Panic Attacks: Strategies For Regaining Control

Panic attacks can be incredibly frightening and overwhelming, but they don’t have to control your life. If you’ve ever experienced a panic attack, you know how terrifying it can be. Your heart races, your breathing becomes shallow, and you feel like you’re about to lose control. It’s a feeling that no one wants to experience, but the good news is that panic attacks are manageable and can be overcome.

First, it’s essential to understand what causes these attacks. Panic attacks can be triggered by a range of factors, including stress, trauma, anxiety disorders, and physical health problems. In some cases, panic attacks can also occur without an apparent trigger. Knowing what your triggers are can help you manage them more effectively.

One of the most effective ways to manage panic attacks is through therapy. A therapist can help you identify the underlying causes of your anxiety and develop coping strategies to manage your symptoms. Cognitive-behavioural therapy (CBT) is a type of therapy that is particularly effective in treating panic attacks. It focuses on identifying and changing negative thought patterns that can be triggering.

In addition to therapy, there are also several self-help strategies that can help you manage your symptoms. One of the most effective strategies is deep breathing.  When you experience a panic attack, your breathing becomes shallow, which can make your symptoms worse. By practicing deep breathing exercises, you can help to calm your body and reduce your symptoms.  It takes about 90 seconds or the length of 10 deep breaths for the brain to receive the memo that it’s okay to relax, so don’t be discouraged when it takes that long.  While you’re breathing, focus your attention on the horizon, scanning the furthest points in your vision with your eyes, whether you are inside or out.  This also signals to the brain that you are safe and can relax.

Another strategy is mindfulness meditation. Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgment. By practicing mindfulness, you can learn to observe and allow your thoughts and feelings without becoming overwhelmed by them. This can help you to manage your symptoms more effectively.

Exercise is another effective strategy for managing panic attacks. Exercise releases endorphins, which are natural mood boosters that can help to reduce anxiety and stress. Regular exercise can also help to improve your overall physical and mental health, which can help to reduce your risk of experiencing panic attacks.

And finally, brain-training with neurofeedback is a highly effective tool at relieving tension in the nervous system and freeing people from the grip of panic attacks.  Our clients regularly report a vast reduction or complete elimination of anxiety symptoms in their day-to-day lives.

In conclusion, panic attacks can be incredibly scary, but they don’t have to control your life. With the right tools and support, you can learn to manage your symptoms. Whether it’s through therapy, self-help strategies, or a combination of both, there is hope for anyone who is struggling. Remember, you are not alone, and there is help available. With patience and perseverance, you can overcome your panic attacks and live a happier, healthier life.

Call NeurAlive today to learn more about our anxiety therapy and neurofeedback services.

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source https://neuralive.org/blog/panic-attacks-strategies-for-regaining-control/

Attachment Theory & Implications For Adult Relationships

Attachment theory was first proposed by British psychologist John Bowlby in the 1950s and 1960s. It refers to the psychological and emotional bond that develops between an infant and their primary caregiver, usually the mother, and the impact that this bond has on the child’s emotional and social development. Over the years, attachment theory has been applied to many areas of psychology, including adult relationships, and has become an influential and widely-studied field.

According to attachment theory, children who receive consistent, responsive care from their primary caregiver develop a secure attachment. These children tend to be more confident, curious, and willing to explore their surroundings because they feel safe and secure in their attachment figure’s presence. On the other hand, children who experience inconsistent or neglectful care develop an insecure attachment. These children may become anxious, withdrawn, or aggressive in their behaviour.

As these children grow up and enter into adult relationships, their attachment styles tend to persist. People who had secure attachments in childhood tend to form secure attachments in their adult relationships. These individuals are more likely to feel comfortable with emotional intimacy, communicate their needs effectively, and trust their partners. Meanwhile, individuals who had insecure attachments in childhood tend to form insecure attachments in their adult relationships.

There are three primary types of insecure attachment styles:

Anxious-Preoccupied Attachment:
Individuals with this attachment style tend to have a heightened need for closeness and intimacy in their relationships. They may fear abandonment and may worry that their partner does not love them or is going to leave them. These individuals often seek reassurance from their partners and may become clingy or possessive.

Avoidant-Dismissive Attachment:
Individuals with this attachment style tend to avoid emotional intimacy and may have difficulty trusting others. They may prefer to be alone and may find it challenging to open up to their partners. These individuals may have a fear of abandonment but are more likely to withdraw emotionally than to seek reassurance from their partner.

Fearful-Avoidant Attachment:
Individuals with this attachment style tend to feel anxious about intimacy and fear being rejected or hurt. They may avoid relationships altogether or may vacillate between wanting and rejecting intimacy. These individuals may have a history of trauma or abuse and may find it challenging to trust others.

