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Defuse Your Anxiety and Panic Attacks! 30 Holistic Tools to Help You Reclaim Your Life

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Defuse Your Anxiety and Panic Attacks! 30 Holistic Tools to Help You Reclaim Your Life Defuse Your Anxiety and Panic Attacks! 30 Holistic Tools to Help You Reclaim Your Life By Phila Hoopes, All Relations Reiki http://www.allrelationsreiki.com Defuse Your Anxiety and Panic Attacks! Table of Contents DEFUSE YOUR ANXIETY AND PANIC ATTACKS! 30 HOLISTIC TOOLS TO HELP YOU RECLAIM YOUR LIFE ..1 TABLE OF CONTENTS ...................................................................................................................................... 2 READERS SAY… ............................................................................................................................................. 3 INTRODUCTION ............................................................................................................................................. 4 WHEN YOU FEEL LIKE YOU’RE DYING (BUT YOU’RE REALLY NOT) ......................................................................... 5 WHAT IS AN ANXIETY ATTACK VS. A PANIC ATTACK? ......................................................................................... 6 WHAT ARE THE 30 TOOLS? ............................................................................................................................. 7 Physical Tools ........................................................................................................................................ 7 Psychological Tools ............................................................................................................................... 9 Emotional Tools ................................................................................................................................... 10 Spiritual Tools ...................................................................................................................................... 12 Environmental Tools............................................................................................................................ 13 Holistic/Alternative Healing Tools....................................................................................................... 15 ABOUT PHILA HOOPES ................................................................................................................................. 16 2 ©Phila Hoopes, All Relations Reiki, 2018 30 Holistic Tools to Help You Reclaim Your Life Readers Say… We are certainly in the midst of changing attitudes to healthcare. A growing number of people are reclaiming their personal power and health, through the use of natural, psychospiritual and wholistic therapies - as healthier alternatives to drug-based treatment. Phila Hoopes has done a wonderful job of compiling a broad range of empowering, practical, soulful and natural approaches that should greatly help people to cope with the stresses and symptoms arising from anxiety and panic. She has put a great deal of care, work and thought into this creative self-help manual and I heartily recommend it to anyone seeking to work through panic, or anxiety in ways that nurture and honour the body and psyche’s shared journey toward health and wholeness. ~~ Dr Maureen B. Roberts BSc., BA(Hons), PhD, INPP Member Soul-centred Psychiatric Therapist www.psychiatrywithsoul.com After a devastating and traumatic life event, I began suffering from severe anxiety and panic attacks. Having been diagnosed with depression many years ago, I was already on medications, so I asked my doctor to tweak them. Not much changed. After consulting with Phila, I began to use some of the wonderful techniques she has offered in her helpful booklet. Deep breathing, mindfully recognizing that I am experiencing an anxiety attack, repeating my favorite prayer and communing more with nature (Yes, I have actually hugged a tree!) have helped me to decrease the number and severity of my attacks. I choose to remain on my medications and supplement them with theses effective tips. I am in a much happier place. ~~ Gay Pinder, Baltimore ©Phila Hoopes, All Relations Reiki, 2018 3 Defuse Your Anxiety and Panic Attacks! Introduction Congratulations....and Bravo! for taking this courageous step toward managing your anxiety or panic attacks. Why is All Relations Reiki offering this report, listing oh-so-many tools that are not Reiki? As I have struggled with my own experiences with anxiety and panic, I learned that while Reiki helped greatly, it was not the only answer…and having a wide selection of tools and resources at times made all the difference. And as our times have gotten crazier and more anxiety or panic-inducing, it's important for all of us to have as many resources as we possibly can to support our mental/physical/spiritual health