Anxiety- How To Stop A Panic Attack

Help To End Your Depression And Reduce Your Anxiety

If you are feeling depressed, then it is essential that you seek help and you make a decision to help yourself before your depression spirals any further down because depression will take you on a route to a very isolated and bleak dark place.

Once you fall into a state of depression and the momentum starts to gather, then more and more things seem to go wrong.

There are many reasons for depression and anxiety, but stress and emotional burnout are two of the biggest triggers.

Some other causes of depression and anxiety can be, the words you speak to yourself, feeling you do not have the ability to cope and deal with certain situations, not fulfilling your purpose or being stuck in a bad situation.

Many people think that depression is all about mindset, but although the mind can play a big role in causing depression and anxiety, it also has a lot to do with the body.

Depression and anxiety are a physical and an emotional state of being that people get stuck in until it becomes the normal way of being for them.

People who are depressed and anxious are more often than not, people who worry a lot of people who suffer with stress.

If you have high levels of stress you will have higher levels of amygdala activity.

The amygdala is the part of the brain that prepares you for fight or flight, and it becomes activated by strong emotional reactions or stimuli.

There are two amygdala's, one on each side of the brain and they are two almond-shaped groups of cells located deep within the medial temporal lobes of the brain.

The amygdala is linked to the emotional part of the brain and it responds both to fear and pleasure, and during periods of stress, worry and anxiety, they become more responsive to fear and danger, meaning you will feel more anxious.

Brain scans of depressed and anxious people, have shown that when people are suffering with prolonged periods of emotional stress and depression, have shown that certain area's of the brain that are linked to moods shrink.

When you're feeling relaxed and positive these brain areas' increases in size.

Long term depression and anxiety can leave the person feeling physically and emotionally exhausted, so deep relaxation should be a part of your recovery program.

Meditation has proven to not only improve your overall emotional and physical well-being, but after about eight weeks of meditation sessions, test have shown that brain matter becomes more dense in the areas' that are linked to memory, learning and emotional regulation.

At the same time, the amygala's showed a decrease in activity, meaning less fear and anxiety, regular deep relaxation can help to reduce your stress and anxiety as well as improving your mood.

Depression, anxiety and the imagination

When we are in a good place emotionally and our bodies are in balance, our coping mechanisms should be strong enough to deal with the challenges that life can throw at us.

If you're feeling calm and happy then you will quite easily cope with life's ups and downs and you will quickly bounce back from setbacks.

But if you are feeling emotionally and physically exhausted, then even the slightest little things can leave you feeling that you cannot cope.

This is why one of the first steps to beating depression is to calm the body and the mind so you can boost your depleted energy levels.

Once you have brought your mind and physiology back into balance, you can begin to sew seeds of optimism and start focusing and planning for a better and brighter future.

People who suffer with anxiety and depression, spend most of their time inwardly focused, reacting stressfully over and over again to their imagination.

They also tend to use harsh and critical words that are directed towards themselves, they also think that their life has little meaning, direction or purpose.

When you run yourself down or you use self defeating self talk or you develop a dislike to who you are, then you're going against who you really are and this will have a negative effect on how you feel and how you perceive your life and this world.

Depressed and anxious people choose to focus on the negative, which prevents them from seeing the good

They will run with and become emotionally engaged with their imaginations, creating hopeless scenarios about the past, present, and future as well projecting things going wrong all the time.

People who suffer with depression, only focus on the worst case scenario whilst choosing to ignore more positive outcomes, opportunities and choices.

Another root cause of anxiety and depression is low self esteem and self worth, often the subject will feel that they are not good enough or worthy enough.

If this is the case, then this needs changing.

If you have been told that you are not good enough, then, start to override this.

Each morning and before you go to bed, and at times throughout your day.

Stand in front of the mirror, or just say it to yourself during the day, then tell yourself firmly, that you are good enough and keep doing this until it becomes a new belief.

Being more mindful to your imagination and thoughts will play an important role on your journey out of depression and anxiety and back to feeling positive, calm and happy.

Your imagination is a very powerful tool. When used correctly it can help you build and design great things, including planning for a better and more fulfilling life.

But when it is used in self defeating ways, it can become your own worst enemy, causing you endless grief anxiety and sadness.

Although, thinking positive is a lot better than thinking negative, the first step should be to not to think negative or to take no notice of or replace any thoughts that make you feel bad.

