Causes and Treatment of Erectile Dysfunction

Erectile Dysfunction

It refers to the inability of a male to sustain erection consistently and repeatedly. It is a common problem and is reported that it affects around 18-30 million men. It exerts considerable effects on the quality of life. Most of the time people are reluctant to talk about it to others even to doctors. This is why it is important to address this problem openly.

What are the mechanics of erectile dysfunction?

The penis contains two cylinder-shaped chambers called corpora cavernosa which runs along the length of the penis. They contain arteries which bring the blood to the penis and veins which take the blood away from the penis. When there is sexual stimulation either physically or mentally our brain sends a message to the nerves in the penis to cause the relaxation of the penile arteries. This increases the blood flow to the penis making it stiff and hard, thus achieving erection.There is simultaneous contraction of specialized muscles located in the penis which compresses the veins and reduces the outflow of blood from the penis thereby helping to sustain erection.
This is clear now that anything that interferes with the either nerve impulses anywhere from the brain down to the penis or anything that limits the blood flow to the penis can result in erectile dysfunction.

Causes of Erectile Dysfunction

Most of the people consider it as a psychological problem. However it is not the case. Although psychological factors are involved in the causation of ED but mostly we do have any underlying physical cause of ED.

Physical Conditions Leading To ED

1. Vascular diseases

We understand that it is the increased blood flow to the penis that helps us achieve erection. Thus any vascular diseases which impair the blood flow to the penis will make it difficult to get erection. They include atherosclerosis, high blood pressure and increased levels of cholesterols.

2. Diabetes

Males suffering from diabetes mellitus usually experience erectile dysfunction at some point of life particularly when they don't have an optimum sugar control. The erectile dysfunction associated with diabetes is attributed to damage to blood vessels as well as nerves.

3. Neurologic Disorder

For adequate erection we require proper functioning of our nerves as well as brain. This is why any disorder that interferes with the functions of brain or nerves can cause erectile dysfunction. They include conditions such as Stroke Multiple sclerosis and Alzheimer's disease.

4. Lifestyle

There are some lifestyle choices which can increase the risk of erectile dysfunction. They include smoking, drinking and drug abuse. The do so by interfering with the blood supply of the penis.

5. Trauma

Trauma to the blood vessels and nerve supplying the penis can also cause erectile dysfunction. The importance of trauma as a cause of erectile dysfunction has been implicated in people who have been riding bicycle for longer period of times. This is because bicycle seat can put constant pressure on the vessels and nerves supplying the penis thereby damaging them and resulting in erectile dysfunction.

6. Medications

There are certain drugs that can cause erectile dysfunction. They include medications used to lower blood pressure and also some antidepressant. The irony is depression and high blood pressure are some of the causes of erectile dysfunction and the drugs you are using to treat these conditions also cause erectile dysfunction. This is why it is important for you to talk to you doctor if you are on any medications and you start having problems with the erection.

7. Surgery

Mostly older people above the age of 50 have problems with erection. This is the age when people also present with enlargement of the prostate and even with prostate cancer. They require surgeries for these conditions and during surgery the nerves supplying the penis might be damaged resulting in erectile dysfunction.

Psychiatric Conditions Leading To ED

The brain is involved in achieving erection as well as pleasure and excitement associated with sex so any problem that interferes with functioning of brain can cause ED. Psychiatric conditions are responsible for only about 10-15%of the cases of ED. They include
• Stress
• Anxiety
• Depression
• Low-self esteem

How to Treat Erectile Dysfunction?

1. Lifestyle changes

There are certain life style changes which can help in the improvement of sexual function. They include cessation of smoking, exercise and weight loss.

2. Medications

There is this famous drug called sildenafil which is well known as Viagra. It is not the only drug, rather there is a whole class of drugs called phosphodiestrase inhibitors. The other important medications included in this group are Vardenafil ( Levita, Stxyn), Tadalafil (Cialis) and Avanafil (Stendra)

3. Vacuum Pumps

They are specialized devices containing a cylinder and a pump. The penis is placed in the cylinder and pump is used to draw the air out of the pump creating a cylinder. This increases the blood flow to the penis. In order to maintain the erection an elastic band is worn around the base of penis.

4. Surgery

If the erectile dysfunction is due to blockage of the artery supplying the penis especially in younger patients we can surgically restore that blood flow. The other things we can do surgically is place an implant in there. This implant is filled with the pressurized fluid whenever erection is required.

