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Using an elevator to overcome anxiety
2008-02-16 20:55:00
Many people have lift or elevator anxiety. They panic when they enter, or think about entering an elevator. For the purpose of this blog I will refer to elevators as "lifts" as I am English and lift is the English word. Lifts commonly cause phobias for various reasons. On the one hand they can aggravate claustrophobia. The small enclosed space is the nearest most of us get to prison. Often the walls are metal and the doors are several inches thick. Not much hope of getting out of there, we think, if the lift gets stuck. Lifts also go beyond claustrophobia. Lifts do not leave us fully in control, which is often where the anxious mind wants us to be. And lifts are obviously associated with tall buildings, hospitals and work. So there are many possible subconscious considerations to a lift phobia. Worst of all, lifts are easy to avoid, and evasion is the arch enemy of a phobia sufferer. But a lift is also a gift. There are a few reasons why lifts are so great for helpin...
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Cognitive Behaviour Therapy - the truth?
2008-02-09 14:47:00
The more I research therapies used to treat anxiety and depression the more cynical I get. I recently was told about an excellent article by a UK Art Therapist which looked at the official guidelines for using CBT (Cognitive Behaviour Therapy ) to treat anxiety and depression. In the UK, a public body called the National Institute of Clinical Excellence (NICE) gives out guidelines for the use of prescription medication, surgical procedures and other non-medical treatments such as therapy. For some time the overwhelming opinion of NICE has reportedly been that CBT is the treatment of choice for anxiety and depression (with drug therapies also playing a major role). The essayist, Malcolm Learmonth, describes how NICE guidelines come in two parts: the full report which hardly anyone reads, and an abridged version. It seems that the two are actually quite different, with the abridged version making a much better case for CBT as a valid treatment than the evidence in the full version wo...
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Relaxation Techniques
2008-02-02 23:13:00
Being able to relax the mind and the body is very important for people who suffer from anxiety and panic attacks. If you can master the art of relaxation then you have (almost) won the battle. There are a few points to remember when it comes to relaxation. You do actually choose whether to relax or not. It is a skill to be learned Relaxing the mind is better than relaxing the body People with anxiety often project responsibility for their discomfort onto other things or people. In fact we do, inside our own bodies, choose how to feel in terms of stress, negative thinking and physical tension. Half of the battle when learning to relax is to recognise this power you have over your body. It is your body and nobody else's. The first step, and most important one, in learning to re-evaluate your relationship with your body is to practice Mindfulness Meditation. This form of meditation allows you to understand how your breathing works, how to accept your breathing and not b...
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Zoloft - a personal experience
2008-01-27 11:58:00
  Hi I have talked a few times already on this site about how Celexa (citalopram) has been known to cause weight gain. Recently I received this interesting email from someone who has used Zoloft (sertraline). If anyone has anything else to say about their own experiences with drugs like these, particularly on the weight loss or weight gain issue, I would be interested to hear from them and happy to publish it here. Here's the mail: "I was prescribed Zoloft two years ago for anxiety issues.  It took care of my anxiety, I felt great, but I gained 18lbs!  I was a mess and was very unhappy about it.  It seemed to me that the Zoloft took away my ability to focus on my diet ( previously I was very strict about sugar restriction etc ).  Since I weaned off of the Zoloft, for the past year, it has been extremely difficult to lose the weight. Unfortunately, I am having a severe depressive period due to a sibling committing suicide and I have fallen into a...
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Therapy Shopping - the scams and the dangers
2008-01-19 13:28:00
Hi For anxiety and depression there are endless alternative therapies on the market. They are called alternative because no doctor would ever prescribe them and I refer to them being "on the market" because they are definitely sold as a business, not prescribed on a basis of needs analysis. Bookshops are full to the brim with self-help books on anxiety which make extremely brave claims about how effective their techniques are, and how quickly and easily they work. In our compensation culture it never ceases to amaze me how they get away with making such outlandish claims.  You would have thought that trading standards officers might get involved. But how does it work? How do therapies and their celebrity founders get so big despite the fact that they are selling completely unproven, unscientific and, more often than not, useless products to vulnerable people. People that suffer from anxiety and depression are very easy targets. They want something badly (to recov...
