Creative people naturally tend to be more susceptible to mental health disorders such as anxiety and depression. It’s therefore little surprise to note that many of the famous poets in history suffered from anxiety disorders of one kind or another.

As a poet and past anxiety sufferer, I was interested in finding out more about these famous poets who were afflicted with nervousness, fear, panic attacks and the various related conditions many of you will be all too familiar with. I’ve selected 4 famous poets and brought together a little information on their lives and how their anxiety made an impact on them.

Percy Bysshe Shelley (1792-1822)

Who? – One of the major English Romantic poets and widely considered one of the greatest lyric poets in the English language. His second wife was the novelist Mary Shelley, author of Frankenstein.

Shelley’s anxiety story – In the early part of the year 1892, Shelley began to suffer from what were then referred to as “nervous attacks” (what we would now call panic attacks). For this condition he took doses of laudanum (opium). During especially difficult moments during his life he would also experience frequent sleep-walking episodes. Later in his young life (he died when only 29 years of age) he suffered from disturbing recurring nightmares and hallucinations, most likely brought on by his drug habit and various bereavements.

Well-known works: Ozymandias; Ode to the West Wind; To a Skylark; When Soft Voices Die.

Alfred Lord Tennyson (1809 – 1892)

Who? – Tennyson is one of the most well-known and popular poets in the English language. Poet Laureate of the United Kingdom during much of Queen Victoria’s reign many of his poetic verses have become common phrases in English usage.

Tennyson’s anxiety story – Tennyson had always suffered from a nervous disposition but after separating from his wife and losing most of his money, his anxiety difficulties increased dramatically. So much so that at times he could not even write. In 1843, he wrote to a friend ” … the perpetual panic and horror of the last two years had steeped my nerves in poison: now I am left a beggar but am or shall be shortly somewhat better off in nerves.”

Tennyson also suffered from hypochondria and a doctor who tried to treat his conditions said: “…this really great man thinks more about his bowels and nerves than about the laureate wreath he was born to inherit…”. He tried various remedies, including Hydropaths treatment, but none reduced his anxiety and he suffered from nervous illness until his dying breath.

Well-known works: The Charge of the Light Brigade; Break, Break, Break; Idylls of the King; Ulysses.

Emily Dickinson (1830 – 1886)

Who? – Very little is actually known about the reclusive American poet Emily Dickinson. She was a prolific poet writing nearly 1,800 poems of which fewer than a dozen were published during her lifetime. Despite her lack of fame during her life, Dickinson is now regarded as one of America’s greatest ever poets.

Dickinson’s anxiety story – Although purely speculation owing to Dickinson’s rigid privacy, it is generally believed the poetess suffered from anxiety. In later life she rarely ventured outside the perimeter of her property in Amherst, Massachusetts, not even showing her face to local children who she would give treats to via an upstairs window (via a basket and rope). Visiting guests would have to speak to her from behind a closed door. It’s most likely that Dickinson suffered from agoraphobia, as well as hypertension.

Well-known works: Because I could not stop for Death; Wild nights! Wild nights!; “Hope” is the thing with feathers.

Robert Burns (1759 – 1796)

Who? – Robert Burns is considered to be the national poet of Scotland and his poetic prowess has reached all four corners of the globe since his death. He is widely regarded as a pioneer of the Romantic Movement and has become a cultural icon amongst his modern-day countrymen who in 2009 voted him as the ‘Greatest Scot’. Many of his poems were written in the Scots language (Lowland Scots not to be confused with Scottish Gaelic) but much of his poetry was also written in Standard English albeit with some gentle Scottish dialect.

Burns’ anxiety story – “Canst thou minister to a mind diseased? Canst thou speak peace and rest to a soul tost on a sea of troubles without one friendly star to guide her course, and dreading that the next surge may overwhelm her?” said Robert Burns to a Mr Alexander Cunningham. Domestic troubles, physical illness and piling debts made the poet’s anxiety increasingly worse and like many anxiety sufferers of his day and ours, he sought treatments far and wide.

He was even said to have bathed in the freezing waters of the Solway Firth estuary in an attempt to rid himself of his nervous affliction.

“For these two months I have not been able to lift a pen. My constitution were, ab origin, blasted with a deep incurable taint of hypochondria, which poisons my existence.”

Well-known works: Auld Lang Syne; Scots Wha Hae; A Red, Red Rose; Tam o’ Shanter; Ae Fond Kiss.

Do you know of any other famous poets who suffered from an anxiety disorder? Has writing or reading poetry helped you deal with yours?

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For most people, the onset of Spring is a period of increased optimism and excitement. However for anxiety suffers, the Spring Equinox, known more commonly as the first day of spring, can bring about a rise in anxiety levels.

This is confusing for many as we normally associate negative emotions including fear, worry and depression, with seasons such as the Fall and Winter. Why would rates of anxiety increase when the climate is generally becoming warmer and brighter, and the daylight hours longer?

There are several factors to consider. Each one can be a standalone trigger or alternatively can be found in combination with some or all of the other factors. Both environmental and personal changes need to be evaluated.

Seasonal Allergies and Changing Weather

When I say that Spring allergies can contribute to a rise in anxiety, people are often surprised. We are well aware of how hay-fever (pollen allergies) can make a person feel nasally congested, a little swollen, and even itchy but less well-known are some of the psychological effects allergies can bring.

The mental symptoms can include anxiety and/or depression.

This is because our bodies react to the allergens and in so doing frequently irritates our nervous system. This then causes our heart rates to increase and as a result, a surge in the secretion of adrenaline. Anxiety is the unfortunate side effect.

On a related matter, over-the-counter medications we purchase in order to battle the symptoms of hay-fever might also be increasing our anxiety levels. This is because some medications can elevate our heart rate and thus generate a rise in anxiety.

