You're Not Alone
Your heart is pounding; sweat dripping into your eyes, head about to implode from thoughts of failure. You are about to step onto the stage, and the fear of forgetting your lines has turned into reality. You freeze, imagining them all laughing at you.
Sound familiar? Stage fright is something that EVERYONE deals with. From seasoned Hollywood celebrities to fourth graders reading their first book report, the fear of performing in public grips all ages and walks of life. But how is it that some people manage to make it look so effortless?
Some scholars say that among the shy folk who overcame their timidity are greats like Abe Lincoln, Thomas Edison, and Albert Einstein. Even stars like Kim Basinger and Michael Douglas have talked openly with their battles with this crippling ailment. Michael Douglas remembers his initial fear of stage fright: “I used to sit there in (drama) school with a waste basket offstage, throw up and then go off onstage. I conquered it. It took a long time.” (starpulse.com)
The point is, you’re not alone. And despite what the instant-cure-in-a-bottle populace thinks, there is no overnight cure for fear of performing on stage. But there are some simple steps you can take to ease the butterflies (and stomach bombs).
Take Deep Breaths
This is the key to relaxation. Yogi masters have known this for centuries, and the science of breath has been studied in Eastern philosophies way before ‘American’ entered the global vocabulary. Unfortunately, our society often overlooks this simple life-changing and essential practice. We tend to think that breathing is something we needn’t think about, because it happens automatically.
But the fact is, yogic breathing has helped millions of people stave off high blood pressure, heart problems, and stress. All you have to do is take a long inhale, counting to five, then exhale, counting to ten. When doing this, think about your breath traveling to all your internal organs, soothing them like a cool breeze under those hot spot lights. Imagine that your breath is releasing the tension of all your muscles, allowing for smoother blood flow and oxygen to travel to that frozen stump upon your shoulders.
Try taking ten of these deep breaths before moving on to some stretches.
Make Faces
This may sound silly, but so does sweating like you’re on fire when preparing for your first monologue. Remember – these people in the audience don’t like watching failure because it’s uncomfortable. They want to see you succeed. So get over your apprehension of silly excercises, and scrunch up your face into as tight a ball as you can muster. All your facial muscles should contract. Then release, stick out your tongue, open your eyes wide, and stretch that face out like your trying to scare away your in-laws with insanity. See? It can be fun.
Warm Up Those Vocal Chords
The worst thing about public speaking is everything gets so tensed up, that when you finally manage to let a word pass through those pursed lips, it sounds like an excited squirrel who just dropped his prized chestnut. To avoid those embarrassing squeaks, start with some simple voice warm ups.
Now pant like a dog. A little dog, who just took a BIG long run. Do this for a few breaths to open up your diaphragm and stabilize your breathing. Now take a deep inhale, and as you exhale, keep your lips loose but closed, and let out a ‘Hummmmmm.’
Next, recite some silly tongue twisters. Some favorites from acting classes are: “The lips, the teeth, the tip of the tongue.” That one is more for pronunciation. Now try: “Unique New York,” three times.
Get On That Stage
Now that your body and voice are warmed up, you’re ready to go! Don’t freak out, instead, take some more of those deep breaths. And remember that the audience is looking out for your best side. Besides, under the glare of that spotlight, you probably won’t see ‘em anyway. And if you do, you can always revert back to the good old “pretend they’re all naked’ trick.
Just be yourself (or who ever you are pretending to be), and act out as that superstar you always wanted to be – the one who belts out tunes in the shower and dances around the living room naked. You know you want to.
Article by Jocelyn Brady.
Fear of Flying story
Claustrophobia and turbulence put passengers on edge
I was waiting for a plane out of Minneapolis when I overheard the wise words of a passenger responding to the fears of an anxious flier. “Did you enjoy the first leg of your flight?” the nervous passenger asked her travel companion. An enthusiastic Yes! was the response. “But weren’t you afraid?” the first passenger asked. “No,” the other one said.
“Well, why not?”
“Mom,” the young boy reasoned—he couldn’t have been more than six years old—“planes are made to fly!”
Planes are made to fly. Well, never underestimate the astute observations of a child! And he was right, yet according to Captain Lim, a pilot who hosts a website where he answers questions to help passengers overcome their fear of going from point A to B in an aluminum capsule 30,000 feet above the earth, one in six air travelers in the United States is afraid to fly [1]. These passengers typically experience feelings of nausea, rapid heartbeat, and sweating, before and during the flight.
