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PANIC PAGE
WHAT MAKES YOU STRESSED OUT?
Ever have a day you wanted to start all over again? You've just encountered
a really difficult person or your car had a flat - and you
were already running late for an appointment. Sometimes we all experience
stressful situations. But what is stress, really?
Stress is simply the body's reaction to a challenge or threat. Stress
results from a situation that can be either positive or negative.
Winning a million dollars can be just as stressful as getting a divorce.
FIGHT OR FLIGHT:
WHY WE FEEL STRESS
When you feel stress, your body goes into a state of alarm. It is flooded
with chemicals called hormones that cause your heart to start
beating faster, your breathing to become shallow and rapid, your muscles
to get tense and your perspiration to increase. And although you can't
feel it, your blood sugar level rises, and your digestive system slows
down. Your body challenges you to either confront the situation. or
retreat from it.
Any event or situation can lead to stress. We call the situation that leads to stress a "stressor", because it causes a stress response
HOW TO GET A HANDLE ON STRESS:
FOUR OPTIONS
Once you know your stress symptoms, try this. Stop for a minute. Breathe
and relax. Then do something positive. Here are a few things
you can do when you feel stressed.
1. You can go for symptom relief. This includes things such as
getting a massage for tight muscles or trying a relaxation
technique.
2. You can accept the stressor and prepare yourself by building
up your resistance. You can tolerate stress better when you eat right,
get
......regular exercise and take care of
yourself. Also, you can change how you perceive the situation. Have you
ever set a goal that is too high?
......By changing that goal so it is more
realistic, the stressor won't bother you as much anymore.
3. You can alter the stressor by physically altering the
source of stress so it's no longer there. For example, let's say you have
to plan a major event
......You can alter the stressor by planning
well in advance or asking for help rather than trying to do it all by yourself.
4. You can avoid the stressor by removing yourself from
the situation. Sometimes it's better to walk away or delegate. Recognize
your
TWO COMMON WAYS TO CREATE STRESS
1.Always expecting that things will go wrong, rather than expecting
that things will go right.
2.Always thinking that you have to do things, rather than thinking
that you have a choice.
COMMON CAUSES OF THE ON-THE-JOB STRESS
1. Inadequate time to complete a job to one's satisfaction.
2. Lack of a clear job description or chain of command.
3. Absence of recognition or reward for good performance.
4. In ability or lack of opportunity to voice complaints.
5. Many responsibilities, but little authority or decision-making capability.
6. Inability to work with superiors, co-workers, or subordinates because
of basic differences in personality, values, and/or goals.
7. Lack of control or pride over the finished product.
8. Job insecurity due to pressures from within the organization, or
the possibility of merger.
9. Prejudice and bigotry due to age, gender, or religion.
10. Unpleasant environmental conditions such as air pollution, crowding,
noise, exposure to chemicals, commuting difficulties,
or inadequate/non-working equipment.
11. Not being able to use personal talents or abilities effectively
or to their full potential.
12. Problems at home, family worries, financial problems, alcohol/drug/gambling
problems, etc.
13. Fear, Uncertainty, Doubt.
TO HELP ELIMINATE STRESS
1. Live in the present. Take a lesson from kids. They take each
day as it comes. They do one thing at a time. Their mind and body occupy
the
same space at the same time. Most of the time adult's bodies are in
the present space, but their minds are wandering in the past or in
the future. This split between body and mind can be stressful.
2. Remind yourself that other people and things can never make
you angry. Only your mind can do that.
3. When something comes up, you can either choose to react in
a stressful way--o r you can choose to react in a calm way.
4. Dont't blame things for your stress. Blame your thinking.
ANGER and IRRITABILITY
Anger and irritability are common feelings experienced
by copd ALL.You may have many angry feelings and a lower tolerance for
annoyances
and changes in day-to-day events. You may express
anger toward your spouse, your family, your doctor, the hospital, your
friends, and even
yourself! Sometimes your anger may be expressed
directly at the actual source, while at other times it is expressed indirectly.
For example,
you might be very angry with your doctor, but
may express your feelings not to the doctor, but to your spouse or another
family member. Some of
you may have difficulty expressing angry feelings
and respond "passively". For example, instead of expressing your feelings
outwardly,
you might slam doors, throw things, become irritable,
or set up situations in which you make others suffer.
I can't begin to count the times I've heard spouses
or others say, "I can't do anything with him/her. He/she is just an old
grouch". Here are
some ways that patients with lung problems sometimes
express anger:
1. They refuse to comply with
treatment orders. They won't do what the doctor or therapist tells them
to do.
2. They refuse to participate
in family events, sometimes using shortness of breath as an excuse, when
in reality, they are angry at
something or someone.
3. They show irritability
to mild disruption in routine such as any change in schedule, having to
wait to see the doctor, the weather
turning bad (or good), and even trivial things
that never seemed to bother them in the past.