Spring is also a time of changing weather conditions. One day can be chilly and then the next day can be very warm. Then suddenly, everything goes cold again and a nasty wind picks up. It’s no surprise that incidences of colds and flu see a peak during this time of the year as do allergies related to dust and dirt particles, such as asthma. Anxiety, in whatever form, is never far behind.

Spring Change Leads to Anxiety

Spring is traditionally seen as a season of rebirth, renewal and regrowth. The concept of change during the months of March, April and May is probably as old as mankind. However, for people with anxiety disorders, change can be an unwelcome visitor to their lives.

Many changes occur in society in the latter part of Spring and Summertime. Transitions in life, such as the end of a school year, are drawing near and comfortable routines are soon to be modified or even broken up altogether. Changes in the clocks and the length of the day, whilst normally good for people suffering from SAD (Seasonal Defective Disorder) can cause upheaval and stress to anxiety sufferers.

Expectations of better days can also bring about tension and fears. The inevitable increase in social activities owing to the better weather can make life harder for those suffering from social anxiety disorders.

Bad Experiences in Spring

The final factor to consider when seeking a reason for increased anxiety levels in and around the Spring Equinox is that of past experiences which occurred during the springtime.

Post-Traumatic Stress Disorder (PTSD) and Generalized Anxiety Disorder (GAD) can be heightened if a past negative event occurred during this season. A person might have been involved in a traffic accident; witnessed the death of a loved one; suffered a bad relationship break-up; or lost their job, and as a result, each Spring brings back memories and the related feelings.

Bad experiences in the past might be obvious triggers for springtime anxiety, or they might have been suppressed and resurface via the subconscious mind, without a person knowing why they feel so bad.

Find Relaxation in Spring!

Anxiety of any kind can be dealt with. It can first be reduced and then eliminated for good as countless former sufferers can attest to.

The key is to be aware of your anxiety disorder and discover a desire to find a way to defeat it. As the Spring Equinox (Vernal Equinox) comes and goes, and Spring sets in for the next couple of months, you can begin to work on your anxiety and how your mind responds to outside stimuli.

By doing this, you will find that by this time next year, as the world cheers on the beginning of Spring, you too will be raising a glass of wine, or orange juice, to the onset of brighter weather, both in your local neighbourhood and within your mind.

Before you go, remember to get a free copy of my eBook “10 Effective Steps to Reduce Anxiety Today” which will set you off on your journey to relaxation and sign-up to the Outsmart Anxiety Newsletter which is filled with great tips, techniques, information and advice on ways to get rid of anxiety for good.

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George was hyperventilating and fearing that within moments he would pass out on the office floor. As the panic grew in intensity, he managed to berate himself for watching the grim post-apocalyptic movie The Road, the evening before. The ravaged and desolated landscapes in which the two main characters had wandered filled his mind and would not disappear. All night he had fixated on his children’s future and what he could do to aid their survival when the world descended into environmental chaos.

Psychologists are beginning to accept eco-anxiety as a real disorder and one that is increasingly prevalent. George is an example of many across the world who are afflicted with a chronic fear of impending environmental doom. According to Gallup polls, up to 35% of Americans are greatly worried about global warming and believe it will have a direct negative impact on them within their lifetime. It’s believed women are more prone to this particular anxiety than men.

Hollywood and the media are being blamed as a catalyst for eco-anxiety amongst the general public. In 2006, the Oscar-winning documentary, “An Inconvenient Truth” by former Vice President Al Gore, warned that we might just be a decade away from irreversible eco-disaster. Even for people who had not considered environmental issues as overly worrying before suddenly were confronted with a fearful and deadly scenario by someone in high authority. It was enough to send many people into a week of sleepless nights.

Eco-Anxiety, like anxiety disorders of any kind, can lead people to carry out extreme actions in order to alleviate their worries. One mother in Berkeley was said, by a San Francisco newspaper, to be so ashamed about the extravagance of her nightly baths that she started to reuse her daughter’s bath water. Experts also believe the rise in eco-terrorism might well be an extreme and misplaced display of eco-anxiety. For a minority of people, the fear of impending environmental catastrophe leads them to commit violent criminal actions against those they perceive as making the problem worse.

The sense of helplessness more and more people feel regarding the environment has spawned a new industry, that of eco-therapists, also known as ecopsychology practitioners. According to the International Community for Ecopsychology (the study of the relationship between human beings and the natural world), there are almost 150 ecopsychology practitioners around the world and many charge up to $250 an hour for therapy sessions. Some universities have even begun offering courses on the subject and so the number of professional eco-therapists is only set to increase.

“It can be overwhelming when day after day after day, you read the papers or listen to the television, and you hear what’s going on out there,” says New Mexico therapist Melissa Pickett, “People start to feel a sense of helplessness.”

George, our eco-anxiety example, spends many a night staring at the ceiling whilst trying to figure out ways to cut down on environmentally damaging actions. Numerous times he has calculated that his household produces 16 tons of carbon dioxide a year, which is over twice the average of 7.5 tons annually. He can’t help it as he has to travel abroad for important business meetings and his new born baby goes through the industry-calculated average of 4.4 diapers a day. He and his wife having a car each makes life so much easier and the older kids wouldn’t want to be without their computers and new plasma TV. The sweat begins to pour from his forehead as the modern reality of our creature comforts and the seeming impossibility of living without them sets in. Guilt is overwhelming.

However, luckily for George and millions of others in his position, scientists are quick to offer an alternative way of looking at the new eco-anxiety disorder. Global warming, news of environmental disasters around the world, and indeed the media, are not to blame. The fear of eco catastrophe, whether desertification, nuclear fall-out, disease, or food shortages, is basically a misunderstanding of probability. It’s like being fearful of a large asteroid hitting a particular city on Earth. If people, predisposed to anxious feelings, didn’t worry about environmental Armageddon, then they would worry about something else that may or may not happen in the near or distant future.