Statistics abound that say there’s no reason to be afraid to fly. For example, according to the U.S. Department of Transportation’s Bureau of Transportation Statistics, the risk of death in an airline accident between the years of 1999-2003 was 1 out of 2,067,000 [2]. Many a statistician has pointed out that fliers have a greater chance of dying in a car accident on their way to the airport, rather than in the plane itself.
Nonetheless, when the door closes and passengers are confined to that tiny space along with dozens of other people, or when turbulence starts to wobble the plane as if it’s a glob of jello, some fliers worry that they’re about to end up on the wrong side of the statistics—among the fatalities.
According to www.anxieties.com, claustrophobia, turbulence, bad weather and feeling out of control are a few of the reasons that some passengers travel on pins and needles. To a lesser degree, the idea of flying over water, being far away from loved ones, taking off or landing is enough to upset anxious travelers.
So how can apprehensive fliers face their fears, deal with them, and ultimately find the strength to board an airplane? Educating one’s self is always a good way to combat anxieties. Knowledge is power. Talk to a pilot or flight attendant, read up on the techniques aircraft engineers utilize to ensure that jetliners are safe, and get to know the routine sounds associated with flight (e.g., the retracting of the landing gear or the extension of the flaps).
Airplanes are designed such that they can take a tremendous amount of stress. To test the strength and flexibility of its wings, engineers attached cables to the wings of a Boeing 777 and pulled upwards, lifting the wings about 24 ft. in the air before they broke [3]. The test demonstrates that the aircraft can tolerate much more pressure than it would ever face thanks to strong winds in flight.
Article by Christine Hucko.
I was waiting for a plane out of Minneapolis when I overheard the wise words of a passenger responding to the fears of an anxious flier. “Did you enjoy the first leg of your flight?” the nervous passenger asked her travel companion. An enthusiastic Yes! was the response. “But weren’t you afraid?” the first passenger asked. “No,” the other one said.
“Well, why not?”
“Mom,” the young boy reasoned—he couldn’t have been more than six years old—“planes are made to fly!”
Planes are made to fly. Well, never underestimate the astute observations of a child! And he was right, yet according to Captain Lim, a pilot who hosts a website where he answers questions to help passengers overcome their fear of going from point A to B in an aluminum capsule 30,000 feet above the earth, one in six air travelers in the United States is afraid to fly [1]. These passengers typically experience feelings of nausea, rapid heartbeat, and sweating, before and during the flight.
Statistics abound that say there’s no reason to be afraid to fly. For example, according to the U.S. Department of Transportation’s Bureau of Transportation Statistics, the risk of death in an airline accident between the years of 1999-2003 was 1 out of 2,067,000 [2]. Many a statistician has pointed out that fliers have a greater chance of dying in a car accident on their way to the airport, rather than in the plane itself.
Nonetheless, when the door closes and passengers are confined to that tiny space along with dozens of other people, or when turbulence starts to wobble the plane as if it’s a glob of jello, some fliers worry that they’re about to end up on the wrong side of the statistics—among the fatalities.
According to www.anxieties.com, claustrophobia, turbulence, bad weather and feeling out of control are a few of the reasons that some passengers travel on pins and needles. To a lesser degree, the idea of flying over water, being far away from loved ones, taking off or landing is enough to upset anxious travelers.
So how can apprehensive fliers face their fears, deal with them, and ultimately find the strength to board an airplane? Educating one’s self is always a good way to combat anxieties. Knowledge is power. Talk to a pilot or flight attendant, read up on the techniques aircraft engineers utilize to ensure that jetliners are safe, and get to know the routine sounds associated with flight (e.g., the retracting of the landing gear or the extension of the flaps).
Airplanes are designed such that they can take a tremendous amount of stress. To test the strength and flexibility of its wings, engineers attached cables to the wings of a Boeing 777 and pulled upwards, lifting the wings about 24 ft. in the air before they broke [3]. The test demonstrates that the aircraft can tolerate much more pressure than it would ever face thanks to strong winds in flight.
Article by Christine Hucko.
Stress Management
How to Handle Anxiety
Everyone feels stress occasionally. What’s interesting is that everybody perceives or responds to stress differently. The feelings of stress originate from our flight or fight responses.Our bodies secrete hormones, when a perceived shock or threat has occurred. These hormones increase blood pressure, the heart rate and blood sugar to allow us to move faster to survive that threat. Mental clarity is usually impaired and sacrificed at this time. Unfortunately, in today’s world, most people experience stress when encountering unexpected events or changes when mental clarity is required, as opposed to life-threatening circumstances. How the stress is managed, will determine how it will effect that individual long term.
