habits. Here are some of the ways you can make better choices this year.
Make a goal
If you want to achieve something in your life, you need to first make a goal for yourself to work towards. If you choose a goal such as losing weight, you need to give yourself a timescale and a number to reach on the scales. This can bring you focus and make it easier for you to achieve what you want to achieve. For example, if you wanted to quit alcohol or smoking, you could research the best rehab facilities in your local area, think about different methods of giving up your habit and give yourself an end date to achieve your goal.
Look after your mind
If you want to be able to lose weight, start exercising and complete all of these new life goals, you have to make sure that your mind is in the right place for it. It is important to remember that your mental health is a crucial factor in your happiness, and if you don’t take the time to look after it, you won’t be able to achieve anything else. Think about meditating, talking to a professional and making sure to let out your feelings. Once your mind is healthy, you will be much more willing to make your body healthy too.
Make a change
One of the things we often struggle with in life is feeling as if we are stuck in a rut. If you want to avoid feeling this way, you will need to work towards making a drastic change to bring you out of your comfort zone. For example, if you find that you have no inspiration, you might want to book a trip to somewhere you have never been. The act of being surrounded by different things can be enough to snap you out of your mental state and give you the tools you need to find what you are looking for.
Commit
If you want to make a positive change in your life in whatever way, make sure that you fully commit to your goals and force yourself to be strong. You will find that the best thing to do is tell a family member or friend about your goals. This will mean that they can ask you about it and hold you accountable for your goals, making sure that you stay on track and don’t quit. If you have a friend who wants to achieve the same as you, you can even complete the goal together and push each other forward with it all.
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Workplace Stress: What You Can Do to Fight Back and Reduce It!

Workplace Stress: What You Can Do to Fight Back and Reduce It!

There are a lot of elements in life than can cause stress or anxiety, and our career paths contribute a lot to this. The workplace is one of the places we often experience the most stress on a day to day basis, especially if we work high-intensity jobs. The problem is that, because these are work-related issues, we just grin and bear it, and soldier on unaware of the damage we might be doing.

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Stress and anxiety are rife in the working world, and many of us are suffering from burnout and meltdowns because we are working ourselves too hard and allowing the stress to get the better of us. Well, it’s time to take action and fight back so that the stress isn’t taking over our lives and leading to other problems. These are some of the great things you can do to fight back against the stress of the working day.
Speak to Someone
It is so important to articulate the way you’re feeling and not to bottle things up too much. If you are feeling stressed or anxious as a result of your job you need to spend some time speaking to a professional about it. This is really important for helping you deal with the problems you are facing, as well as talking about how you’re feeling. Seeing a professional therapist is an excellent place to start, and you will really benefit from this in the long-term. At Dr Julianwe aim to make therapy more accessible so you can see a therapist online via video/ audio/ text from the comfort of your own home at a time that suits you.
Make Your Working Life Easier
Another thing that can really help you to reduce the stress of working life is to do what you can to make your job easier. This might be utilizing software to help make our role more efficient, or visiting incentiveinsights.com and using their platform to help you develop better relationships with customers. These are things that will make working life much easier and will help you to feel less stressed over the course of the working day.
Take a Break
You have to make sure you are taking a break from work on a regular basis. By this, we mean spending your weekends and evenings doing things that aren’t work-related. It’s so easy these days to wind up taking your work home with you, and this can lead to additional stress and affect your private life. Make sure you aren’t taking your work home with you, and try to make sure you take a vacation at least once a year as well.
Start Meditating
Calming yourself down is an excellent way of avoiding stress, and you can achieve this by ensuring that you take up meditation. This is something that is really important for helping you relax, unwind, and de-stress. Finding your calm place and embracing the concept of Zen is really going to help you improve your mental well-being. It is so important to do this as it gives you an extra edge in helping to reduce stress at work.
You mustn’t let your work get the better of you, and it’s really important to ensure that you fight back against workplace stress. This is something that can cause you a lot of problems, and might well result in a nervous breakdown, or other mental health issues moving forward. Use these ideas to help reduce stress and stop worrying about everything.

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How Stress Affects Your Health