One study which might give a little hope to those with eco-anxiety is one carried out by social psychologist Shalom Schwartz, professor emeritus at Hebrew University in Jerusalem. He found that people more prone to anxiety about the environment were “people concerned with the welfare of unknown others”. What this means is that those suffering from eco-anxiety were more likely to be overly caring and worry about people they don’t know on the other side of the world. This contrasts with many business and political leaders who don’t lose a wink of sleep over the matter. You can, even when gripped with panic attacks and fear, at least feel somewhat good about yourself for caring in the first place, albeit in an unhealthy way.

So what can be done to cure eco-anxiety? One solution is to realize that a lot of media portrayals of environmental damage and probabilities are either exaggerated or even manufactured for particular gains. Numerous concerns, including many noted in Gore’s documentary, have turned out to be not as bad as predicted and certainly not things to be considered as a grave threat to your life. Dr. Gavin Schmidt of NASA’s Goddard Institute for Space Studies in Manhattan says: “The fact that people don’t have a good grasp of how science thinking works, means they don’t have a good grasp of what they should be sceptical about.”

A second solution, frequently offered by the new eco-therapists, is to connect with the natural world in some way more often. This can include something as simple as carrying with you a pine cone or a twig in your bag or pocket, and bringing it out every now and then to hold. Other options consist of gradually implementing eco-friendly solutions to your home and society that while small in scope, will offer a sense of doing something towards bettering the world rather than nothing at all.

The third and probably most important solution is to deal with the anxiety itself which might well be a manifestation of an anxiety disorder unrelated, deep down, to ecological problems at all. Deal with your brain’s reaction to anxiety first and then later you’ll be in a more relaxed and balanced position from which to then make positive changes to your local environment.

Don’t forget to sign-up to my free Outsmart Anxiety newsletter which gives advice, solutions, and news on ways to get rid of your anxiety.

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Technically, both Whitney Houston and Heath Ledger died from drug use but anxiety was certainly the driving factor behind their untimely deaths. Houston’s years of cocaine use and Ledger’s abuse of prescription medications were each signs that the superstars were battling and unfortunately losing their fight with anxiety disorders of one type or another.

Here were two successful, rich, and much loved celebrities who had at their disposal all the support, help, and therapists they could ever wish for, but who still succumbed to the ravages of anxiety and the related conditions. Both had the ability to seek the best treatments for stress and anxiety, as well as loving family and friends surrounding them to offer support. Yet still anxiety ultimately claimed their lives.

Sadly, their life stories are not unique. Tens of thousands of people worldwide die from drug related conditions frequently associated with anxiety every year. Coroners find large amounts of prescription drugs such as diazepam, temazepam, and alprazolam in the deceased’s bodies; each one, a drug used to alleviate the symptoms of anxiety disorders.

The tragedy of it all is, anxiety can be treated, worked on, and best of all, outsmarted and overcome completely. This can be done not through large quantities of drugs and alcohol but by the retraining of your brain to react to stimuli differently. If you really want to defeat your anxiety, then this change will come about with the right techniques and a bit of patience.

Depending on the severity of your particular anxiety disorder, a number of actions can be of near immediate help. If you have mild stress and tension, which you feel is gradually becoming worse, then activities such as exercise, talking therapies, relaxation techniques, changes in diet, and even just a vacation, will likely show positive results within days.

However, if you have a more severe case of anxiety, then it is important to see your doctor as soon as possible and get professional feedback on what therapies there are available to you. Prescription drugs, when taken under the supervision of a medical practitioner and in the stated dose, are not dangerous and can be very beneficial.

That said, many therapies and medications, whilst alleviating the symptoms of anxiety, frequently do not fix the underlying problem when then comes back once the course of treatment has been completed. As mentioned before, this underlying problem is how the brain reacts to events in our lives and the behavioural patterns associated with years of incorrect thinking and actions which lead to increased anxiety.

By correcting this, whatever events occur in life and in whichever situation you may find yourself, overwhelming and chronic anxiety will not take hold and further take you down into a vicious cycle of drug dependency, fear, isolation, and physical illness. Sadly, many celebrities who are no longer alive did not manage to win their battles with a disorder that can be overcome.

Want to overcome your fears, tensions, and worries? Read my free guide: 10 Effective Ways to Reduce Anxiety Today.

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Are you truly happy? It’s unlikely if you are visiting this website. However, happiness is something which can be achieved even though you might be suffering at the moment with terrible anxiety, panic attacks and related conditions such as depression. Indeed, that’s the very reason this website was set-up; to help people find a way to beat anxiety disorders and lead more relaxed, fulfilling and ultimately happier lives. As a former anxiety sufferer myself, this has been an extremely important personal goal.

Happiness is, understandably, a much sought after emotion, condition, or state of being. People seek ways to find happiness in the world around them and sometimes fall into deceptive traps which lead ultimately to further unhappiness down the road. Many economists and politicians pay extraordinary sums of money carrying out detailed research into what makes societies, nations and communities happy and content.

It’s impossible to be happy 24 hours a day and seven days a week. Our minds just don’t work like that and even the most fulfilling life will have large neutral periods with, if lucky, just small amounts of melancholy and worry connected to certain events in life. This is normal. However, moments of contentment and happiness will be much more of an occurrence than the bad, in a mentally (and usually physically) healthy person. For anxiety sufferers, this is frequently the opposite and the panic attacks and chronic feelings of dread will consume what would be happy or neutral moments and turn them into negative swathes of adrenaline fuelled anxiety.

That said, we can gradually make small changes in our lives which can begin to make a large impact on our general mental well-being. Inserting particular behavioural patterns and ways of thinking into our everyday lives can change the way our brain reacts to particular circumstances and how we deal with the anxiety attacks themselves.

A recently published book called The World Book of Happiness by Leo Bormans brings together a myriad of research carried out by psychology experts from around the world on just what makes people happy. The evidence-based material, compiled from literally thousands of different individual people’s accounts, draws together some fascinating conclusions on the dynamics and nature of happiness. This insightful and inspiring study focuses on the human condition in relation to what brings a smile to people’s faces and a general feeling of positivity. Many of the points are pure common sense but it’s amazing how many people gloss over these simple things thinking they are unimportant, and thereby losing sight of the wider picture.