Symptoms
When stress is experienced it can manifest in certain ways. Stress can cause back pain, headaches, TMJ, fatigue, shortness of breath, weight gain or loss and stomach upset. Psychologically, symptoms could include anxiety, depression, insomnia and relationship problems.
If stress is prolonged more serious health problems can arise. The National Institute of Health cites that exposure to stress can lead to behavioral problems resulting in substance abuse, excessive alcohol consumption, over or under eating, and smoking. Studies conducted by the Mayo Clinic confirm that long-term exposure to stress can cause heart disease as well. An increase in heart rate and blood pressure for long periods of time can thicken arterial walls. As stress continues and the heart demands oxygenated blood, these thickened arterial walls may prevent adequate blood flow needed to feed the heart, resulting in a heart attack. Stress, also damages the immune system and autoimmune responses in our body. This can result in increased cold frequency as well as worsening or causing other conditions such as rheumatoid arthritis and irritable bowel syndrome.
Management
Management needs to be tailor made for the individual. However, generally speaking, the following are some suggestions by the American Academy of Family Physicians to reduce stress. Exercising on a regular basis is one of the main stress reducing activities. Exercise makes the individual use pent-up energy and tension, focusing the nervous energy into a constructive activity. Deep breathing, stretching and meditation are other ways that can help. Deep breathing allows more oxygen to enter the blood system, while stretching also relieves aching, tense muscles. Meditation is a form of hypnotic or guided thinking that can ease anxiety.
Other suggestions are to partake in activities that are non-stressful and induce relaxation. These can include social activities, sports and hobbies. Not worrying over things out of our control, preparation for events viewed as stressful ahead of time, looking at things positively as a challenge instead of a threat, resolving conflicts with others and setting realistic goals are other suggestions. Seeking the advice of friends or family or psychological counseling, may also be advisable.
Stress can be mentally and physically debilitating. Learning to cope with stress and dealing with its symptoms are vital. Doing so will improve one’s quality of life and allow the resolution and removal of the problem effectively and efficiently.
Article by Cyrus Dehkan.
Everyone feels stress occasionally. What’s interesting is that everybody perceives or responds to stress differently. The feelings of stress originate from our flight or fight responses.Our bodies secrete hormones, when a perceived shock or threat has occurred. These hormones increase blood pressure, the heart rate and blood sugar to allow us to move faster to survive that threat. Mental clarity is usually impaired and sacrificed at this time. Unfortunately, in today’s world, most people experience stress when encountering unexpected events or changes when mental clarity is required, as opposed to life-threatening circumstances. How the stress is managed, will determine how it will effect that individual long term.
Symptoms
When stress is experienced it can manifest in certain ways. Stress can cause back pain, headaches, TMJ, fatigue, shortness of breath, weight gain or loss and stomach upset. Psychologically, symptoms could include anxiety, depression, insomnia and relationship problems.
If stress is prolonged more serious health problems can arise. The National Institute of Health cites that exposure to stress can lead to behavioral problems resulting in substance abuse, excessive alcohol consumption, over or under eating, and smoking. Studies conducted by the Mayo Clinic confirm that long-term exposure to stress can cause heart disease as well. An increase in heart rate and blood pressure for long periods of time can thicken arterial walls. As stress continues and the heart demands oxygenated blood, these thickened arterial walls may prevent adequate blood flow needed to feed the heart, resulting in a heart attack. Stress, also damages the immune system and autoimmune responses in our body. This can result in increased cold frequency as well as worsening or causing other conditions such as rheumatoid arthritis and irritable bowel syndrome.
Management
Management needs to be tailor made for the individual. However, generally speaking, the following are some suggestions by the American Academy of Family Physicians to reduce stress. Exercising on a regular basis is one of the main stress reducing activities. Exercise makes the individual use pent-up energy and tension, focusing the nervous energy into a constructive activity. Deep breathing, stretching and meditation are other ways that can help. Deep breathing allows more oxygen to enter the blood system, while stretching also relieves aching, tense muscles. Meditation is a form of hypnotic or guided thinking that can ease anxiety.
