ANXIETY HELP: PRACTICAL, POWERFUL SOLUTIONS FOR PANIC ANDFEAR OF PUBLIC SPEAKINGBELLY BREATHINGOVERCOME PANIC ATTACKSTHE ANXIETY

TRICKSTAGE FRIGHT

Anxiety Help for Fears and Phobias by Dave Carbonell, PhD. Looking for anxiety help? Here is help that’s practical and powerful. It's the highlights of what I learned from my patients in 30 years working as a psychologist to help people overcome fears and phobias. ANXIETY AND DEPRESSION: TELLING THEM APARTOVERCOME PANIC ATTACKSBELLY BREATHINGFEAR OF PUBLIC SPEAKING The key symptoms of depression include: * Feeling sad, and/or hopeless. * Lack of interest and enjoyment in activities that used to be fun and interesting. * Physical aches and pains without physical cause; lack of energy. * Difficulty concentrating, remembering, and/or making decisions. * Changes in appetite and weight. BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. ANXIETY HUMOR: SOMETIMES IT HELPS TO LAUGH! Anxiety Humor: It can help to laugh! by Dave Carbonell, PhD. This part of the site is strictly for laughs. Anxiety humor usually helps! In my work, I find that helping people find the funny parts about anxiety, and regaining their ability to laugh, can be a big help in recovery. WHAT CAUSES PANIC ATTACKS? The third reason why people develop panic attacks is that they often experienced a period of high stress and stressful changes in the year or so prior to the onset of the panic attacks. These might have been bad events, such as feeling trapped in a bad job or relationship, or experiencing the loss of family and/or friends. AGORAPHOBIA TREATMENT: BEAT THE FEAR HABITSEE MORE ON ANXIETYCOACH.COM CLAIRE WEEKES: FLOAT THROUGH ANXIETY The aversion Claire Weekes referred to is the result of the Panic Trick . It's the idea that a person is just barely holding himself together, and that if he relaxes his grip even a little, he will fall apart. In fact, it's his struggling to keep a grip that maintains the anxiety! What I like best about the notion of floating is that it

avoids

FEAR OF FLYING CLASS IN CHICAGO The cost of the workshop is $545, plus the airfare, which usually runs $200 - $350. Each participant also needs to have one individual meeting with me. I use that session to learn about your history and experience with flying, and to make sure the group is appropriate for your needs. This session takes approximately 50 minutes, and costs

$200.

NOCTURNAL PANIC ATTACKS: HOW TO RESTORE RESTFUL SLEEP Let go of sleep, and trying to return to sleep, for a little while. Work with the nocturnal panic attack, instead of against it. The best responses to nocturnal panic attacks are those that rely on acceptance and observation, rather than resisting and ignoring. WHAT CAUSES FEAR OF FLYING? Traumatic events unrelated to flying can cause fear of flying, particularly when they occur shortly before a flight. This might be an auto accident or a physical assault, or even a sudden, unexpected layoff. A person may seem to respond to the trauma satisfactorily, but then become very afraid on the flight, and thereafter develop a

phobia.

ANXIETY HELP: PRACTICAL, POWERFUL SOLUTIONS FOR PANIC ANDFEAR OF PUBLIC SPEAKINGBELLY BREATHINGOVERCOME PANIC ATTACKSTHE ANXIETY

TRICKSTAGE FRIGHT

Anxiety Help for Fears and Phobias by Dave Carbonell, PhD. Looking for anxiety help? Here is help that’s practical and powerful. It's the highlights of what I learned from my patients in 30 years working as a psychologist to help people overcome fears and phobias. ANXIETY AND DEPRESSION: TELLING THEM APARTOVERCOME PANIC ATTACKSBELLY BREATHINGFEAR OF PUBLIC SPEAKING The key symptoms of depression include: * Feeling sad, and/or hopeless. * Lack of interest and enjoyment in activities that used to be fun and interesting. * Physical aches and pains without physical cause; lack of energy. * Difficulty concentrating, remembering, and/or making decisions. * Changes in appetite and weight. BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. ANXIETY HUMOR: SOMETIMES IT HELPS TO LAUGH! Anxiety Humor: It can help to laugh! by Dave Carbonell, PhD. This part of the site is strictly for laughs. Anxiety humor usually helps! In my work, I find that helping people find the funny parts about anxiety, and regaining their ability to laugh, can be a big help in recovery. WHAT CAUSES PANIC ATTACKS? The third reason why people develop panic attacks is that they often experienced a period of high stress and stressful changes in the year or so prior to the onset of the panic attacks. These might have been bad events, such as feeling trapped in a bad job or relationship, or experiencing the loss of family and/or friends. CLAIRE WEEKES: FLOAT THROUGH ANXIETY The aversion Claire Weekes referred to is the result of the Panic Trick . It's the idea that a person is just barely holding himself together, and that if he relaxes his grip even a little, he will fall apart. In fact, it's his struggling to keep a grip that maintains the anxiety! What I like best about the notion of floating is that it