So what are 10 factors that can increase happiness levels especially for people suffering from anxiety disorders?

1. Live in the Moment

Worrying about tomorrow and feeling troubled about the past are all ingredients for an unhappy life. Stay as much as possible within the moment, whether good, bad or neutral and you’ll soon find yourself less constricted with thoughts and worries about things which are likely not to even take place at all.

2. Stay Busy

Get involved with tasks you enjoy or that are required of you. Follow the Thomas Jefferson maxim of “Never put off tomorrow what you can do today”. Stay active and if you cannot find anything to fix, complete or work on, go for a long walk, develop a new hobby or meet with friends. Find something to do instead of sitting in front of the television for hours on end or aimlessly surfing the internet, even if it’s perfecting relaxation exercises.

3. Don’t Compare Yourself with Others

One of the most mentally debilitating things you can do to wreck any chance of happiness is to compare yourself with others and wallow in envy. It’s natural for humans to see what our peers are doing and wish we had the same or more, however when taken to the extreme, this compare and contrast behaviour can land us into the doldrums of anxiety and despair. Seek to cultivate ambition, which is another character trait entirely and work on making yourself a better person through inspiration, not jealously.

4. Become Organised

You may think chaotic hippy-type people look laid back and relaxed cruising through life without a care in the world but it’s unlikely they have truly built a solid foundation of contentment in their lives. A happy life requires some structure and order otherwise it descends into chaos, worry, lack of fulfilment, and in many cases, complete financial, physical and mental collapse. Write down what you want out of life then seek to achieve those goals. Also, make sure all your finances and related documents are updated and in order. Get everything sorted and then you will find you can truly relax.

5. Think Positively

Winning athletes have found a neat little trick to help them become successful in their particular event. It’s called positive thinking and it’s actually extremely beneficial even if at first it has to be forced. Whatever happens in your day to day life, find a positive feature, however small it might be. Get rid of negative emotions, either by confiding in a loved one or using exercise or therapy to alleviate the tensions. Develop a habit of positive thinking and you’ll soon find it begins to become second nature.

6. Actively Strive for Happiness

You can achieve happiness but you genuinely have to want it. If you take a fatalist approach to life, then the chances of happiness remain slimmer than they will if you decide that happiness is something worthwhile and that you deserve it. Decide on a plan of action, now, even if at the moment happiness seems a far-away phenomenon. Do all you can to strive for happiness and move forwards towards that goal even if each day the steps are small. They all built up.

7. Value Good Relationships

Humans are social creatures and thrive best in the company of others. Naturally we all need our alone time and solitary pursuits can be just as fulfilling as group activities but it has been well documented by psychologists that having a close circle of friends and family is highly beneficial to our levels of happiness. If you don’t know anyone in your area, find some groups and events to join and make it a goal to develop good solid friendships.

8. Enjoy the Things You Do

Do what you enjoy in life as long as it doesn’t negatively impact on your health and finances. Seek a career, if possible, which you enjoy or can at least find the positives in. If you’re unhappy in work and are surrounded by unfriendly colleagues, then the chances of finding general happiness in life are made less likely. Make time to pursue hobbies and activities which make you smile and create an outlet for any creative talents. Find ways to see the benefits and up-sides of the things you do on a daily basis even if they seem mundane and boring. Try different ways of doing a chore in order to make it more fun, social or even challenging.

9. Cultivate Acceptance

Unhappy people often dream of lives that are impossible to achieve. They imagine wealth beyond their wildest dreams, finding the perfect career and owning property to make even Hollywood movie stars jealous. Happy people on the other hand understand life’s limitations and what is realistic to their particular circumstances and talents. In order for increased happiness levels to be achieved, and indeed a reduction in worry and tension, a certain sense of acceptance about one’s lot has to be brought to the fore. That doesn’t mean not striving to make things better of course but merely to keep expectations at a realistic level.

10. Find Ways to Lesson Worry and Fear

Do you find yourself worrying over seemingly trivial things? Most of the things we worry about never even come true and thus we spend an incredible amount of time involved in mental gymnastics which leave us anxious, scared and then drained. Reducing anxiety and tensions is as realistic a goal as losing weight; you just need to want it enough! Leading yourself to a more relaxed, happy and fulfilling life is what you should be aiming for everyday for the sake of your mental and physical health plus those of the people who love you the most.

Read about the techniques that helped me overcome my terrible anxiety by downloading my free e-book on outsmarting anxiety.

What helps to make you happy? Share your tips in the comment section below.

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Christmas is quickly approaching and for anxiety sufferers, the festive season can be extra traumatic. Perhaps surprisingly, the holiday period is frequently more tense and stressful than a regular working day. There are gifts to buy, money constraints to worry about, food to cook, parties to organize and kids at home during the day.

It’s no wonder that many people adhere to the principles of Ebenezer Scrooge and say “Bah Humbug!” to it all. Some anxiety sufferers prefer to just ignore the season as much as they can and even hide under the bedcovers until December 25th has come and gone.

However, Christmas time need not be a season of heightened anxiety, dread and stress. With a few simple strategies, you can have a more relaxed, laid back and enjoyable festive period. The following six tips are helpful ways you and your family can use to avoid a mental and emotional breakdown when it’s time to serve Christmas dinner.

1. Take Control

Do not let anxiety control you and the situations you will need to face over the Christmas period. Instead, plan ahead and work out in a calm and clear manner what needs to be bought, made, given, arranged and worked on. Write a list on some paper and begin to work through it. If you leave everything up in the air and to the last minute, anxiety will come crashing down on you like a ton of bricks.