Other suggestions are to partake in activities that are non-stressful and induce relaxation. These can include social activities, sports and hobbies. Not worrying over things out of our control, preparation for events viewed as stressful ahead of time, looking at things positively as a challenge instead of a threat, resolving conflicts with others and setting realistic goals are other suggestions. Seeking the advice of friends or family or psychological counseling, may also be advisable.
Stress can be mentally and physically debilitating. Learning to cope with stress and dealing with its symptoms are vital. Doing so will improve one’s quality of life and allow the resolution and removal of the problem effectively and efficiently.
Article by Cyrus Dehkan.
Overcoming Phobias
You Don't Have to Live With Irrational Fears or Phobic Behavior
Overcoming phobias can involve exposure, systematic desensitization, and counseling. All are effective phobia treatments. Virtual reality is a fairly new method of overcoming phobias.
Overcoming phobias: Hal, a case study
Hal can’t shop for groceries because he has a phobia or irrational fear that the customers behind him in line will get angry. Even when Hal buys a single item he feels fearful and phobic about their response. He totally avoids grocery shopping and gets all his meals from drive-throughs of various restaurants (he also has an irrational fear or phobia about eating in public). Hal really needs help overcoming phobias.
Angrophobia, or fear of anger, puts a major damper Hal’s life. Fear of flying or aviophobia is another phobia that could hamper living life fully – as could glossophobia (fear of public speaking). Dentophobia or fear of the dentist could cause serious health problems, and so could iotrophobia, or fear of doctors. Common phobias are irrational fears as well as a type of anxiety disorder. Overcoming phobias involve reducing anxiety.
Overcoming phobias or irrational fears: treatments for phobia
Some phobia treatments include exposure, systematic desensitization, virtual reality, fear hierarchies, positive reinforcement, massing, and extinction. Overcoming phobias effectively depends on the personality and the phobia itself.
Overcoming Phobias by Exposure
Exposure to the situation is a widely-used phobia treatment. Exposure can be real: For instance, Hal would go to the grocery store for a visit at first, then to buy a single item, then two items, and so on. This is systematic desensitization and it works in overcoming phobias. Exposure can be also be imagined: a psychologist or counselor helps Hal imagine shopping at the grocery store, standing in line with people behind him, paying for groceries, etc.. This phobia treatment is imagined but still effective in overcoming phobias. Hal could employ these techniques by himself or, perhaps preferably, with the help of a counselor. If there are other issues regarding overcoming phobias or irrational fears, it's important to have a trained professional.
Overcoming Phobias by Virtual Reality
Overcoming phobias by virtual reality involves 3-D computer graphics that simulate the situation that causes the phobia or irrational fear. Hal would enter a “grocery store program” that puts in him in line with people behind him. The beauty of this in overcoming phobias is they could give him more or less groceries, friendly or neutral people, big or small stores, etc – thus exposing him to a variety of situations that cause his irrational fear. The more he’s exposed to grocery stores, the less fear he’ll have in real life.
"The important thing to realize is that virtual reality is a tool in cognitive behavioral therapy," states Keith Saylor (a psychologist who uses this treatment in the suburbs of Washington, DC). "It's not the answer in and of itself." Overcoming phobias requires more than virtual reality alone.
Overcoming Phobias With Information
Gathering information about the irrational fear could help in overcoming phobias, as could examining underlying beliefs or irrational fears of the situation. Perhaps Hal had a really negative grocery store experience when he was a child, or even as an adult. It would make sense for him to avoid the situation – we all shy away from negative experiences. Understanding why and where irrational fears come from is important in overcoming phobias.
Overcoming Phobias With Counseling
Overcoming phobias can involve a combination of exposure, virtual reality, and information. If your phobia is seriously impacting your life and you want to get help, call your doctor and ask for a referral to a counselor. Be honest about wanting to overcome your phobia. Talk to your friends or family – are any of them in counseling and able to give you the name of a good therapist? Look up support groups in your city or town. Read about overcoming phobias. Use the Internet, phone book, bulletin board at your community centre or church when you're looking for information about overcoming phobias.
Overcoming phobias can involve exposure, systematic desensitization, and counseling. All are effective phobia treatments. Virtual reality is a fairly new method of overcoming phobias.
Overcoming phobias: Hal, a case study
Hal can’t shop for groceries because he has a phobia or irrational fear that the customers behind him in line will get angry. Even when Hal buys a single item he feels fearful and phobic about their response. He totally avoids grocery shopping and gets all his meals from drive-throughs of various restaurants (he also has an irrational fear or phobia about eating in public). Hal really needs help overcoming phobias.