More About: Shopping , Scams , Therapy

Cure Social Phobia?
2008-01-10 17:07:00
Social Phobia (sometimes called Social Anxiety Disorder) is a nasty label to be given and one which I think is counter productive. It is much better to think of yourself as someone who can be shy, even very shy, rather than someone who has a lifelong condition as an inherent part of them. Social Phobia, like all phobias is eminently treatable...dare I use the word cure? The label given to very shy or nervous people by the medical/psychological status quo might be helpful for their administration and organisation, but is not at all helpful to your condition. So how is it treated? Well, of course there are the drug therapies and the ubiquitous CBT which I talk about elsewhere on this site and in more detail. But what of something new, which as time moves on seems to become ever more likely as a cure or at least a very useful tool in the fight against the feelings that I refuse to label Social Phobia? There has been much talk in the media lately of online worlds where people can meet...
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How to have a happy 2008
2008-01-01 23:31:00
I just wanted to very quickly quote from the UK's Guardian Newspaper which had some great advice for leading a happier life. Struck me that it would be useful for anxiety and depression sufferers, as well as anyone who is just a bit stressed out. The advice basically came in four parts. The first was entitles "Give yourself permission to be human" and can be summed up as allowing emotions to come out. Get over the stigma in our societies against people who show negative or too much emotion. Blocking our emotions doesn't help us, and tends to make us feel more anxious and depressed. Accept how you feel. Secondly, one should simplify life. Don't take on too much or try to do too many things at the same time. Focus on doing fewer things with more quality. It is much more enjoyable! Thirdly, take regular exercise. I have talked on this blog before about the benefits of exercise when it comes to anxiety and depression. Basically though, for some people it is as good as o...
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Art, depression and anxiety
2007-12-29 20:25:00
I have talked before about the branch of psychotherapy known as art therapy, where art is used to communicate non-verbally in order to help you understand yourself more and hopefully ease or grow out of any problems that you have encountered like anxiety and depression. In order to do art therapy you need to visit a qualified art therapist who will be able to guide you and mentor you. This is obviously a time consuming and potentially expensive business. But you can use art in many ways. It is actually extremely relaxing to do art. Now I know what you are going to say, Van Gogh had severe mental health problems and he was an artist. Well, I am not advising you to be like Van Gogh. In fact the object of the exercise is not to produce "good" art. The object is to relax, forget anxiety and depression and just take your focus somewhere else. In that respect it is like a very simple and effective meditation. One which is much less esoteric than other forms and easier to ach...
More About: Depression , Anxiety

New year anxiety and depression
2007-12-28 19:53:00
As we get towards the end of the year there is no doubt a bit of sadness for what we didn't manage to achieve in the previous twelve months. For people who have anxiety and depression it is often a time of particular introspection. At the start of a new year we often tell ourselves that this year we will achieve "X", and then when we realise we haven't we can feel sad or hopeless. Well, I just wanted to say a word or two to people with anxiety that are feeling a bit depressed at this time of year. Firstly let me say that making plans for a new year is good, but remember to think about the execution of the plans. If you want to get over a fear of flying then think about positive steps you can take to do that. You could go on a fear of flying course, read some books on the subject, investigate the use of tranquillizer medication such as Valium or Xanax. By thinking about the process as well as the outcome we can foster changes, instead of just dreaming about them. So why ...
More About: New Year , Depression , Anxiety , Year

Christmas Anxiety
2007-12-24 11:18:00
I hope you have a very merry Christmas , or, if you don't support Christmas you have a very relaxing holiday season! Christmas can also be the most stressful time as family and friends make endless demands on us and our finances are stretched to the limits. So what happens for those of us that suffer from anxiety? Well, we can drink too much wine and try to forget about it! But better still why not make some space for yourself each day over the holiday period. And if those around you have expectations of what you will be doing for them during that time explain to them that you will not be doing anything for them, you will be looking after yourself, and that they will have to entertain/cook for themselves. Be firm and harsh if you need to, and don't let yourself feel guilty. You need space. Why not take a walk, read a book, or speak to a friend. And if the work mounts up switch of the TV and collar your nearest and dearest and make them do some of the work to. You are not a Chri...