2. Cheaper Doesn’t Always Mean Less

If money is of a particular concern then consider buying less expensive gifts for friends and loved ones. Just because an item is inexpensive does not mean it will be any less special and meaningful for the recipient than a very expensive present. Are you creative? Make something for someone such as a painting, a poem or a little boxed gift. Hand-made gifts are extra special and will touch the heart of a close one.

3. Have Realistic Expectations

A perfect Christmas is something that only happens in the movies. Things do and will go wrong, as they do in all households around the world. The turkey might not be cooked perfectly, the dog may rip up the gift wrapping, someone will be disappointed with their present, a pipe may burst, and the kids might well be overly hyperactive.

Life is full of bumps and expecting everything to run smoothly is a recipe for disappointment, pressure and anxiety. When you expect there to be ups and downs during the holiday season, you’ll be surprised how more relaxed you’ll feel overall.

4. Pamper Yourself

Make sure you spoil yourself a little during Christmas. It is traditionally the time to gently over-indulge and it’s not something to beat yourself up over. Book a massage or spa treatment and enjoy the special treatment. Go for long walks and engage in fun activities you might never have before considered such as skating, dancing or horse riding. By focusing your thoughts on fun activities for a while, you’ll reduce the stress and anxiety that might be present when completing all the necessary festive chores such as cooking and cleaning.

5. Work Together

Christmas is not a time for being alone and doing all the hard work yourself. Get your family members into the mix and have them helping with the cooking, cleaning and various festive preparations. Ask a parent to help with the turkey whilst enrolling a nephew or niece to put up the decorations. Perhaps you know someone in your family who is excellent with little children and can keep them busy for a few hours here and there.

6. Find Time to Relax

However busy Christmas time becomes, there are always ways to find time to relax and have a rest. By making a general plan of what you need to do during the festive period, you’ll work out where and when you can have some time alone in peace and quiet. It’s very important you find these moments as a good afternoon nap or a solitary stroll beside a river for a couple of hours can relieve the tension borne out of a busy household in the run-up to Christmas.

Christmas Really Can be Relaxing

The more stressed and anxious our mind becomes the more this negative burden wears down our physical bodies and the relationships we have with those around us. Christmas is a time for making merry and it would be an awful shame to let anxiety get in the way of what is just a once yearly event of cheer and good will to all men.

Try the steps outlined above and prepare for a Christmas more relaxed than previous ones. It may still be a bumpy ride but you won’t need to spend the New Year taking time off work because of burn out through over-anxiety and stress. Anxiety is a serious disorder, in whatever form it takes, and if you know you’re susceptible to anxious feelings then it is imperative to combat the festive causes of stress and tension beforehand.

Read more about techniques to relieve and even eradicate anxiety for good in my free eBook which can be downloaded from this page: Outsmart Anxiety eBook.

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Can a person suffer from both an anxiety disorder and depression at the same time? This is a question many thousands of people ask their doctors and therapists every year and the most basic answer is yes. Sufferers of one, more frequently than not, also suffer from the other. To use a cliché, anxiety and depression can be said to be two sides of the same coin such is their correlation.

Take the life story of famed American football quarterback, television pundit and actor Terry Bradshaw. After his playing career had come to a close, he disclosed that he had long suffered from severe panic attacks, especially after games. These attacks became more common and took a toll on his mental and physical health. He was later diagnosed with clinical depression and suffered a myriad of symptoms associated with both conditions such as weight loss, insomnia and tearfulness.

One would be forgiven for thinking that anxiety and depression are polar opposites. After all, anxiety is about being in a state of alertness and agitation whilst depression is more synonymous with apathy and overwhelming sadness. In this sense, they are different but the key connection they share is found beneath the surface. So much so that some experts are seeking to class anxiety and depression together into another category of mental illness altogether, as yet not identified.

How are Anxiety and Depression Similar?

The essential mechanism between anxiety and depression that ties the two together is what we commonly refer to as the “fight or fly” response. The two conditions are direct opposites of one another in this sense and at first it is hard to see where depression comes into the picture. After all, dangerous situations require our mind and body to be alert and ready to engage in combat or run as fast as we can to a place of safety, not lethargic, uncaring and even suicidal. Can they really be part of the same thing?

When we think we cannot overcome a challenge (a threat), the relationship between anxiety and depression becomes pronounced. The now well-known flight or fly response in this case can basically be labelled “stress”. We become fearful of the threat, which in the modern age could be something like an important exam or moving house, rather than a grizzly bear contemplating you as a tasty dinner. In the face of such a seemingly overwhelming stressful event we seek to avoid it, in the same way we would not seek to venture into woods where we know grizzly bears live.

Anxiety thus sparks avoidance of stressful situations, and is very much the “fly” part of the “fight or fly” response. Depression is also a form of “avoidance” but a better term for what happens during depressive episodes is “withdrawal”. Again, it is flying from real or imagined dangers. One can quite clearly see that the two disorders are directly related and could even be called identical twins.

Both anxiety and depression are symptoms of low self-esteem. This lack of self-confidence fuels anxiety in the face of events that seem beyond a person’s control and thus make them avoid the event altogether. This avoidance, can in turn, bring about a withdrawal which manifests itself into depression. The fearfulness is deepened and widened, creating a circle of anxiety and depression occurring at the same time.

Research Findings

Recent studies have found that approximately 85% of people suffering from clinical (major) depression also suffer from Generalized Anxiety Disorder (GAD). They also found that around 53% of anxiety disorder sufferers experienced major depression whilst 35% of these suffered from panic attacks. The statistics overwhelmingly show there is a connection between anxiety and depression.

The American National Institute of Mental Health (NIMH) also produces some interesting statistics. They have discovered that just over 19 million Americans suffer from an anxiety disorder of one type or another whilst 18.8 million Americans are afflicted with depression. With these similar numbers it is hard not to come to the conclusion that the two disorders are in fact facets of one larger mental health disorder.

This is precisely what Ian A. Cook, Director of the Depression Research Program at UCLA, pointed to when he said: “It’s possible that in time, we’ll come to see anxiety and depression together as representing a distinct illness, separate from either condition by itself.”