Angrophobia, or fear of anger, puts a major damper Hal’s life. Fear of flying or aviophobia is another phobia that could hamper living life fully – as could glossophobia (fear of public speaking). Dentophobia or fear of the dentist could cause serious health problems, and so could iotrophobia, or fear of doctors. Common phobias are irrational fears as well as a type of anxiety disorder. Overcoming phobias involve reducing anxiety.
Overcoming phobias or irrational fears: treatments for phobia
Some phobia treatments include exposure, systematic desensitization, virtual reality, fear hierarchies, positive reinforcement, massing, and extinction. Overcoming phobias effectively depends on the personality and the phobia itself.
Overcoming Phobias by Exposure
Exposure to the situation is a widely-used phobia treatment. Exposure can be real: For instance, Hal would go to the grocery store for a visit at first, then to buy a single item, then two items, and so on. This is systematic desensitization and it works in overcoming phobias. Exposure can be also be imagined: a psychologist or counselor helps Hal imagine shopping at the grocery store, standing in line with people behind him, paying for groceries, etc.. This phobia treatment is imagined but still effective in overcoming phobias. Hal could employ these techniques by himself or, perhaps preferably, with the help of a counselor. If there are other issues regarding overcoming phobias or irrational fears, it's important to have a trained professional.
Overcoming Phobias by Virtual Reality
Overcoming phobias by virtual reality involves 3-D computer graphics that simulate the situation that causes the phobia or irrational fear. Hal would enter a “grocery store program” that puts in him in line with people behind him. The beauty of this in overcoming phobias is they could give him more or less groceries, friendly or neutral people, big or small stores, etc – thus exposing him to a variety of situations that cause his irrational fear. The more he’s exposed to grocery stores, the less fear he’ll have in real life.
"The important thing to realize is that virtual reality is a tool in cognitive behavioral therapy," states Keith Saylor (a psychologist who uses this treatment in the suburbs of Washington, DC). "It's not the answer in and of itself." Overcoming phobias requires more than virtual reality alone.
Overcoming Phobias With Information
Gathering information about the irrational fear could help in overcoming phobias, as could examining underlying beliefs or irrational fears of the situation. Perhaps Hal had a really negative grocery store experience when he was a child, or even as an adult. It would make sense for him to avoid the situation – we all shy away from negative experiences. Understanding why and where irrational fears come from is important in overcoming phobias.
Overcoming Phobias With Counseling
Overcoming phobias can involve a combination of exposure, virtual reality, and information. If your phobia is seriously impacting your life and you want to get help, call your doctor and ask for a referral to a counselor. Be honest about wanting to overcome your phobia. Talk to your friends or family – are any of them in counseling and able to give you the name of a good therapist? Look up support groups in your city or town. Read about overcoming phobias. Use the Internet, phone book, bulletin board at your community centre or church when you're looking for information about overcoming phobias.
Causes of Anxiety Disorders
Insomnia, Life Stress, and Physical Triggers of Anxious Thoughts
Feelings of anxiety often appear as physical problems, such as pain, exhaustion and inability to sleep. If you often feel nervous for no reason, struggle with uncontrollable worrying, and engage in nail-biting, hair pulling or teeth grinding, you may be flirting with an anxiety disorder.
Causes of anxiety disorders range from genetics to chronic insomnia. Once the cause of an anxiety disorder is established, the treatment may be more effective.
Causes of Anxiety Disorders: Life Issues
Childhood events. Anxiety disorders may be precipitated by overly critical parents – or highly perfectionistic ones. If children feel they never measure up, they could react with anxious behavior or even panic attacks.
Insomnia. Recent research shows that chronic insomnia is a marker of both anxiety disorders and depression. While disrupted or lack of sleep can precipitate anxiety disorders, treating chronic insomnia can alleviate feelings of anxiousness.
Stress. Anxiety disorders can be brought on by stressful life situations, such as the death of a loved one, a cross-country move, or divorce. Other life issues that may bring on anxiety disorders include legal issues, health concerns, financial problems, and conflicted relationships.
Trauma. Witnessing an assault or violent attack or a major accident can cause an anxiety disorder. Nightmares, flashbacks, distressing thoughts, and emotional numbness are symptoms of trauma (also known as post-traumatic stress disorder, which is a type of anxiety disorder).
Causes of Anxiety Disorders: Physical Characteristics
Heredity. Anxiety disorders may have some genetic link. For instance, highly sensitive parents may raise more anxious children. Inherited personality types may predispose people to anxiety or extreme sensitivity.