The attachment style that an individual develops in childhood is not necessarily set in stone. It is possible to change attachment styles through therapy, self-reflection, and personal growth. However, changing one’s attachment style can be challenging, as it requires a significant amount of effort and introspection.

Attachment theory has many implications for relationships during adulthood. For example, individuals with a secure attachment style tend to form more successful, stable relationships than those with insecure attachment styles. These individuals are more likely to communicate their needs effectively, trust their partners, and have a strong sense of self-worth.

On the other hand, individuals with insecure attachment styles may struggle in their relationships. For example, those with an anxious-preoccupied attachment style may become clingy or possessive, which can drive their partner away. Meanwhile, those with an avoidant-dismissive attachment style may struggle to open up to their partner, which can lead to a lack of emotional intimacy.

Fortunately, there are strategies that individuals can use to improve their attachment style and strengthen their relationships. These strategies include:

Developing self-awareness:
The first step in improving one’s attachment style is to become aware of one’s patterns of behavior in relationships. By reflecting on one’s past relationships, one can begin to identify patterns and develop a greater understanding of one’s needs and fears.

Practicing self-compassion:
It is essential to treat oneself with kindness and understanding while working on improving one’s attachment style.
This includes acknowledging one’s strengths and weaknesses and recognizing that change is a process that takes time and effort.

Seeking support:
Therapy can be a powerful tool for improving one’s attachment style and strengthening relationships. A therapist can help individuals identify patterns in their behavior, develop self-awareness, and practice new ways of relating to others.

Building emotional intimacy:
Individuals with insecure attachment styles may struggle with emotional intimacy. They can work on building emotional intimacy by opening up to their partner, practicing vulnerability, and communicating their needs effectively.

Practicing mindfulness:
Mindfulness can help individuals become more aware of their thoughts, feelings, and behaviors. By practicing mindfulness, individuals can learn to observe their attachment style and make conscious choices about how they want to relate to others.

In conclusion, attachment theory has significant implications for relationships during adulthood. Individuals with secure attachment styles tend to form more successful, stable relationships than those with insecure attachment styles. However, changing one’s attachment style can be challenging, as it requires a significant amount of effort and introspection. By developing self-awareness, practicing self-compassion, seeking support, building emotional intimacy, and practicing mindfulness, individuals can improve their attachment style and strengthen their relationships.

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source https://neuralive.org/blog/attachment-theory-implications-for-adult-relationships/

Strategies To Manage Adult ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. It is characterized by symptoms such as difficulty paying attention, impulsivity, and hyperactivity. These symptoms can make it challenging for individuals with ADHD to function in daily life, leading to problems at work, school, and in personal relationships.  ADHD is often accompanied by other mental health challenges, such as fluctuations in mood, anxiety, depression and difficulties with sleep.

While medication is often prescribed to manage the symptoms of ADHD, there are also a variety of non-pharmacological strategies that can be effective in coping with the disorder. Here are some of the best strategies to help you cope with ADHD:

Time management and organization techniques:

Individuals with ADHD often struggle with time management and organization. To help combat this, try using a planner or calendar to schedule your day, making sure to include breaks throughout the day. Break larger tasks into smaller, manageable chunks and set deadlines for yourself.  To-do lists are your best friend.  Write a to-do list the night before or the morning of your day and check items off that you complete.  

Regular exercise:

Exercise has been shown to improve focus and attention in individuals with ADHD. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, every day.

Good sleep hygiene: 

Getting good sleep is imperative for maintaining focus, impulse control, mood regulation and productivity in people with ADHD.  Some strategies for good sleep hygiene include sticking to a regular sleep schedule, creating a relaxing bedtime routine, avoiding stimulants such as caffeine and nicotine, and limiting screen time before bedtime.

Meditation:

Mindfulness practices, such as meditation and yoga, can help individuals with ADHD focus their attention in the present moment, and become more aware of their thoughts and feelings. This can be especially helpful in managing impulsive behavior, as well as helping to train the mind to be more attentive for day-to-day tasks.   

Support groups:

Joining a support group for individuals with ADHD can provide a safe and supportive environment where you can connect with others who understand the challenges of living with the disorder.

Cognitive Behavioral Therapy (CBT):

CBT is a type of therapy that can be effective in managing adult ADHD. CBT helps individuals with ADHD learn how to change negative thought patterns and behaviors that are associated with their disorder. This therapy can also help individuals develop coping mechanisms to manage the symptoms of ADHD.  