and well-being, and to connect with others for shared strength and healing wisdom. That’s the reason for this report…and for my growing community site (http://www.survivorshaven.com) and Facebook group (https://www.facebook.com/groups/SurvivorsHaven/). I am grateful and honored to receive your trust, and I commit to providing the best information and support I am capable of giving. If I may serve your healing with Reiki sessions, please contact me at [email protected]! IMPORTANT - These tools are provided to supplement, not replace, an integrated support system. If you have been diagnosed with anxiety or panic disorder, using these tools and resources can help you to reduce the immediate intensity of an attack, break through blocks, and lead to a better understanding of the causes of your anxiety or panic. It is important to have the long-term help of a qualified therapist, counselor, and/or support group as you work with these tools, to help you process and adjust to the shifts you experience. To learn how Reiki can support the process of releasing blocks, breaking through plateaus, and revealing hidden wounds so they can be healed, contact Phila at [email protected]. With that said, Welcome! 4 ©Phila Hoopes, All Relations Reiki, 2018 30 Holistic Tools to Help You Reclaim Your Life When You Feel Like You’re Dying (but you’re really not) It may happen suddenly, in response to a trigger, or for no apparent reason at all: your heart is racing, your chest cramping in pain. Your breath is coming in short bursts. Your body is shaking, your jaw clenching. You may have an overwhelming feeling of approaching doom, or a sinking feeling that you are dying, this is the end. Does this sound familiar? To those of us who have experienced these symptoms, we may know them as a few of the most common signs of an anxiety or panic attack in progress.1 But terrifying as they are, the good news is that, with practice, these symptoms can be managed, in the moment, without drugs. How do I know? I’ll be honest: I have experienced these symptoms myself for years as part of an intense journey through complex PTSD. With the help of the tools and resources listed below, and Reiki treatments by others and by myself, and supportive therapists, my challenges have become more manageable day by day. I have come to realize – this is a process; I can overcome this. And so can you. VERY IMPORTANT: 1) Do not self-diagnose what may be a heart attack! If you experience these symptoms and have not been diagnosed with anxiety or panic disorder, or if you are in doubt whether you are experiencing anxiety or a heart attack, go immediately to your closest ER. 2) If you are taking medication, do not stop without qualified medical support. 3) These tools are provided to supplement, not replace, an integrated support system. If you have been diagnosed with anxiety or panic disorder, these tools and resources can help to break through blocks and lead to a better understanding of the causes of your anxiety or panic. It is vital to have the long-term help of a qualified doctor, therapist, counselor, and/or support group to help you process and adjust to the shifts you experience. Do not fire your support system and try to go it alone! 1 http://www.anxietycentre.com/anxiety-symptoms.shtml ©Phila Hoopes, All Relations Reiki, 2018 5 Defuse Your Anxiety and Panic Attacks! What is an Anxiety Attack vs. a Panic Attack? Anxiety and panic disorders may show up through more than 100 possible symptoms, according to The Anxiety Centre..2 Doctors use 13 of these symptoms to diagnose an incident: • sweating • trembling • shortness of breath • a choking sensation • chest pain • nausea • dizziness • fear of losing your mind • fear of dying • flushing • the feeling that danger is nearby • a racing heart (heart palpitations) • an intense need to escape.3 While anxiety and panic attacks are similar, an anxiety attack tends to arise out of an underlying state of ongoing fear, stress, or trauma, and usually has a recognizable trigger. You may have the symptoms of panic – fear, heart pounding, shortness of breath – but the symptoms tend to go away as soon as the trigger is removed. Panic attacks, by contrast, are unprovoked and unpredictable, and their symptoms are more intense..4 Because they can be so terrifying and apparently random, many people start looking for triggers and altering their lives to avoid those triggers, allowing their terror to rule their lives. But science is providing hope: researchers are discovering that despite their similarity, anxiety and panic are rooted in different parts of the brain. While anxiety disorder involves overactivity in the prefrontal cortex, indicating excessive thought and worry, panic disorder involves underactivity in the prefrontal cortex, allowing the amygdala (the part of the brain that expresses fear) to respond without restraint.
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