avoids

AGORAPHOBIA TREATMENT: BEAT THE FEAR HABITSEE MORE ON ANXIETYCOACH.COM FEAR OF FLYING CLASS IN CHICAGO The cost of the workshop is $545, plus the airfare, which usually runs $200 - $350. Each participant also needs to have one individual meeting with me. I use that session to learn about your history and experience with flying, and to make sure the group is appropriate for your needs. This session takes approximately 50 minutes, and costs

$200.

NOCTURNAL PANIC ATTACKS: HOW TO RESTORE RESTFUL SLEEP Let go of sleep, and trying to return to sleep, for a little while. Work with the nocturnal panic attack, instead of against it. The best responses to nocturnal panic attacks are those that rely on acceptance and observation, rather than resisting and ignoring. WHAT CAUSES FEAR OF FLYING? Traumatic events unrelated to flying can cause fear of flying, particularly when they occur shortly before a flight. This might be an auto accident or a physical assault, or even a sudden, unexpected layoff. A person may seem to respond to the trauma satisfactorily, but then become very afraid on the flight, and thereafter develop a

phobia.

BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. OVERCOMING ANXIETY: FIRST STEPS Step Two:Consult with your primary physician. A consultation with your physician is a good start if you suspect you have an anxiety disorder. Sometimes, physical symptoms that are often part of an anxiety disorder can be caused by other conditions. For instance, symptoms associated with a thyroid problem, mitral valve prolapse, or diabetes,

can

GENERALIZED ANXIETY DISORDER: HOW TO BEAT THE WORRY TRICK Generalized Anxiety Disorder by Dave Carbonell, PhD. If you have Generalized Anxiety Disorder (GAD), you're up against the same Anxiety Trick - you experience Discomfort, but respond as if it were Danger - but here, the source of the Discomfort is your own thoughts.. A person with GAD does a great deal of worrying. ANXIETY SCAMS ON THE INTERNET? LET THE BUYER BEWARE! by Dave Carbonell, PhD. Anxiety scams abound on the Internet, with promises of quick cures for panic attacks, phobias, and other anxiety problems. When you feel desperate, when your daily life has been so disrupted by chronic anxiety that you're ready to try anything, it's very tempting to log on and buy the next product you see. DOCTOR CARBONELL OFFERS FREE SELF HELP FOR ANXIETY Doctor Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. He offers exposure based treatment of fears and phobias in Chicago; is the author of four anxiety self help books; and teaches workshops for therapists who want to learn more about the treatment of anxiety

disorders.

OVERCOME ANXIETY DISORDERS BY BEATING THE ANXIETY TRICK A person with Panic Disorder and Agoraphobia fears that a panic attack will disable him in some way - kill him, make him crazy, make him faint, and so on. So he tries, often desperately, to protect himself from a panic attack, in various ways: by avoiding ordinary activities and locations where he thinks he might panic; by carrying objects OVERCOMING PANIC ATTACKS: A FIVE STEP RESPONSE The Five Steps of AWARE. The five steps to overcoming panic attacks are: A cknowledge & Accept. W ait & Watch (and maybe, Work) A ctions (to make myself more comfortable) R epeat. E nd. Let's take a look at what each step entails. 1. DEEP BREATHING INSTRUCTIONS FOR CALMING PANIC Here are some systems you might use. *Do the deep breathing every hour, at the top of the hour, during your waking day. *Use ordinary, frequent sounds or occurrences in your daily life as signals to do the breathing. For example, you can do the breathing each time: the dog barks. a car horn honks. PANIC DIARY INSTRUCTIONS Panic Diary Instructions You can recover from panic attacks by learning how to cope with them , because the attacks will generally fade away once you lose your fear of them. OVERCOMING SNAKE PHOBIA One well established method of treating snake phobias has been developed by Dr. Lars-Göran Öst, a Swedish psychologist who specializes in this area. His intensive method generally involves a single, three hour session of exposure to a live snake. I use Dr.