5. Psychotherapy

Erectile dysfunction is a complex problem to deal with. Therefore it is important for you to realize that you have to involve your partner and talk to a doctor if you want to get out of this troublesome situation. The other important issue to keep in mind is to avoid any self-medication at all as it might have lethal outcome.

What To Do For Panic Attacks

Have you ever wondered why you are prone to having Panic Attacks? Suddenly the intensity of fear increases causing you to have unwanted and uncontrollable emotional and physical sensation. You feel like you can't escape the thoughts of death and other negative emotions. You feel a numb sensation all over your body as well as nausea that makes you feel like you are about to faint.

Panic attacks have a debilitating effect on a person and the scenario explained above becomes part of your daily life. It feels as if you are having a heart attack or a nervous breakdown. Your inability to take control of your thoughts and emotions causes this phenomenon.

According to DSM-IV (Diagnostic and statistical manual of mental disorders), "The essential feature of a Panic Attack is a discrete period of intense fear or discomfort that is accompanied by at least 4 of 13 somatic or cognitive symptoms". "The attack has a sudden onset and builds to a peak rapidly (usually in 10 minutes or less)."
The 13 somatic or cognitive symptoms of Panic Attacks are as follows:

• Palpitation
• Sweating
• Trembling or shaking
• Shortness of breath or smothering
• Feeling of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy or lightheaded
• Feelings of unreality or depersonalization
• Fear of losing control or going crazy
• Fear of dying
• Numbness or tingling sensations
• Chills or hot flashes

If left untreated, anxiety can lead to many psychological disorders. There are three characteristics types of Panic Attacks with different relationships between the onset of the panic attack and the presence or absence of situational triggers:

• Unexpected (i.e., occurring spontaneously "out of the blue")
• Situationally bound (e.g., seeing a snake or a dog always triggers an immediate panic)
• Situationally predisposed (e.g., attacks are more likely to occur while driving).

The attacks can start anywhere and anytime, and it could have an undesirable impact on your reputation and/or self-image. You can stop Panic and Anxiety from affecting your well-being and quality of life. There are many techniques and resources that teach you how to deal with these situations.

The Internet is one of the best sources to gain information and increase your knowledge of what to do when you have an attack. Many people experience feelings of panic due to challenge that every day life presents us with. People get tired, stressed, and can lose ability to cope with certain situations which can easily trigger Panic Attacks and Anxiety. You need to get yourself familiar with various treatments for these Panic Disorders. Do a search on the Internet, and you will find a ton of resources that will help you finally cure your Panic Disorders. There are many natural techniques such as:

• Breathing exercises
• Yoga
• Herbal Remedies
• Relaxation therapy
• Cognitive behavioral techniques

As we mentioned, Panic Disorders can cause serious health problems, you need to arm yourself with as much information and knowledge as possible on how to deal and overcome them. Since the symptoms of these attacks, as well as dealing with this disorder is a huge challenge. We would like to provide you with the much-needed support. There are certain assessments and diagnostics that you can use to assess your Panic Disorder. Improve your quality of life by learning to deal with this debilitating disorder!

Bored With Your Sex Life?

Put Spice Back into your Marriage with Tips to Help when the Sex Gets Boring
Are you bored with your marital sex life? What can you do about it?.

Q: Sometimes I feel sexually excited, but I don't always feel desire for my husband... In other words, I'd rather take things into my own hands. Does this mean there's something wrong or missing from our relationship?

A: Sure it's normal. It's more direct and easier to do it yourself, and there's nothing wrong with that. Keep in mind, however, that the easy route might not be the best route for your marriage. If you can direct that energy toward having sex with your husband, your marriage will benefit. Also, take a little time to think about whether anything is going on between you that's putting you off. It's better to talk about that directly than to avoid it and go off by yourself.

Q: My husband and I have been married for many years. Thankfully I have orgasms somewhat easily and consistently, but I don't always look forward to sex. Weeks can go by without me missing it. Is this bad?

A: It's normal in a long-term marriage for spontaneous sexuality to diminish and even disappear. Don't continue to expect sex to generate itself as your marriage becomes more familiar and comfortable. You need to begin generating the sexual energy with each other. Try creating a mood, making a way for the two of you to transition from daily chores and hassles to intimacy. You might want to cuddle on the couch or surprise him with a kiss. You both need a signal that tells your partner that it's time for sex.

Q: How can we make sex seem more romantic and less run-of-the mill? How can we recapture the passion we once had so many years ago?