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Cure Panic Attacks
2007-12-19 23:29:00
Before we talk about curing panic attacks let's get a few facts about them straight. Panic Attacks are horrendous. They are also a major cause of people presenting themselves at emergency rooms or accident and emergency departments. They are caused by a very primitive part of us that is trying to warn us of danger. That part of us is to a large extent useless in modern society bar saving us from modern dangers such as traffic accidents and the like. Yes, panic attacks are there to save us. And before you think about curing them you should be aware that they are a natural part of you that helps you, or tries to. It is often hard for people to believe that panic attacks are harmless because they feel so bad, but actually they are designed (by god or evolution depending on your beliefs) to make you sit up and take action. I think you will agree they are very good at that. So what can you do about it? Well quite a lot. There are of course drug options but they tackle symptoms and no...
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Insomnia - a personal experience
2007-12-18 18:01:00
I used to have insomnia. Now, I am not an insomniac but occasionally I do have trouble dropping off to sleep. This is natural, everyone has problems nodding off at some time or other. Let us define Insomnia . The medical profession divides it up into three sections. Transient, acute and chronic insomnia. They are categorized thus by the amount of time the patient has been experiencing sleep problems. Transient insomnia comes and goes. Acute insomnia lasts for at least three weeks, and chronic last over three months. Insomnia doesn't mean you can't sleep at all. It means that your sleep is not sufficient. As an anxiety sufferer my sleep was disturbed by worry, physical tension in my body and a racing mind. I tried quite a lot of different things to control the worry. Using CBT and writing techniques was quite helpful, but didn't really deal with the major worries, or the really pressing issues. I also tried progressive muscle relaxation and autogenic relaxation to relax my bod...
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Anxiety - what to expect from therapy
2007-12-12 18:17:00
Increasingly, anxiety therapy is coming back into fashion. After years of SSRI anti-depressants and CBT ruling the roost, good old-fashioned therapy is being accepted again. Many people that suffer from anxiety fear what will happen when they start therapy. Will they have to completely open up to the therapist? Will they become attached to the therapist? Will the therapist have some hold or power over them? Will it cost thousands? I can only give my own experiences of therapy, and a bit of what others have told me. Importantly, no two patients are alike and no two therapists are alike. And of course no two instances of anxiety are alike. Firstly, you have nothing to fear from a therapists if you follow a few simple rules. Wherever you are in the world your country will have an official organisation that certifies therapists. More than likely they have a website where you can search for a local therapist and check that they specialise in anxiety (or whatever else you want to speak...
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What Causes Anxiety?
2007-12-09 19:21:00
What causes anxiety is one of the most common questions that anxiety sufferers ask themselves. It is also not an easy question to answer. One pertinent answer is who cares? After all, what caused it is not as important as what stops it, and the cause and the cure may or may not be linked. The basic answer to the question though is that anxiety is not caused. It just is. It is an integral part of what it means to be human, or indeed any other animal. Anxiety is part of the system which protects us from danger by making us aware and allowing us to react quickly. It is present in everybody. Therefore, anxiety disorders are not like diseases that enter the body and cause disruption. They are merely an over reaction of one of the basic parts of the human being. People who "have anxiety" are in fact the same as everyone else but with part of their brain working overtime unnecessarily. So the question "what causes anxiety?" should be replaced by "what causes unn...

Fear of Heights, Acrophobia, Dizziness, Vertigo
2007-12-08 18:11:00
The fear of heights is one of the most common anxieties or phobias in the world. Like most phobias, it has a special name, Acrophobia. Acrophobia is commonly confused with Agoraphobia because of the similarity in names. But Agoraphobia is actually a fear of wide open spaces and areas where an individual lacks control. Interestingly many agoraphobics are also, as part of the same condition Acrophobic or scared of heights. This is probably due to the fact that high buildings and skyscrapers, as well as cliff tops, have limited easy exit routes. This lack of control is often important to the Agoraphobic. Also, the fear of heights is often called Vertigo . This is completely wrong. Vertigo is symptomatic of inner ear disorders and other medical problems associated with balance. It often includes feelings of dizziness, swaying or spinning and can occur anywhere, not just at height. Interestingly it seems that some people suffering from anxiety disorders such as agoraphobia and panic atta...