Öst's method if

ANXIETY HELP: PRACTICAL, POWERFUL SOLUTIONS FOR PANIC ANDFEAR OF PUBLIC SPEAKINGBELLY BREATHINGOVERCOME PANIC ATTACKSTHE ANXIETY

TRICKSTAGE FRIGHT

Anxiety Help for Fears and Phobias by Dave Carbonell, PhD. Looking for anxiety help? Here is help that’s practical and powerful. It's the highlights of what I learned from my patients in 30 years working as a psychologist to help people overcome fears and phobias. ANXIETY AND DEPRESSION: TELLING THEM APARTOVERCOME PANIC ATTACKSBELLY BREATHINGFEAR OF PUBLIC SPEAKING The key symptoms of depression include: * Feeling sad, and/or hopeless. * Lack of interest and enjoyment in activities that used to be fun and interesting. * Physical aches and pains without physical cause; lack of energy. * Difficulty concentrating, remembering, and/or making decisions. * Changes in appetite and weight. BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. ANXIETY HUMOR: SOMETIMES IT HELPS TO LAUGH! Anxiety Humor: It can help to laugh! by Dave Carbonell, PhD. This part of the site is strictly for laughs. Anxiety humor usually helps! In my work, I find that helping people find the funny parts about anxiety, and regaining their ability to laugh, can be a big help in recovery. WHAT CAUSES PANIC ATTACKS? The third reason why people develop panic attacks is that they often experienced a period of high stress and stressful changes in the year or so prior to the onset of the panic attacks. These might have been bad events, such as feeling trapped in a bad job or relationship, or experiencing the loss of family and/or friends. AGORAPHOBIA TREATMENT: BEAT THE FEAR HABITSEE MORE ON ANXIETYCOACH.COM CLAIRE WEEKES: FLOAT THROUGH ANXIETY The aversion Claire Weekes referred to is the result of the Panic Trick . It's the idea that a person is just barely holding himself together, and that if he relaxes his grip even a little, he will fall apart. In fact, it's his struggling to keep a grip that maintains the anxiety! What I like best about the notion of floating is that it

avoids

FEAR OF FLYING CLASS IN CHICAGO The cost of the workshop is $545, plus the airfare, which usually runs $200 - $350. Each participant also needs to have one individual meeting with me. I use that session to learn about your history and experience with flying, and to make sure the group is appropriate for your needs. This session takes approximately 50 minutes, and costs

$200.

NOCTURNAL PANIC ATTACKS: HOW TO RESTORE RESTFUL SLEEP Let go of sleep, and trying to return to sleep, for a little while. Work with the nocturnal panic attack, instead of against it. The best responses to nocturnal panic attacks are those that rely on acceptance and observation, rather than resisting and ignoring. WHAT CAUSES FEAR OF FLYING? Traumatic events unrelated to flying can cause fear of flying, particularly when they occur shortly before a flight. This might be an auto accident or a physical assault, or even a sudden, unexpected layoff. A person may seem to respond to the trauma satisfactorily, but then become very afraid on the flight, and thereafter develop a

phobia.

ANXIETY HELP: PRACTICAL, POWERFUL SOLUTIONS FOR PANIC ANDFEAR OF PUBLIC SPEAKINGBELLY BREATHINGOVERCOME PANIC ATTACKSTHE ANXIETY

TRICKSTAGE FRIGHT

Anxiety Help for Fears and Phobias by Dave Carbonell, PhD. Looking for anxiety help? Here is help that’s practical and powerful. It's the highlights of what I learned from my patients in 30 years working as a psychologist to help people overcome fears and phobias. ANXIETY AND DEPRESSION: TELLING THEM APARTOVERCOME PANIC ATTACKSBELLY BREATHINGFEAR OF PUBLIC SPEAKING The key symptoms of depression include: * Feeling sad, and/or hopeless. * Lack of interest and enjoyment in activities that used to be fun and interesting. * Physical aches and pains without physical cause; lack of energy. * Difficulty concentrating, remembering, and/or making decisions. * Changes in appetite and weight. BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. ANXIETY HUMOR: SOMETIMES IT HELPS TO LAUGH! Anxiety Humor: It can help to laugh! by Dave Carbonell, PhD. This part of the site is strictly for laughs. Anxiety humor usually helps! In my work, I find that helping people find the funny parts about anxiety, and regaining their ability to laugh, can be a big help in recovery. WHAT CAUSES PANIC ATTACKS? The third reason why people develop panic attacks is that they often experienced a period of high stress and stressful changes in the year or so prior to the onset of the panic attacks. These might have been bad events, such as feeling trapped in a bad job or relationship, or experiencing the loss of family and/or friends. AGORAPHOBIA TREATMENT: BEAT THE FEAR HABITSEE MORE ON ANXIETYCOACH.COM CLAIRE WEEKES: FLOAT THROUGH ANXIETY The aversion Claire Weekes referred to is the result of the Panic Trick . It's the idea that a person is just barely holding himself together, and that if he relaxes his grip even a little, he will fall apart. In fact, it's his struggling to keep a grip that maintains the anxiety! What I like best about the notion of floating is that it