You have not got to spend all of your days trying to think positive, any general thoughts that carry no negative emotional attraction will be fine.

Thinking positive, will take practice, especially if you have gotten into the habit of thinking negative, but a change in mindset and attitude will mean a change in your life,

Link between low moods and posture

A slumped or despondent body posture is linked to low moods, feelings of sadness and low energy, a slouched posture is also linked to the fight or flight stance of submission and surrender.

This is why when you're experiencing low moods, you can feel weak, submissive and vulnerable.

Evolution had taught the mind and body to associate slouching and shortening in stature of the body which occurs when you feel anxious or depressed with, you're about to be attacked.

In this submissive state and stance, your mind is expecting the worst case scenario or even death, so you're not going to feel good.

It also blocks the flow of the life force energy from flowing freely around your body, decreases your blood circulation, and restricts your breathing.

Other things that can cause you to slip into a submissive doom and gloom state are,

Psychological reasons like shyness or anxiety
Outside issues, like bad news, trauma, grief or pending bad news
Slouching and slumping when sitting or standing

There is a direct connection between the mind, emotions and body.

Therefore, when you feel depressed it can cause your body to collapse and slump and when you slump and collapse your body, it can have a negative effect on your mood, thinking and your confidence.

Our thoughts and feelings tend to match our posture and our posture matches our thoughts and feelings.

If you have got stuck in a slouched posture, then because of this mind, body posture your going to have predominantly more thoughts of pessimism, doom and gloom, and you will tend to find out that more things seem to keep going wrong for you.

But your body posture is not just linked to depression, you posture can increase your anxiety levels.

One of the most common ways we slip into a negative and insecure state is when we allow the head to become unbalanced off the top of the spine.

This is when we allow the head to protrude forwards whilst at the same time we pull the back of the head down.

This causes the body to collapse, and forces the shoulders to hunch and become rounded, causing a combination of tension and collapsing of the body.

This posture is linked to the fight or flight reflex response and it can be an habitual response.

Some people even get stuck in this potentially damaging and unhealthy posture. Ideally the head should be slightly released forwards and up, without using any force.

Another posture that will make you feel low is when you allow your neck to bend forwards and your head to look down.

Other ways that can affect your mood and confidence is when we allow the pelvis to protrude too far forwards which cause the body to enter into an S shape type of posture.

The position of the pelvis is very important, and having them pushed too far back is equally as bad, ideally your hips should be underneath your rib cage.

Many people stand with their legs and knees to stiff which will throw your body out of alignment and cause excessive tension and stiffness. Any tension in your body can affect how you feel.

Many people when they attempt to change their posture get it all wrong.This usually results in making things even worse.

Often they will try and physically pull themselves up, lift up their chests, pull back their shoulders and lift up their chin or they will use tension to try and escape from tension.

You should never try to sit or stand up straight, a better way of putting it would be, to sit and stand at your natural full height and expansion, without stiffening or tensing. Ideally you want your body to be open, but relaxed and poised, aligned and balanced.

If you want to escape from unhealthy, tense and low mood postures, watch the highly recommended video below, because it can make all the difference.

Food, anxiety and depression

If you have tried everything to try and get rid of your depression, but you still find yourself feeling low then you might want to take a look at your diet.

Some people can develop an intolerance to certain foods which can have a negative impact on your mood.

Certain foods are believed to evoke depression and anxiety. Eating a healthy well-balanced diet is a good place to start, however, you may have to do a bit of trial and error to find out if you're intolerant to some foods.

Some people who are depressed or anxious may be sensitive to the food flavouring and sweeteners, monosodium glutanate (MSG) which can be found in many foods.

It is thought that mild cases of low blood sugar may contribute to mood swings, Eating smaller meals, little and often can help to regulate your blood sugar levels, which may help you to regulate your mood swings.

It is also important that you do not become dehydrated. The human body is up to 60% water with the brain being made up of around 73% of water.

If you allow your body to dehydrate, then it can have a negative effect on your mood as well as increasing your anxiety levels.

Avoid consuming large amounts of water in a short period of time. The trick is to make sure you stay well hydrated, little and often.

Anxiety

Often the route cause of anxiety is when you feel that you cannot deal with, handle or cope with a specific situation or you think that there will be a consequence to pay if you don't avoid a situation or take some form of preventive action to stop something bad from happening.

Often the reason that you feel you cannot cope or deal with a situation is either through a previous bad experience or you're in a fearful and stressful state.