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Exercise, stress, and a new anti-depressant pill
2007-12-03 20:15:00
Before I say anything else, I have a little addition to yesterday's post about exercise, stress, depression and anxiety and how exercise can be used to treat it or at least mitigate against it. Lo and behold today there is an article on the BBC about the benefits of exercise when considering mental health problems like depression. To have a read of this timely article, about new research done at Yale university, click here. I think the idea of isolating the chemical(s) that can activate certain gene's (in this case VGF - which is active in the hippocampus) is a good one, and may have many positive effects, but as ever there are possible downsides. I don't want to be negative and I know there are people out there who dedicate their lives to waging a war on SSRI's and other anti-depressants, but some points do need to be made. Firstly, always remember that drug therapy for depression is a crutch not a cure. And there is no suggestion from the researchers involved in this study t...
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Using exercise to reduce stress and anxiety
2007-12-02 13:01:00
There are of course many studies into reducing stress and eliminating anxiety. Many of these pieces of research, although peer reviewed, are carried out by the companies that produce stress and anxiety relieving products, such as pharmaceutical companies. Obviously only the research that shows their products favourably ever sees the light of day as far as we, the consumer, are concerned. It is interesting then that in study after study exercise is found to be "almost" as effective as medication as a stress-reliever and anti-depressant. We have to be careful when rating techniques which reduce stress, anxiety, and depression. The placebo effect and the power of belief hold the trump cards here. But, if it works then it is worth doing, even if its basis is not scientifically proven. One thing is for sure. Exercise can be an excellent stress reliever which results in less stress and anxiety, better, sounder, longer sleep, better mood and less depression. We can state this...
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Sleep - we need it to beat anxiety
2007-11-29 00:00:00
Sleep, something we need but for the most part do not get enough of! While we sleep our minds resent and hopefully we wake feeling reasonably replenished. But actually we don't. Many people feel tired all the time, and this effects our lives. If we don't sleep enough we lack motivation, humour and enthusiasm. We don't perform as well as we could and our relationships at home and work become more strained. So, what can we do about it? It depends. Some people suffer from insomnia, that is to say that they can't sleep at all, sleep very little, or can't maintain a normal sleep pattern. For people who have been suffering from insomnia for any length of time a visit to the doctor is a must. CBT and medication can both be used to treat insomnia, although people should be extremely cautious about the long term use of benzodiazepines such as Valium. Any good doctor will think long and hard before prescribing this type of drug for insomnia. If your sleep disturbance isn't severe e...
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CBT - The Great Con
2007-11-17 22:16:00
In my last post I said I thought that CBT (Cognitive Behaviour Therapy for those of you who don't know) was good and worthwhile for anyone with anxiety. I stand by that but today I want to give a different opinion about CBT, I want to argue that it is being missold to us. Try PanicAway to help you in your fight against anxiety and panic - Click Here! First we had psychoanalysis, then we had CBT. Psychoanalysis went out of fashion because it took too long and that made it expensive. It also made it hard to prove worthwhile in terms of efficacy. These days scientists, medical practitioners, psychologists and bureaucrats alike need to be able to prove their brainchildren to a skeptical public. That means they need quantitative data. People like percentages. They like to know that 80% of people found CBT helpful, or that of those people who go through a programme of CBT less than 30% relapse into depression (these statistics are just examples, please don't take them seriously). That...
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Anxiety, Panic and Phobias
2007-11-13 17:55:00
I suffered from Anxiety and Phobia s for a long time, and I tried almost everything to get rid of them. Some of what I tried was rubbish, and some of it was actually very useful. People often write and ask me what I think is best, what works, what is painless and above all what is quick. Here, I will try and expand on the things that helped me and give ideas regarding what might help you.           ;   Easy Calm System for Anxiety and Panic Results - Click Here! 1. CBT. For lucky people Cognitive Behaviour Therapy is made available to them by their doctor when they first present with symptoms of anxiety or panic attacks which have lead to phobias. CBT is good for anxiety and panic related problems because with CBT you learn how to challenge your negative thoughts. This can relatively quickly and painlessly relieve some of the nastiest parts of the condition: fear of going mad, being convinced that you were about to die, be...