For people suffering from both anxiety and depression at the same time, the combination can be devastating. Each disorder can accentuate the other and thus push the amount of suffering higher and higher until a breaking point is reached. It comes as no surprise to learn that suicide rates amongst people with anxiety and depression are markedly higher than those with just one.

The Best Treatments for Anxiety and Depression

Treatment of anxiety and depression, when separate, frequently takes on a similar format to when anxiety and depression are found to be occurring at the same time. Cognitive Behavioural Therapy (CBT) is, more times than not, the primary option when it comes to addressing the needs of anxiety sufferers and those suffering from depression. CBT is a psychotherapeutic approach to dealing with the symptoms and cause of various mental health disorders and involves tackling dysfunctional emotions, thoughts and behaviours.

Medication is another treatment that has been found to be particularly helpful for people with severe anxiety or depression, especially when in combination. The course of medication is usually carried out in conjunction with CBT and possibly other types of therapy. Medication can help break the cycle, or at least reduce the impact, of anxiety and depression. This whilst the cognitive therapy is given time to develop results.

A question quickly pops up though when we touch on the subject of medication for two different disorders that show themselves at the same time. How can an anti-depressant drug treat anxiety and how can an anti-anxiety drug help treat clinical depression? The answer lies in the affinities between anxiety and depression. Certain medications have been found to effectively treat both disorders, whether they occur at the same time or separately. Some of these drugs include Paxil, Zoloft, and Lexapro which are anti-depressants known as SSRIs (Selective Serotonin Reuptake Inhibitors) and Cymbalta, Effexor, and Pristiq, which are recognised as SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors).

As with both mental and physical disorders in general, lifestyle changes are also frequently required. Mental health practitioners will encourage changes in diet, increased exercise, reduction in smoking, a decrease in alcohol/caffeine consumption and the incorporation of relaxation and correct breathing techniques. Exercise, for example, has been proven to reduce physical tension which is a major symptom in anxiety sufferers whilst also lift the mood of people afflicted with depression.

In order to eradicate one of the disorders, the other also needs to be addressed and tackled. This is the clear lesson we learn from a brief study of anxiety-depression. Whether in time the two are combined into one distinct disorder will be an interesting development for experts but is largely irrelevant to those suffering under the traumas that anxious feelings and depressive episodes present. A combination of therapies, including cognitive, behavioural and chemical, are seen as the primary techniques to deal with the two disorders when occurring together in order to mitigate the severe symptoms.

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One moment you are sitting serenely, minding your own business and thinking you might just get through the day feeling mildly okay. Then boom! Your heart suddenly starts to pound and begins to beat faster than a horde of stampeding wildebeest on the plains of the Serengeti. Yes, you guessed it, another day of anxiety and her bag load of multifarious symptoms that spoil your life.

The three questions most frequently asked by anxiety sufferers who experience rapid heart beating are: Why does it happen? Is it a sign I am about to keel over and die? How can I stop it from happening again and again?

Approximately 80% of people who suffer from an anxiety disorder report that one of their most common symptoms is a racing or irregular heartbeat. These two occurrences, together with the heightened mental awareness of the situation, are called heart palpitations. They are widely regarded as the most frightening symptom of a panic attack or generalized anxiety.

What brings on rapid heart beating in the first place? The trigger for heart palpitations differs from one person to the next. In some cases, a stressful event or environment causes a person’s anxiety levels to rise and brings about the host of physical symptoms so hated by anxiety sufferers. When there is a clear trigger for the racing heartbeat, it’s easier to deal with.

In other cases, the heart palpitations arrive suddenly and without a clear reason for doing so. A person could be sleeping in bed when suddenly they are wrenched awake, their heart pounding, their chest hurting and their mind filling up with images of hospitals and resuscitation machines. Alternatively, they could be watching a movie at home or sitting in a lecture theatre, their mind absent of obvious worries, when they begin to feel the tightness in the chest and the shortness of breath.

Why do heart palpitations occur?

The body is responding to signals from your brain which has decided to put the body into ‘fight or fly’ mode. In other words, your brain senses a danger, whether real or not, and is raising the alert level from medium to severe. If your body was a city like New York, there would be military choppers filling up the skies and heavily armed police units on every street corner.

After the brain has made the decision, the autonomic nervous system kicks in and prepares the body for combat or running away as fast as possible. The hormone adrenaline is released from the adrenal glands. It is the adrenaline which increases your heart rate in preparation for imminent action. As well as a rapid heart rate, the body’s muscles tense up and sweat is produced, plus a myriad of other subtle preparations. Altogether, they feel extremely uncomfortable but would likely save your life if faced with a genuinely threatening situation.

For most people, when the brain realises there is nothing to be scared of, the parasympathetic nervous system almost instantly acts to calm the situation and return the body to normal, including the heart rate. However, for sufferers of anxiety disorders and those hit by a panic attack, the system fails to act properly, thereby leaving the person in a situation akin to fighting an invisible opponent that doesn’t exist.

The sufferer’s conscious mind knows full well there’s nothing to be anxious about yet the physical symptoms of a panic attack continue. The focus on the rapid heart rate further fuels the person’s anxiety and fears of health problems, such as heart attacks, strokes and even insanity, rapidly materialize. Basically, the sufferer becomes sensitised to the surges of adrenaline and then obsess over and fear the next attack. This results in a vicious circle of anxiety which can increase in severity over time.

Are my heart palpitations dangerous? Could it be a heart attack?

A rapid beating heart when connected to anxiety is not dangerous in itself. This is the first concept to make clear for those worried that their palpitations are something life threatening and damaging. Many anxiety sufferers rush to the hospital when faced with panic attack related rapid heartbeats thinking they are suffering from a heart attack or about to suffocate to death. This is not surprising for the symptoms of a panic attack can appear similar, in some ways, to the symptoms of heart failure, especially to those not of a medical background.