How Stress Affects Your Health

Do you often feel stressed? Do you struggle to cope with your workload? Are you constantly rushing or struggling to get things done? If you answered yes to the above, you may be putting your health at serious risk. When an individual experiences stress, an area of the brain known as the hypothalamus releases stress hormones, in order to prepare the body for “fight or flight”. This is an evolutionary mechanism, and can be helpful in some cases where we may need to act quickly such as if there is an immediate threat, however if this is happening regularly this can be extremely detrimental to your health.
So, what are the potential health risks of chronic stress?
Increased Risk of Cardiac Problems:- Over time, the increased heart rate caused by stress hormone effects can cause high blood pressure, and heart problems such as heart attacks.Insomnia:- Stress hormones make you feel naturally more alert, which can be useful if you need energy to respond to a threat, however if an increased amount is released each day it can lead to sleep disturbances such as insomnia.High Blood Sugar:- Stress causes extra glucose to be released by your liver, which over time can lead to high blood sugar levels and even type 2 diabetes.Stomach Problems:- Stress affects your body’s digestive system, which can lead to stomach aches, nausea and diarrhoea.Low Sex Drive:- A combination of stress and the fatigue that accompanies it can affect your libido and performance in the bedroom (including problems such as erectile dysfunction).Muscle Pain:- Constant stress makes muscles tense up, and over time can lead to tension headaches and backaches.Fertility Problems:- An imbalance of hormones can not only reduce or even stop periods, but makes both men and women less fertile.Poor Mental Health:- While chronic stress itself can have detrimental effects, left unresolved it can lead to more severe mental health diagnoses, such as depression.
So, how can you reduce stress?
Seek professional advice and guidance regarding ways to deal with stress and addressing the route of these feelings.Reduce your workload by letting go of commitments that you cannot manage or asking for more time from your employer.Unload; let family and/or friends know you are struggling, and suggest ways that they may help you.

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How To Know If You Have Depression; 5 Signs That Suggest You May Be Depressed

How To Know If You Have Depression; 5 Signs That Suggest You May Be Depressed

Depression affects millions of people every year in the UK, and can range from mild to very severe – but how do you know you are experiencing depression? Depression can appear at times much like being in a sad or low mood, however it differs from general sadness in a number of important ways. It is often difficult to determine exactly why an individual may experience depression, and it can happen to anyone at any time, however there may also be obvious events which trigger depressive episodes such as the death of a loved one, unemployment, or injury. However, depression can also appear to come out of nowhere and no one is immune, no matter how perfect their life may seem from the outside. So, how can you tell if what you are experiencing is depression? And where do you go from there?
The DSM-V criteria for depression goes into a lot of detail about the specific criteria for depression. However, symptoms can display themselves very differently in different individuals, therefore we suggest seeking guidance or advice if you are experiencing any of the following symptoms either a) consistently for 2 or more weeks, or b) over and over again for a few days at a time.
1. Loss of Interest/Pleasure
Have you lost interest in the things you normally enjoy? Are you experiencing a notable lack of pleasure in your daily life? Do you find tasks that you used to relish boring or tedious? If you answered yes to any of these you may be experiencing depression, especially if this lasts over several days or weeks. If your motivation is significantly reduced or you find yourself dropping out of plans you would usually look forward to this may be a sign that you are depressed. All of us experience a lack of motivation sometimes, and our interests can change over time, however there is a difference between this and losing interest in everything. Don’t ignore the signs – speak up about how you are feeling and consider that this may be a sign of depression.
2. Unexplained Lack of Energy
Although it is one of the most common symptoms of depression, many people tend to ignore or dismiss feelings of tiredness or lack of energy as unimportant. In reality, the opposite is true. If you are feeling continually tired despite getting enough sleep, or get home and feel exhausted after doing very little, this could be one of the first signs that you are experiencing depression. In fact, many of those who go to their doctors complaining of fatigue do not realise they are depressed, but after careful consideration end up receiving a diagnosis for depression. If this sounds like you, consider why you may be feeling this way.
3. Continuous Low Mood (Feeling Isolated, Lonely or Lost)
The most obvious sign of depression is a low mood, however it is also very often overlooked due to a lack of understanding. If you are feeling down every day, or almost every day, for a long period of time ask yourself; when was the last time I felt truly happy? This is an important thing to consider for everyone but if you realise that you can’t remember the last time this could be a huge warning sign. Depression may feel just like a low mood, but is often described as “un-escapable” and tends to be continuous with a general absence of happiness. Low mood can range from feeling down, isolated or lonely to more extreme feelings such as suicidal thoughts; however all may be considered symptoms of depression.
4. Problems Sleeping
When experiencing depression, many individuals note that they find it difficult to fall asleep or maintain sleep. Some common symptoms of depression are broken sleep patterns, insomnia, disruptive thoughts and sleep disturbances (e.g. night terrors). Combined with a lack of energy this may also indicate a purely sleep related disorder, however there is a huge amount of crossover with depression and sleep disorders are quite commonly thought to be caused by psychological distress.
5. Feelings of Worthlessness and/or Inappropriate Guilt
Feeling guilty when you have done something wrong is completely normal and healthy, however often when individuals are depressed they can become overly critical of themselves, assigning blame where it is not necessary. If you are consistently feeling worthless or guilty, consider if this is appropriate to the situation. If it were someone else would you treat them so harshly? If the answer is no, then perhaps you are experiencing a symptom of depression.
If you feel that any of the above may apply to you, here’s what you can do.
Talk to someone; be it your friend, neighbour, sister, brother, GP or one of the Dr Julian therapists. Online therapy and using video link therapy has been shown to be equally as effective at dealing with depression as in room therapy.Do some research; inform yourself on depression – the signs and symptoms and what to do if you’re feeling depressed.

Don’t give up! Remember, depression is very common and most people recover with the appropriate help – you’re not alone.www.dr-julian.com

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