NaSSAs - Noradrenergic and specific serotonergic antidepressant
2007-11-11 18:00:00
Noradrenergic and specific serotonergic antidepressant, or NaSSA's as they are known, are a modern type of anti-depressant that is being used in some cases instead of the more traditional anti depressants such as Selective Serotonin Re-uptake Inhibitors (SSRI's) and Serotonin-norepinephrine reuptake inhibitor (SNRI's).         ;       0;      &#x A0;    Conquer Depression - Click Here! To the end user, the patient, there may not appear to be much difference between the three classes of drug. They are all anti-depressants, they are all taken daily over a long period of time, they have all had a bad press at some time or other and can all cause unpleasant side-effects. In fact the drugs work on different receptors, effecting the balance of different neurotransmitters in the brain. NaSSA's work on adrenergic receptors which can help to increase levels of both Serotonin a...
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Alternatives to anti-depressants
2007-11-08 20:14:00
The media is increasingly taking the issue of the over-prescription of anti-depressants seriously. Article after article is being written about how the figures of anti-depressant prescription have doubled, tripled and even increased five-fold, depending on which statistics you believe, which time frame you examine, and how you interpret the data.               ;  7 Steps for a Depression Free Life - Click Here!  The bare most important fact is that anti-depressant prescription has soared, no matter which way you look at it. This is not necessarily bad as this kind of medication (typically Selective Serotonin Re-uptake Inhibitors or SSRI's or Serotonin-norepinephrine re-uptake inhibitors -SNRIs) can really save lives. The upturn in prescription could show one of two things: either over-prescription by poorly trained or under-resources medics, or an increase in the numbers of people suffering from anxiety, depres...
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Self-discovery - Anxiety, depression and mental disorders
2007-11-01 18:50:00
Anxiety sufferers often look for the deeper meaning and causes behind their anxiety. In recent decades there has been a fad for self-discovery. Not just involving people suffering from anxiety, depression and other mental health disorders, but from almost every quarter. Mostly self-discovery is sought by those who feel some kind of unhappiness, inertia or unknown, un-quantifiable dread. Sadly there has been a lot of rubbish written about self-discovery, and most people never really scratch the surface. The kind of questionnaire's that one comes across in glossy magazines are not much good to anyone, and likewise most of the psychologically derived analytical questionnaire's are aimed at the business market, helping them test employees' aptitude and reliability. Of course many people with mental issues such as anxiety and depression have sought out eastern methods of self-discovery which generally rely on meditation. These may be more or less effective depending on the persiste...
More About: Mental , Discovery , Depression , Anxiety , Disorders

Mindfulness and Anxiety/Depression
2007-10-29 20:42:00
Just a quick look at some mindfulness methods of tackling negative emotional states like anxiety and depression. Remember that mindfulness meditation, and mindfulness based stress reduction is not a quick fix. It is about a technique you persevere with and see benefits from over time. For a more detailed article on mindfulness and its application for anxiety click here. The typical mindfulness meditation exercise involves watching the breath. Sitting (or lying) and bringing your concentration to bare on your breathing, and gently bringing it back to your breathing whenever you notice that it has wondered off elsewhere. In the seminal texts on the subject by Jon Kabat-Zinn it is suggested that the breath is notices not just as it enters the mouth but also in other places in the body that it reaches - the pit of the stomach, diaphragm, and even the toes! Mindfulness meditation techniques are so good for sufferers of anxiety and panic that they are one of the few things I recommend ...
More About: Depression , Anxiety

Does tap water have an anti-depressant effect?