The chest pain that occurs during a panic attack and which accompanies the rapid heart beating is not actually from the heart itself. Rather, the pain comes from the muscles of the chest which, as mentioned before, tighten and tense up during moments of panic and stress. This also affects breathing and despite what may appear to be a dangerous lack of air, the body is actually fully able to take in the required amount of air needed.

Insanity is another fear people have when they feel their pulse racing, their chest tightening, their breathing becoming laboured and their thoughts turning to all sorts of wild and scary things. If it’s not heart resuscitation equipment they have in their imaginations, then it’s the archetypal insane asylum in an old Victorian-era mansion set amongst spooky woodland, just like in the movies.

You are not going crazy. Heart palpitations are a common symptom of panic attacks. Plus, panic attacks are part of a common anxiety disorder. It’s estimated that at least 1 in 10 people, worldwide, will suffer a panic attack sometime in their lives. There’s no way 10% of the human race are insane no matter what appears on the television news each evening. Anxiety disorders are in no way a sign of insanity.

What can be done to stop a racing heart beat?

The most important step to take in order to eliminate heart palpitations is to deal with the anxiety itself. It’s almost impossible to stop the former without bringing under control, the latter. What’s more, anxiety disorders, which contribute to the distressing physical symptoms, can be reduced and even eliminated for good. So what can be done to reduce anxiety that might lead to scary heart palpitations? This is actually the question that should be asked.

Let’s focus on 8 of the most effective ways you can quickly calm your body before and during a bout of panic-induced heart palpitations.

1. Sit down immediately and repeat over and over again in your mind that everything is okay, you are safe and that soon the accelerated heart beating will slow down and return to normal. Don’t try to force your heart rate to slow down for this will actually just make you more tense and worried. Let the physical symptoms occur and instead do your best to relax your mind.

2. Similar to the first technique but for people who are scared of possible health issues. Tell yourself as soon as you recognise the symptoms of an anxiety attack that it is not something dangerous to your health and that in a matter of a short while it will pass. Talk out loud, if you are alone and drum into your mind that what you are experiencing is the result of an over-sensitised nervous system and that in time you’ll learn effective ways to counter the anxiety.

3. Instead of focusing your mind on the heart palpitations, try to take your thoughts elsewhere. When your heart rate soars and all the other anxiety symptoms are present, turn on the television or look out of the window at people walking by. Attempt as best you can to remove your mind’s attention from the physical symptoms of the panic attack.

A lot of what makes up the horrible fear and pains in your body during such episodes is actually partly connected to what you let your mind think and imagine whilst the palpitations are taking place.

4. Research some relaxation techniques and begin to put them into practice as soon as you can. When a panic attack next strikes, you can start the relaxation technique and carry through with it until your mind and body have returned to normal. There are some very good breathing techniques that can quickly bring about a sense of relaxation and serenity.

5. Confide in someone about your anxiety, fears and concerns over the physical symptoms that manifest themselves during panic attacks. As the old English proverb goes “A problem shared is a problem halved”. When it comes to mental health issues, this can be very true. Don’t bottle up your emotions and instead let loved ones in and help you on your journey to a life free from anxiety.

6. Reduce your stress levels as much as you possibly can. There will be some things in your life which cause you unnecessary anxiety and friction. If possible, stop, or at least change in some way, those things which can bring about a panic attack or give you sleepless nights. Think of better and less stressful ways of doing things even if they might mean letting go of things you think are important (but which might not actually be so when looked at in the cold light of day).

7. Visit your doctor and talk about the various treatments that are available for people suffering from anxiety disorders. Cognitive-Behaviour therapy is a good method of exploring how habits and thoughts patterns can affect anxiety levels. Medication is also worth considering especially if the panic attacks are severely impacting on your day-to-day life. They don’t have to be taken forever and can help while more long-term therapies and methods take effect.

8. Find ways to improve your general health. Exercise is a fantastic way to burn off excess adrenaline and is also great for overall physical and mental health. Join a gym or start jogging a few times a week and you’ll notice a difference in a very short period of time. If you know you eat unhealthily, seek out a more nutritious meal plan for you and your family. Do your best to avoid too much processed food and sugary drinks. These can negatively affect your blood sugar levels which can affect your mental well-being in numerous ways.

By incorporating these eight techniques before and during your next anxiety attack, you will be able to reduce the duration and intensity of the symptoms you suffer, including increased heartbeat. Some will be easier than others, depending on your personality and the severity of the anxiety. It’s important to persevere with whatever techniques and methods you decide are best for you as changing habits that contribute to improved relaxation can take a little time.

For more information and techniques on eliminating anxiety from your life subscribe to my weekly newsletter. Also included is my free eBook with 10 great methods for reducing anxiety within 24 hours (+ more).

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Are you an adult and still finding it difficult to sleep alone at night due to a fear of seeing a ghost? Do you break into a cold sweat when you imagine there’s a supernatural presence somewhere in your home? If so, it’s very likely that you’re suffering from Phasmophobia, which is an overwhelming fear of ghosts.

For children, a fear of the dark and things that go bump in the night is not an unusual occurrence. In time, this fear of the unknown vanishes or morphs into fears of intruders and burglars instead. However, for some people, the childhood fear of ghosts, spirits, poltergeists and demons can remain as vivid and strong as when it first developed.

An Extreme Example of Phasmophobia

Take the extreme story of Benjamin for example. At the age of 22, Ben was unable to stay in a room alone, even during daylight hours, for fear of being touched or attacked by a ghost. During the night, he slept in the same room as his parents and had to wake them up if he needed to visit the bathroom. His life was extremely restricted and if not for the fact he was good with computers and internet related work, he would have been jobless.

Fear of ghosts is actually very common in one form or another. That’s why horror movies are so popular. Humans have a natural fear of the unknown but in most cases we are able to control and rationalize the concerns that arise. Most people, even if they won’t admit to it, after watching or reading a good ghost story, will briefly worry over whether there is a spectre to be seen when entering the kitchen or hallway a few minutes later.