4. They blame others
for thier discomfort or negative situation.
Does any of the above sound familiar? What can you or family members do?
1. Write down your feelings
of anger on a piece of paper. Many times this will help you to just get
them out, and you'll feel better. You
need to get these type feelings expressed verbally.
2. Use relaxation techniques.
They will help but only when you put them to work for you by trying them.
3. Find someone you can "vent"
your anger to. Someone who listens well, but does not react or take up
your anger personally. This person
could be a close friend, a minister, priest or
rabbi, or maybe even a psychologist or psychiatrist. (I can hear some of
you now. "What is he?
Nuts! I'm not crazy and I'm not going to any
shrink!") You're right! You're not crazy! But, you may need someone to
listen to you and these
people are expert, trained, listeners.
Spouse and family members can help by not reacting
to angry outbursts personally. Listen and try to understand. Your behavior
may truly be the
reason for this anger. That doesn't mean however,
that you will be able to change anything. Be sure to share your feelings
with the patient as
well. This back and forth exchange helps everyone.
One more point---If all these expressions of feelings
always end up in full blown arguments, shouting matches or physical fights,
then outside
help is in order as communication has broken
down completely and needs repair. Don't be afraid to discuss these items
with your doctor. You may
find him/her very helpful.
DEPRESSION
Most people, at one time or another in thier
lifetime, experience some degree of depression. The intensity and frequency
of depressive episodes
varies greatly from person to person. Depression
has been called "the common cold" of mental health. It can range from saddened
feelings for a
few days or weeks, to immobilization, suicidal
thoughts, and even outright attempts at suicide.
The chronic lung patient is at risk for some degree
of depression as a result of significant stresses brought on by thier illness.
These
stresses include hospitalization, inability to
work, financial hardship, changes in lifestyle and even by the medicines
taken for treatment.
Symptoms of depression include loss of interest
in activities, unusual sleeping and eating habits (either too little or
too much), difficulty
concentrating, tearfulness, poor self concept,
and feelings of helplessness and hopelessness. Also there may be thoughts
of suicide.
Mood swings are also symptoms of depression.
One comment about sleeping and eating patterns; Patients with breathing
problems have
more difficulty eating and sleeping, so it doesn't
necessarily mean they are depressed.
Depression is caused by a chemical imbalance in
the brain and can result from a large number of illnesses. It is safe to
say that whenever we are
sick, our brain, (which by the way is part of
our body) may experience chemical changes which can bring on depressive
symptoms.
Here are some examples of depression in patients:
1.
The patient may refuse to attend social functions such as a family get
together.
2.
The patient may make statements like; "Life is over and will never be the
same again", or, "you would be better off if I were dead".
3.
Patients may abuse alcohol.
4. The patient may stay in bed and
sleep most of the time. They may not want to shave or bathe themselves.
They may be tearful a lot of
the time. Sometimes some of these items are related
to difficulty in breathing occurring during these activities; but many
times
they relate to depression.
5.
The patient may be suicidal and express more alarming evidence of depression
by talking about suicidal thoughts or plans.
How can you help yourself, and how can family
members help?
1. Family members must learn to empathize with
the patient.BEING A "GOOD LISTENER" IS HELPFUL. You cannot say "Come on
now,
cheer up and don't be depressed". The depressed
person certainly would not choose to feel depressed. So it stands to reason
that they cannot
turn it on and off. You must try to understand
how they feel and empathize with those feelings.
2.
Discourage the use of alcohol. It is a depressant and will only help to
lead to further depression.
3.
You, Mr. or Ms. Patient, need to be as active as is medically advisable.
EXERCISE, WITHIN LIMITS, IS CRUCIAL. It helps you physically
and research has proved it helps you mentally
in relieving depression. DO NOT stay in bed and avoid family and friends.
GET UP, and of
possible, GET OUT! IT WILL HELP.
4.
You should seek counseling especially if you are having suicidal thoughts.
Family members need to be alert to suicidal threats
and take them seriously. People who express such thoughts are asking for
help, and you
should get them to the doctor right away. A good
psychiatrist who is also a psychopharmacologist can be extremely helpful
in dealing with
severe depression by using medications to treat
the depression without interfering with your COPD treatment. Don't expect
your lung doctor
or primary care physician to know what is best
in this regard. They get very little training in this area.
Lastly, remember too, that depressive episodes
usually pass. Talking about what concerns you helps and expressing your
feelings is
beneficial. I would remind you that just because
you're depressed doesn't mean your "crazy". In fact, it is a truly sane
person who
recognizes that they are depressed and seeks
help.
William
Jaeckle
Donna's Case History of Panic Attacks
|
in those days nor did I live near family support. I was in the hospital for that test where they put a hose down into
your lungs and then put that chalky stuff in there.