avoids

FEAR OF FLYING CLASS IN CHICAGO The cost of the workshop is $545, plus the airfare, which usually runs $200 - $350. Each participant also needs to have one individual meeting with me. I use that session to learn about your history and experience with flying, and to make sure the group is appropriate for your needs. This session takes approximately 50 minutes, and costs

$200.

NOCTURNAL PANIC ATTACKS: HOW TO RESTORE RESTFUL SLEEP Let go of sleep, and trying to return to sleep, for a little while. Work with the nocturnal panic attack, instead of against it. The best responses to nocturnal panic attacks are those that rely on acceptance and observation, rather than resisting and ignoring. WHAT CAUSES FEAR OF FLYING? Traumatic events unrelated to flying can cause fear of flying, particularly when they occur shortly before a flight. This might be an auto accident or a physical assault, or even a sudden, unexpected layoff. A person may seem to respond to the trauma satisfactorily, but then become very afraid on the flight, and thereafter develop a

phobia.

BEAT THE ANXIETY TRICK: HOW TO OVERCOME CHRONIC ANXIETY The point is to actually go there and feel the anxiety, being sure to stay there and letting the anxiety leave first. This is what Claire Weekes called floating. The way to disarm the Anxiety Trick is to increasingly spend time with anxiety, to expose yourself to the thoughts and sensations, and allow them to subside over time. OVERCOMING ANXIETY: FIRST STEPS Step Two:Consult with your primary physician. A consultation with your physician is a good start if you suspect you have an anxiety disorder. Sometimes, physical symptoms that are often part of an anxiety disorder can be caused by other conditions. For instance, symptoms associated with a thyroid problem, mitral valve prolapse, or diabetes,

can

GENERALIZED ANXIETY DISORDER: HOW TO BEAT THE WORRY TRICK Generalized Anxiety Disorder by Dave Carbonell, PhD. If you have Generalized Anxiety Disorder (GAD), you're up against the same Anxiety Trick - you experience Discomfort, but respond as if it were Danger - but here, the source of the Discomfort is your own thoughts.. A person with GAD does a great deal of worrying. ANXIETY SCAMS ON THE INTERNET? LET THE BUYER BEWARE! by Dave Carbonell, PhD. Anxiety scams abound on the Internet, with promises of quick cures for panic attacks, phobias, and other anxiety problems. When you feel desperate, when your daily life has been so disrupted by chronic anxiety that you're ready to try anything, it's very tempting to log on and buy the next product you see. DOCTOR CARBONELL OFFERS FREE SELF HELP FOR ANXIETY Doctor Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. He offers exposure based treatment of fears and phobias in Chicago; is the author of four anxiety self help books; and teaches workshops for therapists who want to learn more about the treatment of anxiety

disorders.

OVERCOME ANXIETY DISORDERS BY BEATING THE ANXIETY TRICK A person with Panic Disorder and Agoraphobia fears that a panic attack will disable him in some way - kill him, make him crazy, make him faint, and so on. So he tries, often desperately, to protect himself from a panic attack, in various ways: by avoiding ordinary activities and locations where he thinks he might panic; by carrying objects OVERCOMING PANIC ATTACKS: A FIVE STEP RESPONSE The Five Steps of AWARE. The five steps to overcoming panic attacks are: A cknowledge & Accept. W ait & Watch (and maybe, Work) A ctions (to make myself more comfortable) R epeat. E nd. Let's take a look at what each step entails. 1. DEEP BREATHING INSTRUCTIONS FOR CALMING PANIC Here are some systems you might use. *Do the deep breathing every hour, at the top of the hour, during your waking day. *Use ordinary, frequent sounds or occurrences in your daily life as signals to do the breathing. For example, you can do the breathing each time: the dog barks. a car horn honks. PANIC DIARY INSTRUCTIONS Panic Diary Instructions You can recover from panic attacks by learning how to cope with them , because the attacks will generally fade away once you lose your fear of them. OVERCOMING SNAKE PHOBIA One well established method of treating snake phobias has been developed by Dr. Lars-Göran Öst, a Swedish psychologist who specializes in this area. His intensive method generally involves a single, three hour session of exposure to a live snake. I use Dr.