The difference between most people and those with Phasmophobia however is the length and intensity of these fears. When the terror of seeing, hearing or feeling a ghost becomes so overwhelming that a person cannot sleep alone, look in a mirror, enter a parked car at night or carry out important day-to-day activities, then the anxiety has reached a critical peak.

Dealing With a Fear of Ghosts

Most people will think of ghost phobia as something children suffer from. That’s why, unfortunately, many adults who are afflicted with Phasmophobia do not seek professional help for their fears. They suffer in silence and despite the phobia negatively impacting on their health, relationships, career and happiness, they find coping mechanisms and develop avoidance techniques so as not to deal with the root problem. Without help, many of those with ghost phobia never recover and have to deal with it for the rest of their lives.

As with all phobias and fears, anxiety is the core issue that needs to be addressed, rather than the actual form it takes. Whether it’s a fear of ghosts, a fear of death or a fear of spiders, it is how the brain has been programed and responds to stimulus that causes the fear in the first place. With a change in how we respond to anxiety and tensions, the problematic phobia will decrease and eventually disappear.

The Symptoms of Ghost Phobia

What are some of the emotional and physical symptoms that occur in people with ghost phobia? When introduced to an environment where fear arises, the person generally begins to exhibit the conventional signs of anxiety, stress and fear. These include watching for signs of danger, or in this case, ghosts, as well as feelings of dread, apprehension, panic, lack of concentration, irritability and restlessness.

The body will also display the common signs of anxiety that are associated with most types of phobias and fears. These might include a racing heart, headaches, sweating, difficulty breathing, muscle tension, stomach aches and even vomiting. It’s important to be aware of the connection between the anxiety and bodily symptoms of that fear so as not to unduly worry about possible illnesses and physical ailments.

Some people with severe cases of Phasmophobia will suffer an immediate panic attack upon being left alone in a room. Symptoms of this will include overwhelming panic, hyperventilation, shaking, choking, heart palpitations and even loss of consciousness, amongst other things. It’s not wise to force someone with bad ghost phobia into an environment which will make them panic.

How to Cure a Fear of Ghosts?

The first point to realize when it comes to ghost phobia is that the object which is the focus of the fear cannot hurt you. In fact there is no proof that ghosts exist. If there was, the discovery would have hit the news headlines worldwide and would have transformed how we think of science and existence. No one has been able to offer definitive proof of a spirit world.

When it comes to reducing and getting rid of Phasmophobia, there are a number of routes to take. It’s important to remember however that ghost phobia is a manifestation of an underlying anxiety. As with all anxiety disorders, the primary treatments consist of one or more of the following: cognitive-behavioural therapy, traditional counselling, exposure therapy and medication.

All of these can lead to a reduction in anxiety and each one will suit people differently depending on their personality, the intensity of their phobia, their life circumstances and a host of other variables.

The key to getting rid of any phobia, fear and anxiety disorder is the changing of thought patterns that contribute to the problem. Without dealing with the anxiety bedrock in the subconscious mind, no amount of medication and therapy will solve the problem in the long-term. After all, a permanent reduction and removal of anxiety is the most desirable end point. By reprograming the mind to react to outside stimulus in a different way, the fear of ghosts and of being alone in a room will be conquered.

A Life Free From Phasmophobia

That’s exactly what happened to Benjamin who had visited countless therapists and medical professionals during his teenage years. It was only in his mid-twenties that he discovered a particular method to tame the anxiety he felt when alone in a room. After just a few short months, his fear of ghosts disappeared altogether. The transformation meant he could finally move out of his parent’s home and get a place of his own. What he had long thought impossible, namely being fully independent and confident when alone became a reality.

Guess what? I also suffered from ghost phobia when a child and teenager, and I too overcame it. Since, I have lived alone in foreign countries and don’t think twice about walking around in the darkness during the middle of the night when needing a glass of water. It’s only recently I’ve been able to admit to anyone I once had Phasmophobia. If I could overcome it, then so can you, without a doubt.

You can read more about the techniques Ben and I used in my Outsmart Anxiety Newsletter.

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Imagine you had a small button in your brain that whenever you felt anxious, you could touch it and it would relieve the anxiety. Well, you do! Although it’s not a button one would recognise, the mechanism is able to reduce and eventually remove anxiety for good. It’s called the Amygdala and consists of a pair of small organs in the lower part of the human brain, each the size of an almond.

The Amygdala can be thought of as a kind of thermostat which regulates our anxiety levels in the brain. When something negative occurs in our lives such as losing a loved one or being made redundant, the thermostat needle is pushed into the red zone (the high pressure area). For most people, when the unfortunate event has passed, the needle returns to its normal standard position.

However, for many people, the needle becomes stuck in the red zone and results in chronic anxiety disorders. This frequently happens to people who have suffered long-term worries and fears, perhaps related to money or health. The subconscious mind begins to adapt to the constant anxiety and believes that the red zone is in fact the normal standard position. The trouble is it’s not!

The person thus feels anxious for most of the day and begins to suffer the myriad of symptoms connected to anxiety disorders. Consciously, people are aware that there anxiety is abnormal and is something to be corrected. Unfortunately, the Amygdala has gone through a type of reprogramming and gets stuck in a rut fuelling fears, tensions, panic and dread.

There’s good news however. As you might have guessed by now, if you can accidentally reprogram your brain in a negative way, you can certainly reprogram it in a positive way too. By changing the way the Amygdala responds, you can very quickly begin to notice a reduction in anxiety levels, and a much clearer and brighter outlook on life. Once this is achieved it is impossible to fall back into the high-anxiety red zone.

Don’t forget to sign-up to my Outsmart Anxiety weekly newsletter which also includes my free eBook on ways to reduce the symptoms of anxiety disorders. Plus, my story of how I battled and overcome anxiety, for good.

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