Chemical imbalances. Anxiety disorders can be caused by imbalanced brain chemicals. Recreational drugs can change the balance of brain chemicals, leading to high levels of anxiety or even panic attacks.
Fight or flight response. Some people – called highly sensitive people by some experts – are much more sensitive to external and internal events. Car alarms, loud noises, self-imposed deadlines or expectations can all lead to anxiety disorders or panic attacks.
Medical conditions. Some physical diseases lead to anxiety disorders, such as hypoglycemia (blood sugar level is too low). Anxious people may have strong reactions to caffeine, amphetamines, aspartame and other stimulants.
Factors that not only cause anxiety disorders but maintain them include unexpressed feelings, mistaken beliefs, lack of self-care, anxious self-talk, and a high-stress lifestyle.
Feelings of anxiety often appear as physical problems, such as pain, exhaustion and inability to sleep. If you often feel nervous for no reason, struggle with uncontrollable worrying, and engage in nail-biting, hair pulling or teeth grinding, you may be flirting with an anxiety disorder.
Causes of anxiety disorders range from genetics to chronic insomnia. Once the cause of an anxiety disorder is established, the treatment may be more effective.
Causes of Anxiety Disorders: Life Issues
Childhood events. Anxiety disorders may be precipitated by overly critical parents – or highly perfectionistic ones. If children feel they never measure up, they could react with anxious behavior or even panic attacks.
Insomnia. Recent research shows that chronic insomnia is a marker of both anxiety disorders and depression. While disrupted or lack of sleep can precipitate anxiety disorders, treating chronic insomnia can alleviate feelings of anxiousness.
Stress. Anxiety disorders can be brought on by stressful life situations, such as the death of a loved one, a cross-country move, or divorce. Other life issues that may bring on anxiety disorders include legal issues, health concerns, financial problems, and conflicted relationships.
Trauma. Witnessing an assault or violent attack or a major accident can cause an anxiety disorder. Nightmares, flashbacks, distressing thoughts, and emotional numbness are symptoms of trauma (also known as post-traumatic stress disorder, which is a type of anxiety disorder).
Causes of Anxiety Disorders: Physical Characteristics
Heredity. Anxiety disorders may have some genetic link. For instance, highly sensitive parents may raise more anxious children. Inherited personality types may predispose people to anxiety or extreme sensitivity.
Chemical imbalances. Anxiety disorders can be caused by imbalanced brain chemicals. Recreational drugs can change the balance of brain chemicals, leading to high levels of anxiety or even panic attacks.
Fight or flight response. Some people – called highly sensitive people by some experts – are much more sensitive to external and internal events. Car alarms, loud noises, self-imposed deadlines or expectations can all lead to anxiety disorders or panic attacks.
Medical conditions. Some physical diseases lead to anxiety disorders, such as hypoglycemia (blood sugar level is too low). Anxious people may have strong reactions to caffeine, amphetamines, aspartame and other stimulants.
Factors that not only cause anxiety disorders but maintain them include unexpressed feelings, mistaken beliefs, lack of self-care, anxious self-talk, and a high-stress lifestyle.
Coping with Stress and Anxiety
Easy Techniques to Reduce Feelings of Anxiety, Stress and Fear
In daily life, stress and anxiety surrounds you: simply getting to work or school, dealing with peers and colleagues, balancing the budget, and communicating with friends and family can increase feelings of anxiety and even fear. Some feelings of anxiety are normal and healthy; extreme anxiety can be physically and emotionally overwhelming.
When you learn to cope with stress and anxiety in a healthy, effective way you’ll not only breath easier, you’ll have better relationships and be more productive at work. Coping with stress and anxiety can ease specific stressful situations, such as surgery.
Anxiety Information
The National Institute of Mental Health cites that 40 million people in America suffer from anxiety disorders. Feelings of anxiety are not only common and treatable – they’re inevitable.
Feelings of anxiety range from mild uneasiness to extreme terror. “Fear is the most powerful emotion,” says Michael Fanselow, a University of California (Los Angeles) psychologist. It’s necessary for survival, and it’ll keep you alive and healthy unless it escalates to abnormal proportions. Appropriate fear and anxiety can help you perform well, keep you alert, and even help you deal with pain.