Öst's method if

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BY DAVE CARBONELL, PHD Looking for anxiety help? Here is help that’s practical and powerful. It's the highlights of what I learned from my patients in 30 years working as a psychologist to help people overcome fears and phobias. And it's free. Come get some! THREE THINGS TO KNOW First, three things you need to know about anxiety disorders: *  Anxiety Disorders are very common *  Anxiety Disorders are difficult, but very solvable problems *  Anxiety Disorders are counter-intuitive problems, and this is what makes them difficult ANXIETY DISORDERS ARE SURPRISINGLY COMMON. About 40 million Americans struggle with an anxiety disorder. Many of them are under the mistaken belief that they’re the only one, or one of a very few. Not true! Why do anxiety disorders seem to be so uncommon? Two reasons. 1. Many people who experience them feel embarrassed and ashamed, and keep their fears and phobias a secret. 2. There are few observable signs of an anxiety disorder.  A person experiencing high anxiety often believes everyone can see there’s “something wrong” with them, but it’s usually pretty hard to tell, because anxiety disorders are principally an internal reaction. Does it matter that they’re common problems? Yes, because people with anxiety disorders often believe it’s their fault somehow, or that they’re an unusual oddball. Noticing how common these problems are can remind you that these are problems that occur to lots of people through no fault of their own. The shame and blame people often experience is just another symptom of an anxiety disorder, and not a valid judgement of your personal strengths and weaknesses. ANXIETY DISORDERS ARE SOLVABLE PROBLEMS, and generally respond well to treatment. Today we have good treatments, based on exposure, acceptance, and cognitive behavioral methods, which offer recovery to many. Unfortunately, only about a third of those who need anxiety help actually get such treatment. Treatment, or well-informed self-help work, is usually necessary because anxiety disorders don’t typically “go away” on their own, nor do people’s instinctive efforts to oppose them help people recover. In fact, it’s quite common for people to notice “the harder I try, the worse it gets”. This is because ANXIETY DISORDERS ARE COUNTER-INTUITIVE PROBLEMS which don’t respond well to intuitive solutions. If you want to solve a counter-intuitive problem, you need a counter-intuitive solution. You need to fight fire with fire. What is a counter-intuitive problem? Let’s say you adopt a new puppy, and no sooner do you bring her home than she gets off the leash and runs down the street. How will you get her back? If you chase that puppy, who’s got four legs to your two, the results will be poor. Run away from that puppy. Now you’re playing “chase the owner” and all ends well. Counter-intuitive. You wade into the ocean, and a large wave comes toward you? If you turn and run for shore, the wave will probably knock you down. You’ll swallow saltwater and sand. Instead, dive into the base of the wave and let it pass right over you. Counter-intuitive. You drive on an icy road, and skid toward a phone pole? If you steer away from that pole, you’ll probably be talking to your insurance agent soon. Steer into the skid and aim for the pole, you’ll straighten out and be okay. Counter-intuitive. The difficulty with counter-intuitive problems is that when you’re trying so hard to solve a problem, and failing, your natural instinct to “try harder” will make things worse. This can frustrate you and fool you into thinking there’s something wrong with you. Nope! There’s something wrong with the method you’re trying. It’s like putting out fires with gasoline!

ANXIETY HELP

This site can give you much of the anxiety help you need. Most of this website consists of free articles and videos that will: * Help you understand how anxiety disorders “work” * Give you important first steps you can use to rein in an anxiety

disorder

* Show you how to help yourself recover If you like what you find here, and feel the need for more, you can also find my anxiety self-help books available here for purchase, and a contact form if you are interested in getting professional treatment

from me.

There's a lot of material here! I hope you find it helpful. ------------------------- FOR MORE INFO ABOUT DR. CARBONELL, CLICK HERE

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