Finally I told him.. 3 more chances ..if you cannot do it I want
back to my room. I had begged my doctor at that
Again and again..it kept on..spray,try,no work, spray,
try.. Soon I saw ME above and in the corner looking down
I begged the nurse to call my husband. I was terrified.
She said...maybe later. I begged... no, now. She walked
Then I woke up again and there was a
man sitting by my bed. He was dressed like a doctor but it was not
mine?
I was back to sleep again. This time
when I woke up I seemed to be in a regular room. heart and lung machines
I also reminded him that I was in no shape to even be getting the test
since I was so worn out from the others
We all know that EVERYTHING almost everything has Caine in it.
Even some eye drops.. Especially things
Donna <tiff432@home.com>
|
|
|
| 1. It does not matter if you feel frightened, bewildered, unreal or unsteady. These feelings are nothing more than an exaggeration of ......the normal bodily reactions to stress. |
| 2. Just because you have these sensations does not mean you are very sick. These feelings are just unpleasant and frightening not ......dangerous. Nothing worse will happen to you. |
| 3. Let your feelings come. They have been in charge of you, you have been pumping them up and making them acute. Stop pumping. ......Do not turn away.from panic. When you feel the panic mount, take a deep breath and, as you breath out, let go. Keep trying. Stay ......there almost as if you were floating in space. Do not fight the feeling of panic. Accept it. You can do it. |
| 4. Try to make yourself as comfortable as possible without escaping. If you are in a street, lean against a post or store wall. If you are ......at the cosmetics dept. store find a quieter counter or corner. If you are in a boutique, tell the salesperson you do not feel well and ......want to sit for a while. DO NOT jump into your car and go home in fear. |
| 5. Stop adding to your panic with frightening thoughts about what is happening and where it might lead. Do not indulge in self pity and ......think,"Why can't I be like all the other normal people? Why do I have to go through all this?" Just accept what is happening to you. ......If you do this, what you fear most will not happen. |
| 6....Think about what is really happening
to your body at this moment. DO not think,"Something terrible is going
to happen. I must get ......out." Repeat to
......yourself " I will not fall, faint, die or loose control." |
| 7.>Now wait and give the fear time to pass. Do not run away. Others have found the strength. YOU WILL TOO. Notice that you stop ......adding the ......frightening thoughts to your panic, the fear starts to fade away by itself. |
| 8.. This is your opportunity to practice. Think of it that way. Even if you feel isolated in space, one of these days you will not feel that ......way. Sometime soon, you will be able to go through the panic and say " I DID IT", Once you say this, you will have gone a long ......way towards conquering fear. Think about the progress you will have made. YOU ARE IN THE SITUATION!!! |
| 9. Try to distract yourself from what is going on inside you. Look at your surroundings. See the other people on the street , in the bus ......wherever you are. They are with you not against you. |
| 10. When the panic subsides, let your body go loose, take a deep breath, and go on with your day. Remember, each time you cope >.....with panic, you .reduce your fears. |
....................................
DID
YOU KNOW THAT EXERCISE HELPS ALLEVIATE DEPRESSION !
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This
comes from Cecil Montgomerywho
lives in Ark. and has a disease called COPD.
I
wrote this as a filler for the local paper, but I thought I pass it along
as something that might
be
of interest to everybody.
The
major problem with any disease is not the effects of the disease, but the
fear and uncertainty. Especially, if it is a disease like emphysema or
COPD. If you are afflicted with heart disease you
worry
about chest pains, if you have stomach problems you worry about stomach
pains. With our
illness
we are naturally afraid of everything. Our illness can manifest itself
in any form or fashion
and
sometimes we never even realize it ourselves because it can play games
with your mind. On
an
average we take more medications and treatments with emphysema and COPD
than any other
form
of illness, the exception possibly being cancer.
My
point is that the best medication for this illness is easily obtained.
It doesn't take a prescription,
nor
a trip to the pharmacy. It is the education and understanding of the illness,
the willingness to
work
hard and control it and eliminate the fear of it. It is an incurable
disease but when that fact
is
accepted and you instill the determination in your mind to overcome the
fear and fight it on a
full-time
basis with every fiber of your being, it is no worse than any other. More
death comes
from
lack of understanding than the disease its self. Lastly, the most
important factor that I have
not
touched on is the support system that we get from each other.
When you have to break a
new
trail it can be scary, and can mentally debilitate you because of the unknown.
However, if
you
have someone that has walked that trail before and is willing to educate
and lead you down
that
trail, it is just a road like any other. As the saying goes "the only thing
we have to fear, is fear
itself."
I hope that maybe it will help someone since I have just learned this lesson
myself, and
I
have had this illness for 15 yrs. Take care, Cecil/ARK
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|
Research has shown for years that women experience depression more often than men, but a new study suggests that social conditions and personality characteristics play a vital role in the long-standing gender differences in depressive symptoms. . |
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last edited on 6-10-2006