Brain-training with Neurofeedback:

NeurOptimal® Neurofeedback works by teaching the brain to reorganize itself for optimal function. After repeated sessions, clients with ADHD report increased focus, improvements in sleep, mood and memory, and decreased distractibility, overwhelm and impulsiveness.

In summary, Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. While medication is often prescribed to manage the symptoms of ADHD, there are also a variety of non-pharmacological strategies that can be effective in coping with the disorder. Time management and organization techniques, regular exercise, good sleep, mindfulness practices, support groups, brain-training and therapy are some of the best strategies to help individuals with ADHD cope with the disorder.  It is important to note that everyone’s experience with ADHD is unique and that different strategies may work better for different people. It’s important to work closely with a healthcare professional, such as a counsellor, to develop an individualized treatment plan that works for you.

At NeurAlive, we offer brain-training with neurofeedback and / or counselling to help people with ADHD thrive.

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source https://neuralive.org/blog/strategies-to-manage-adult-adhd/

Self-Care for Coping with Anxiety, Victoria BC

Self-Care for Coping with Anxiety: Strategies to Find Relief and Improve Well-Being

Anxiety can be a challenging and overwhelming experience, but with the right self-care strategies, it is possible to find relief and improve well-being. Self-care is an important component of managing anxiety, and can include a range of activities and practices that promote physical, emotional, and mental health.

Here are some effective self-care strategies for coping with anxiety:

1. Exercise: Exercise is a powerful tool for reducing stress and anxiety, as it releases endorphins and helps to relax the mind and body. Whether it’s a brisk walk, yoga, or a high-intensity workout, incorporating exercise into your daily routine can help to reduce symptoms of anxiety and improve overall well-being.
2. Mindfulness and relaxation techniques: Mindfulness and relaxation techniques, such as deep breathing and meditation, can also be helpful in reducing anxiety by promoting relaxation and reducing stress. By taking time to focus on the present moment and slow down breathing, individuals can reduce feelings of worry and nervousness and improve overall well-being.
3. Sleep: Sleep is an important component of self-care, as it is essential for physical and mental restoration. If anxiety is interfering with sleep, it is important to establish a regular sleep schedule and avoid caffeine and other stimulants before bedtime. Additionally, practicing relaxation techniques, such as deep breathing and meditation, can also be helpful in promoting sleep and reducing anxiety.
4. Healthy diet: Maintaining a healthy diet can also be helpful in reducing symptoms of anxiety. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein can help to provide the nutrients and energy needed to manage daily activities, and can also reduce feelings of stress and anxiety.
5. Social support: Connecting with others and building supportive relationships can also be an important component of self-care. Spending time with friends and family, participating in social activities, and volunteering can provide a sense of community and improve overall well-being. Additionally, support groups can also be helpful in connecting with others who are experiencing similar struggles, and can provide a sense of comfort and understanding.

Incorporating these self-care strategies into your daily routine can help to reduce symptoms of anxiety and improve overall well-being. However, it is important to remember that everyone’s experience with anxiety is unique, and that it may take some time to find the strategies that work best for you.

In addition to self-care, it is also important to seek professional help if anxiety is interfering with daily life. A mental health therapist at NeurAlive can provide a thorough assessment, develop a personalized treatment plan, and teach coping strategies to help manage symptoms of anxiety.

Self-care is an important component of managing anxiety, and can help to reduce symptoms and improve overall well-being. Whether it’s through exercise, mindfulness and relaxation techniques, sleep, a healthy diet, or social support, there are many effective self-care strategies that can help individuals find relief from anxiety and live fulfilling lives. With the right support and resources, it is possible to overcome anxiety and improve well-being.

The post Self-Care for Coping with Anxiety, Victoria BC appeared first on NeurAlive.

source https://neuralive.org/blog/self-care-for-coping-with-anxiety-victoria-bc/

Helping Your Adolescent Child Cope With Anxiety

Anxiety is a common experience for many youth, and can have a profound impact on their daily lives. For some youth, anxiety may manifest as feelings of worry, nervousness, or fear, while for others, it may result in physical symptoms such as increased heart rate, sweating, and trembling. Regardless of the form it takes, anxiety can be a challenging and overwhelming experience for youth.

The causes of anxiety in youth can be complex and can include a range of psychological, emotional, and environmental factors. For some youth, anxiety may be a result of genetics or brain chemistry, while for others, it may be the result of traumatic experiences, such as abuse, neglect, or bullying. Additionally, stress and pressure from school, relationships, and other aspects of daily life can also contribute to symptoms of anxiety in youth.