Physical Effects of Anxiety and Stress
You know how anxiety and stress changes your body. Unhealthy levels of anxiety can cause intestinal problems, stomach pains, headaches, rashes, or flare ups of other chronic illnesses such as ulcerative colitis or migraines. Insomnia and fatigue can also result – as well as psychological struggles such as extreme debilitating anxiety, panic attacks, and depression.
In daily life, stress and anxiety surrounds you: simply getting to work or school, dealing with peers and colleagues, balancing the budget, and communicating with friends and family can increase feelings of anxiety and even fear. Some feelings of anxiety are normal and healthy; extreme anxiety can be physically and emotionally overwhelming.
When you learn to cope with stress and anxiety in a healthy, effective way you’ll not only breath easier, you’ll have better relationships and be more productive at work. Coping with stress and anxiety can ease specific stressful situations, such as surgery.
Anxiety Information
The National Institute of Mental Health cites that 40 million people in America suffer from anxiety disorders. Feelings of anxiety are not only common and treatable – they’re inevitable.
Feelings of anxiety range from mild uneasiness to extreme terror. “Fear is the most powerful emotion,” says Michael Fanselow, a University of California (Los Angeles) psychologist. It’s necessary for survival, and it’ll keep you alive and healthy unless it escalates to abnormal proportions. Appropriate fear and anxiety can help you perform well, keep you alert, and even help you deal with pain.
Physical Effects of Anxiety and Stress
You know how anxiety and stress changes your body. Unhealthy levels of anxiety can cause intestinal problems, stomach pains, headaches, rashes, or flare ups of other chronic illnesses such as ulcerative colitis or migraines. Insomnia and fatigue can also result – as well as psychological struggles such as extreme debilitating anxiety, panic attacks, and depression.
Common Phobias Recognizing the Difference Between Healthy Fears and Phobic Behavior
Common phobias are irrational, but popular. If you regularly display phobic behavior, don't despair: you're not alone. One out of eight Americans struggles with common phobias.
Common Phobias: Gary Larson's Luposlipaphobia
According to The Complete Idiot's Guide to Psychology, "a person with a phobia suffers from an ongoing, irrational fear of something that is so strong it creates a compelling desire to avoid it." Some common phobias simply go away over time. Other common phobias become a big part of people's lives - and stay that way.
The Far Side cartoonist Gary Larson jokes that luposlipaphobia is the fear of being pursued by timberwolves around a kitchen table while wearing socks on a newly waxed floor. This isn't a common phobias and may seem a tad far-fetched, but it's real in the sense that involves common objects. Most common phobias usually involve an unreasonable, extreme fear of everyday objects or events – which is why common phobias are irrational.
How do you know if you have a common phobia, and how can you overcome it?
What Are Some Common Phobias?
Common phobias can center around almost anything. Some irrational fears that don’t seem to make much sense include arachibutyrophobia, the fear of getting peanut butter stuck to the roof of your mouth, or geniophobia, the fear of chins. Another irrational fear is being afraid of Friday the 13th – not the movie, the actual day – which is called paraskavedekatriaphobia. Most people who have common phobias are intellectually aware that their fears are irrational, but they just can’t help feeling paralyzed by fear, anxiety, and helplessness.
Other common phobias seem understandable. For instance, I’m scared of developing ALS (Lou Gehrig’s Disease) or cancer, which could indicate I’m panthophobic. When I lived in Africa, my roommate Tracy was myrmecophobic (she feared and hated ants more than anything, and millions of them fed her angst) – but this seemed understandable since a friend of ours once woke up covered with creepy-crawly ants. Common phobias often stem from everyday situations.
Where do common phobias come from?
Most common phobias develop in adulthood, but can stem out of a childhood fear. The most most common phobia in North America is arachnophobia, or the fear of spiders. Speaking in public or glossophobia is another common phobia, as is agoraphobia (the fear of open spaces). Birds is another fairly common phobia: I knew someone who couldn’t look at, hear, or even say the word “bird” without hyperventilating and crying (she was ornithophobic). Common phobias range from animals to food.
Common phobias versus healthy fears
Healthy fears and common phobias are two different things. You can be worried about, say, being single for the rest of your life - this can be a healthy fear. Or, you can display phobic behavior and be anuptaphobic (irrationally afraid of staying single). Healthy fear keeps you alive and well, alert and energized. Unhealthy fear can cause paralysis and suffering – and can develop into common phobias.
Do you have a common phobia?