Anxiety usually starts off small, but if you leave it unchecked, then it can soon gather momentum and escalate from a few feelings of mild discomfort to high levels of stress and anxiety and then turn into a panic attack.

Yet if you become mindful then you can nip the onset of anxiety in the bud and thus prevent it turning into a long battle with your feelings and emotions.

Many people choose to avoid the things and situations that might or does cause them to feel anxious.

But the more you avoid or leave a situation, the more you will feed your anxiety and shrink your comfort zone.

The same applies when you try and defeat or get rid of your anxiety, you will just make it worse.

A better way to reduce your anxiety is, to learn how to relax, and change the way you react to the situation and the feelings.

If you try to fight with your anxiety, you will intensify the anxiety. The key is to learn how to relax and prevent the release of all the adrenaline and the stress hormone cortisol, which triggers all those physical changes in your body.

The opposite to anxiety and stress is calm, so instead of focusing on your anxiety, focus on finding ways to relax and stay calm in the situations that make you feel anxious.

Most of the time there are no real genuine reasons for your anxiety, therefore, when you notice yourself feeling anxious, remind yourself that it is just feelings and feelings can never hurt you, and they are unnecessary and inaccurate.

Your fear and anxiety is designed to grab your attention and to get you to take action or apply avoidance measures.

But because you now the feelings are not justified, you do not need to do anything, except smile, relax your body, breathe deeply and just allow the emotions to rise and fall.

The more you practice, responding calmly and relaxed when you feel the onset of anxiety, the more you will learn how to manage and minimize it.

You can also imagine yourself on a beautiful beach using all of your senses to help you to replace the feelings of fear with feelings of control.

If you are having anxious thoughts and imaginings, again practice staying calm and relaxed around them, see them as just thoughts and images, and to prevent the emotional arousal, leave your mind alone to think the fearful thoughts.

Having a relaxed, open and balanced and aligned posture will reduce your anxious thoughts and responses, because the more tense your body is the more matching tense thoughts you will have.

Override any self doubt and stop all self criticism, and replace anxious thoughts with words like,

I can handle that
Whatever happens, I'll be OK
I have the confidence and ability to deal with

Treatments and cures for depression and anxiety

Depression and pessimism carry a negative and bad feeling energy and before long you can soon find yourself in a negative downward spiral and slump.

This can become a normal state of being where you become stuck in this pattern of negative thoughts and matching feelings, it is a bit like being stuck in a trance state of doom and gloom.

If you have developed a negative mindset then it will cultivate more negative feelings which will become the driving force for more negative thoughts and the pattern continues.

To help you get out of depression you will need to create a bit of hope, optimism and positivity, because that will start to shift your energy out of sadness and low feelings, to those better feeling emotions.

This may mean, getting out of a bad situation or accepting what is and letting go of what has happened.

Then start to create a bit of optimism and positive expectations as this will help to shift your energy.

If you are feeling depressed, then you might find it hard to think yourself happy. Perhaps you feel like you have got nothing to feel positive about.

The good thing with feelings is, you can change them at will without having a reason,

People think that they need something to feel good, but that is not true, because, just saying some general positive statements and words can shift your energy.

Use positive words that create positive emotions, like

Bit by bit, things will get better
Things will work out for me
Everything always works out for me
Everything is coming good
Things are getting better
The best is yet to come
I am the creator of my own reality and feelings
I am getting better every day

As soon as you get up, seize the moment and start the day off with some positive statements, tell yourself that you're going to have a great day and find some things that you are grateful and thankful for.

Showing a bit of gratitude and appreciation will help to change your energy, and even if you feel down on your luck and the whole world seems to be against you, if you look you can always find something to be grateful for.

So, pick anything to be thankful for, like the air that you breathe, the food on your table, being alive because it does not matter what you say you're grateful for, because it is not the thing that matters, what you're searching for is the good feeling energy that comes with feeling thankful.

Below are some hypnosis recordings that can reduce your anxiety and help you to beat your depression.

General Anxiety Disorder http://www.hypnosisdownloads.com/anxiety-treatment/generalized-anxiety?4935

Full Depression Treatment http://www.hypnosisdownloads.com/depression-self-help/depression-treatment?4935

It is only when we struggle with‚ or run away from our anxieties‚ that they gain momentum. We can only be victims of fear if we allow ourselves to be.

"Do the thing you are afraid to do and the death of fear is certain."

– Ralph Waldo Emerson