A: The most important thing to do is to take the hassle out of it. Don't have high expectations for every sexual encounter. Develop a repertoire that includes:

1. Sex when you're tired.

2. Sex when you're rushed.

3. Sex when only one of you wants it.

Make it as easy as possible and get playful about it. If you can giggle and laugh together, you'll feel more connected. If you keep your sexual connection going, the big, romantic fantasy moments will happen every once in a while (an anniversary, while you're on vacation, and so on.) The key is to make it simple and easy to get together.

Q: If I fantasize about other men, does it mean something is wrong with my marriage? Should I tell my husband about my fantasies?

A: Fantasizing about other men is normal. Whether or not to tell your husband depends on your two personalities and preferences. Will he be intimidated and put off, or will he be excited about it? Sometimes fantasies can be used to enhance sex -- for example, a fantasy that he has stolen you from this other man could really get you both going.

Fake Friends

In today's society, it is rather important to have friends. Otherwise the world can be a big old lonely place. But how many of our friends are real or fake.Whether or not you realise it, we have all encountered fake friends. Maybe you yourself have once been a fake friend. Now we can't sit and shake our heads and deny it. It's true, fake friends come but they need to go.

How to spot a fake friend?

•Fake friends always (I mean always!) expect you to call, you to visit, you to make plans. While they sit around, not giving you a second thought. They don't even bother sending a text message, unless they need to use you. Fake friends expect you to be there when they need you but they won't be around when you need them. When you don't flower them with all the attention they crave, they have the capacity to ask you why you haven't called them. I believe friendships need efforts put in from both sides. If they don't think they should call you then you shouldn't call them as well.

•Fakes talk like rats behind your back. Has someone told you that your fake friend has been spreading rumours or has been saying nasty things about you? I recommend you believe whatever you heard. I believe you shouldn't share your darkest and deepest secrets with this person because I'm sure your secret will spread like fire from their mouth.

•Fakes always criticise your dreams and ambitions. A true friend will support you but a fake friend will try and talk you out of achieving your dreams. There are three reasons why they do this; Jealousy, Competition and Envy. They are always negative, always trying to bring you down and never reassuring you. Yet once you have achieved your dream, they will act like they were the one that pushed you and supported you all the way.

•Fakes disappear when something bad goes down. Once you and a fake friend go through something harsh together and suddenly you never hear from them again, don't even fret. Don't waste your thoughts on them; thank the world for not having that person around you anymore. Real friends stick together no matter what.

If you have a bad friend do your best to ignore them and walk away. You don't need friends, if fake is all they are, being lonely is so much better than being someone's joke. Real friends come in to our lives to give us company, to teach us things. A real friend will stick around no matter what you both go through; they will also help you go through those things together. A real friend will help you grow and become a better person and a real friend will always be there for you.

Fear and Causes of Depression

Causes of Depression

Have you ever wondered what causes depression? Perhaps you've received a diagnosis of depression and it made you wonder why some people get depressed while others do not.

Depression is a very complex disease and occurs for many different reasons. Some people get depressed as a result of a serious physical illness. Others may get depressed due to major life changes such as moving and leaving friends or death of a loved one, and some people have a family history of depression and may be obtained without any particular reason.

Cause of depression

What are the main causes of depression?

Abuse. Physical, sexual or emotional abuse in the past, resulting in depression later in life.
Certain drugs. Some drugs used to treat high blood pressure, such as beta - blockers or reserpine, can increase the risk for depression.

Conflict. Depression can occur as a result of conflicts or disagreements with family members or friends.

Death or loss of a beloved. Grief and sorrow over the death or loss of a loved one, even though a normal part of life, can contribute to depression.

Genetics. It is believed that the tendency to depression partly genetically transmitted to the next generation, but the way in which this happens is still unknown.

Major changes and events in their lives. Even positive changes such as the completion of their education, getting a job or entering into a marriage can cause depression, and it can do and bad events such as job loss or divorce.

Other personal problems. Problems such as social isolation or izbačenje from a group in which you want to be.

Serious illness. Many serious physical illness can take away energy and make you depressed.
Addiction to alcohol or other harmful substances. Around 30 % of people with this problem and has severe or clinical depression.

Does biology to do with depression?

Scientists have found differences in the brains of people who are depressed and those who did not. For example, the hippocampus, a tiny part of the brain vital to preserving the memory is often lower in people with a history of depression. A smaller hippocampus has fewer receptors for serotonin ( a neurotransmitter that gives us a sense of calm and contentment ). In a game that many other neurotransmitters such as dopamine or norepenefrin.