Regardless of the causes of anxiety, if you are a parent of an adolescent child who is struggling with anxiety,  here are some tips to help your child cope with their anxious feelings:

1. Encourage open communication: Encouraging open communication is an important first step in helping your adolescent child cope with anxiety. By creating a safe and supportive environment for your child to talk about their feelings and experiences, you can help remove the shame and stigma they may associate with the anxiety.  Simply speaking about anxiety in the context of safe connection can help to normalize and reduce its effects. 
2. Practice relaxation techniques together: Mindfulness and relaxation techniques, such as deep breathing and meditation, can be helpful in reducing anxiety. By practicing these techniques together, you can provide your child with a sense of comfort and support, while helping them develop tools to connect with the present moment and reduce worry about the future. 
3. Promote a healthy lifestyle: Encouraging your adolescent child to maintain a healthy lifestyle, including regular exercise, a balanced diet, and adequate sleep, will also help to reduce symptoms of anxiety and improve overall well-being.  Speak to your naturopathic doctor to see if vitamin supplementation can help. 
4. Have fun: Laughter has always been the best medicine.  Support your child to engage in activities that are enjoyable.  If it feels right, play a game. Shoot some hoops.  Get out of your heads together and play! 
5. Lean on your faith:  If you have a religious or spiritual faith, talk about your values or pray together as a family.  A belief in God or a Higher Power can bring tremendous comfort to an anxious heart.
6. Seek professional help: If your adolescent child’s anxiety is interfering with their daily life, it may be helpful to seek the support of a counsellor. An anxiety counsellor can provide a thorough assessment, develop a personalized treatment plan, and teach coping strategies to help manage symptoms of anxiety.
7. Lead by example: Finally, leading by example can also be an effective way to help your adolescent child cope with anxiety. By demonstrating healthy coping strategies, such as regular exercise and mindfulness, and seeking professional help when necessary, you can provide your child with a positive role model and help them manage their anxiety as a result.

Helping your adolescent child cope with anxiety can be a challenging experience, but your love and support in the ways listed here can go a long way to reducing their anxieties and helping them get back on track.  However, point number six cannot be overstated.  If you are concerned about your adolescent child’s anxiety, it’s a good idea to seek the support of a professional counsellor to ensure that they receive the proper support to manage their anxiety and avoid developing a more chronic mental health condition. 

All of NeurAlive’s counsellors specialize in treating youth anxiety.  Using a combination of Cognitive-Behavioural Therapy (CBT), Mindfulness, and Art Therapy, our Counsellors will customize a counselling approach that meets the unique needs of each child.  Contact us today to be matched with a therapist at NeurAlive.

More Anxiety Help

Coupled with counselling or as a stand-alone intervention, neurofeedback is a highly effective tool to relieve the tension in the nervous system at the root of anxiety.  A pleasant and non-invasive process covered by most extended health plans, NeurAlive has supported hundreds of youth to overcome the debilitating effects of anxiety via neurofeedback brain-training.

The post Helping Your Adolescent Child Cope With Anxiety appeared first on NeurAlive.

source https://neuralive.org/blog/helping-your-adolescent-child-cope-with-anxiety/

What is EMDR?

You’ve heard the acronym before, but what is EMDR?

EMDR, or Eye Movement Desensitization and Reprocessing, is a type of psychotherapy that has been gaining popularity in recent years for its effectiveness in treating trauma. It’s a relatively new form of therapy that was developed in the late 1980s, but has since been widely researched and used by mental health professionals around the world.

The basic idea behind EMDR is that traumatic memories are stored in the brain differently than other memories, and can be “stuck” in the nervous system, causing ongoing distress. EMDR aims to help patients “unstick” these memories so they can be processed and integrated into the rest of the person’s life experiences.

One of the key elements of EMDR is the use of bilateral stimulation, usually in the form of eye movements, to stimulate the left and right sides of the brain. This stimulation is thought to help the brain process the traumatic memories and resolve any associated negative emotions.

Research has shown that EMDR is highly effective in treating a range of mental health issues related to trauma, including PTSD (Post-Traumatic Stress Disorder), anxiety, depression, and phobias. A number of studies have found that EMDR is at least as effective as other forms of therapy for treating trauma, and in some cases, even more so.

One of the things that sets EMDR apart from other forms of therapy is how quickly it can produce results. Many patients report significant improvements after just a few sessions, and some even report experiencing relief from symptoms after just one session.

While EMDR has been found to be effective for many people, it’s important to note that it may not be suitable for everyone, or at every time during one’s healing journey. If you’re considering trying EMDR, it’s important to speak with a mental health professional who is trained in this form of therapy. They can help determine whether EMDR is the right choice for you and ensure that you receive the support you need to effectively process your traumatic experiences.

Contact NeurAlive to connect with an EMDR therapist today.

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source https://neuralive.org/blog/what-is-emdr/