2007-10-27 01:04:00
Well, of course it doesn't! But tests have confirmed that in the UK tap water does contain levels of the drug Prozac (Fluoxetine) . It appears that sewage and water-treatment systems are not good enough to remove the drug before waste water makes it back into our taps. Although it is thought that the levels of the drug in the water are harmless (and nowhere near a therapeutic dose) it does make you wonder whatever drugs might make it into the water supply. If nothing more it suggests that the drug is woefully over-prescribed in the UK, where records show prescriptions have risen sharply since the early 1990s. The full story as reported by the BBC can be found here. We say that it is time to take the causes of anxiety and depression seriously. Let's start using therapy and stop just treating the symptoms. del.icio.us Tags: prozac , fluoxetine , water supply , over-prescription
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Depression, disease burden and the importance of correct diagnosis
2007-10-22 20:25:00
A recent study found that depression is not only an unpleasant mental disorder, but also a potential physical threat as well. Of course it has long been known that people suffering from depression are more at risk of suicide, but what a recent study by the WHO (World Health Organisation) shows is that in terms of impact on life, depression is worse than angina and asthma. Sufferers of depression should not think that there are inherent physical risks with depression. What is being talked about here seems to be the exacerbation of symptoms which are already present due to a physical condition. The author of the report, Dr Moussavi, said that more needs to be done to stop medical professionals ignoring or failing to see depression when treating patients for other conditions. This is of course a difficult problem to tackle for several reasons. Firstly, those people who are being treated for serious conditions may show some signs of depression. In fact, no one that's in hospital ...
More About: Depression , Disease , Diagnosis , Rect

Fear Fantasy - tackle negative beliefs
2007-10-14 13:37:00
I recently read a book which included this fantastic exercise for dealing with negative thoughts particularly in the area of self esteem, and assertiveness and confidence. The thing is, we criticize ourselves with much harsher words than we would criticize others. We also tell ourselves far more negative things than we would tell others. Imagine telling a friend "Don't go to the supermarket, you won't be able to cope!" we would just never do it! In order to show ourselves how faulty some of our thinking is, we can have a dialogue, either in our heads, out loud, or on paper, in which we play the role of someone who believe is criticizing us, putting us down, or thinks bad of us. Now, what we have to do is, as the other person, tell ourselves the worst possible things to see how ridiculous it is. Let's imagine we are worried about panicking in the supermarket and making a scene in front of lots of people. The dialogue between you and a person that sees you and who you ...
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Celexa questions answered
2007-10-09 11:07:00
Celexa is known to cause weight gain. I was speaking to a doctor recently who told me that Celexa is actually one of the better SSRI's for weight gain, although they all effect people in different ways so you can never really tell which one would be bad for certain people. To some extent the weight gain can be controlled by diet and exercise. The problem is, as I understand it, Celexa seems to lower your metabolic rate and therefore you need to eat less and exercise more to burn the calories that you would normally burn much faster. If you don't want to be on anti-depressants forever then you need to ask yourself what other approaches you are taking to anxiety management/treatment. Are you having therapy? Have you had CBT? Are you doing something to deal with the causes of your anxiety? If you have stopped taking Celexa and now want to start taking it again, did you come off the drugs because you felt better? And if so did you feel better because of the drugs or because of a ...
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Anxiety - accept or fight
2007-10-06 20:18:00
Some people are advised to just accept anxiety. This is a behavioural approach adopted by Australian Claire Weekes several decades ago. I believe this is a good approach still and has benefited many people. It is not the only approach and to make it work you need to understand the paradox. The paradox is that you accept the anxiety, even welcome it, even though you want it to go. It doesn't therefore follow that if you look for a way out you are not accepting properly and thus the anxiety will last longer. Actually, the accepting approach can be combined with other approaches, as long as you try to accept the anxiety while it is being felt. It is true that when you avoid a situation the phobia or fear grows. But by looking for an end to anxiety being a major player in your life you are not going to do any harm. Accept ance is just one approach based on overcoming anxiety that has been "learnt". When you look for solutions to problems -although you may have to try seve...
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Anxiety setbacks email follow up
2007-10-01 21:51:00
Here is the second part of an email dialogue I had with a reader concerning setbacks. ----- Hi! Thanks for your reply. I have indeed been troubled by anxiety in the past, for many years and in many forms. Also often revolving around issues to do with travel. Over the years my anxiety changed a lot before petering out. I put that down to two things: changing life situation (growing up, leaving home etc) and me attacking the anxiety every way I could. I once asked my doctor what he thought was best for anxiety and he replied "I am a fan of whatever works". I think that's important, what works for one person doesn't necessarily work for another. I think Claire Weekes' technique of complete acceptance is great in the short term, especially as it is much better and more empowering than doing nothing. However it does seem to me from what you have said that there are legitimate reasons in your life for you to be stressed and unhappy, and that through tackling those I think you might im...
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