You may have a commom phobia if:
1. Your professional or social life is negatively affected by your irrational fears
2. Your feelings won’t go away and seem irrational even to you. Common phobias seem unhealthy to everyone, even you.
3. You arrange your life to avoid the situation or object. Common phobias are disruptive.
My fear of getting sick and dying a horrible death is just that: a fear (perhaps a healthy one if it causes me to pursue a healthy lifestyle). It’s not a phobia because my life isn’t negatively affected, my feelings stem from personal experiences with chronic illnesses and death and are thus rational, and I haven’t rearranged my life to avoid illness. My old roommate Tracy’s hatred of ants is just that – an intense dislike – but not a phobia. My other friend Angela is definitely ornithophobic, as she can’t look at a picture of a bird without becoming hysterical.
Overcoming common phobias
Overcoming common phobias is possible. Systematic desensitization to beat common phobias is effective for many people. However, if your irrational fear or phobia isn't negatively affecting your life, then maybe you'll choose to simply live with it. Many, many people lead productive lives even with common phobias.
Common Phobias: Gary Larson's Luposlipaphobia
According to The Complete Idiot's Guide to Psychology, "a person with a phobia suffers from an ongoing, irrational fear of something that is so strong it creates a compelling desire to avoid it." Some common phobias simply go away over time. Other common phobias become a big part of people's lives - and stay that way.
The Far Side cartoonist Gary Larson jokes that luposlipaphobia is the fear of being pursued by timberwolves around a kitchen table while wearing socks on a newly waxed floor. This isn't a common phobias and may seem a tad far-fetched, but it's real in the sense that involves common objects. Most common phobias usually involve an unreasonable, extreme fear of everyday objects or events – which is why common phobias are irrational.
How do you know if you have a common phobia, and how can you overcome it?
What Are Some Common Phobias?
Common phobias can center around almost anything. Some irrational fears that don’t seem to make much sense include arachibutyrophobia, the fear of getting peanut butter stuck to the roof of your mouth, or geniophobia, the fear of chins. Another irrational fear is being afraid of Friday the 13th – not the movie, the actual day – which is called paraskavedekatriaphobia. Most people who have common phobias are intellectually aware that their fears are irrational, but they just can’t help feeling paralyzed by fear, anxiety, and helplessness.
Other common phobias seem understandable. For instance, I’m scared of developing ALS (Lou Gehrig’s Disease) or cancer, which could indicate I’m panthophobic. When I lived in Africa, my roommate Tracy was myrmecophobic (she feared and hated ants more than anything, and millions of them fed her angst) – but this seemed understandable since a friend of ours once woke up covered with creepy-crawly ants. Common phobias often stem from everyday situations.
Where do common phobias come from?
Most common phobias develop in adulthood, but can stem out of a childhood fear. The most most common phobia in North America is arachnophobia, or the fear of spiders. Speaking in public or glossophobia is another common phobia, as is agoraphobia (the fear of open spaces). Birds is another fairly common phobia: I knew someone who couldn’t look at, hear, or even say the word “bird” without hyperventilating and crying (she was ornithophobic). Common phobias range from animals to food.
Common phobias versus healthy fears
Healthy fears and common phobias are two different things. You can be worried about, say, being single for the rest of your life - this can be a healthy fear. Or, you can display phobic behavior and be anuptaphobic (irrationally afraid of staying single). Healthy fear keeps you alive and well, alert and energized. Unhealthy fear can cause paralysis and suffering – and can develop into common phobias.
Do you have a common phobia?
You may have a commom phobia if:
1. Your professional or social life is negatively affected by your irrational fears
2. Your feelings won’t go away and seem irrational even to you. Common phobias seem unhealthy to everyone, even you.
3. You arrange your life to avoid the situation or object. Common phobias are disruptive.
My fear of getting sick and dying a horrible death is just that: a fear (perhaps a healthy one if it causes me to pursue a healthy lifestyle). It’s not a phobia because my life isn’t negatively affected, my feelings stem from personal experiences with chronic illnesses and death and are thus rational, and I haven’t rearranged my life to avoid illness. My old roommate Tracy’s hatred of ants is just that – an intense dislike – but not a phobia. My other friend Angela is definitely ornithophobic, as she can’t look at a picture of a bird without becoming hysterical.
Overcoming common phobias
Overcoming common phobias is possible. Systematic desensitization to beat common phobias is effective for many people. However, if your irrational fear or phobia isn't negatively affecting your life, then maybe you'll choose to simply live with it. Many, many people lead productive lives even with common phobias.
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