Although it is not yet clear why depressed people have a smaller hippocampus ( there are several theories ), one thing is clear - Depression is a complex disease that is affected by many factors, and the study of biological and chemical processes behind the state of depression will come to more effective ways to combat this disease.

Symptoms Of Panic Attacks And Panic Disorder

The manifestation of anxiety can cause many to experience debilitating symptoms of panic attacks which can lead to an avoidance of situations, places and even people. There are two types of people though, there are people that experience a panic attack and label it as an uncomfortable and unsettling experience that is no real threat to the individuals health, thus the fear of recurring symptoms isn't present (or go unnoticed). Then there are the other types of people that store the memory deep in their subconscious mind, in this case the connection has been made between the fear of recurring attacks and the possibility of a real threat to the individuals physical and mental health. This is when things start to become chronic, and the label that goes with this fear of recurring attacks is commonly known as having panic disorder, which can be characterized by the following:

- Repeated attacks for at least 6 months
- Constantly 'checking in' and being overly concerned that another panic attack is near
- Feeling like things are mentally and possibility physically going out of control
- Experiencing a big increase in stress and anxiety on a daily, or possibly hourly basis
So What Are The Symptoms Of Anxiety That Cause These Attacks?
- Shortness of breath
- Chest pain
- Tingling or numbness in the fingers and hands
- Profuse sweating and possibly chills
- Overly accelerated heartbeat
- Stomach pain and nausea
- Tremors

The usual time frame for experiencing a full blown panic attack is somewhere around 10 minutes, but the duration and the symptoms of panic attacks can vary from person to person.

Two Things You Must NOT Do If You Experienced Your First Panic Attack Recently:

#1) Do Not Visit A Doctor - I know this goes against what many 'professionals' out there say, but it's important that you don't JUMP TO CONCLUSIONS and book a doctors appointment right after. Take your time, look into what might have brought on the panic attack, and move on with your life without feeding it beliefs that don't support your mental health.

#2) Do Not Look For Support And Reassurance On Doctor Google - Yes others have had these frightening symptoms of anxiety before and yes they've all lived. Understand that by researching your symptoms of anxiety online and looking for others that have had a similar panic attack experience as you have, could open the door to building a feared response that could get hard to break in the future.

The goal here is of course to learn from your previous panic attack (if there was something that brought it on) and to not let it happen again, but, equipping yourself to manage your panic attack symptoms when they become present is just as important. The way you do this is by focusing on your mental and physical reaction to the symptom, and the possible situation. Conditioning yourself to physically do things that don't add to your fear of the symptoms, as well training thoughts that reaffirm your healthy lifestyle will go a long way to preventing chronic anxiety and panic disorder.

7 Little Known Panic Attack Cure Tips

Don't you know that anxiety and panic attacks are often misdiagnosed? And worse, some (not all) physicians would automatically reach out for the prescription pad. They will get you on a chemical train right away and send you on your way.

Some symptoms of panic attacks mimic other biological issues like hypothyroidism, hypoglycemia, mitral valve prolapsed and a host of other illnesses. It is too soon to deal with panic attacks with medicines without undergoing a battery of tests first.

Also many people believe that anxiety and panic attacks are behavioral conditions. It can only be treated successfully with changing thinking-patterns, reinforcing positive thoughts, adopting a healthy lifestyle and not treating it with a cocktail of drugs.

But you know what else? There are a host of other things you can do before finally resorting to pharmaceutical solutions. In the next 3 minutes you are going to discover an effective but often overlooked ways in learning how to stop a panic attack.

Do you follow me so far? Okay good.

So here are ways to put your panic attacks to a screeching halt:

1. Black Cohosh combined with Pasque flower is effective for regulating estrogen levels, helps reduce hot flashes ( especially if women reached the peri-menopausal stage) and good for stabilizing moods. Generally these herbs are good anxiety relief and relaxes the nervous system.

2. Breathing too quickly can worsen the panic symptoms. You will feel light-headed and all those tingly sensations. When you breathe in more oxygen than you breathe out carbon dioxide there is imbalance. To restore or to correct the balance you need to re-breathe the carbon-dioxide using a brown paper bag.

3. Hope. Dream. Believe. If you are desperate, know that things are going to get better. Think and plan all things that you should be doing if you were not anxious. Believe in yourself that you could get past through insurmountable odds. Have faith that you will become the person that you always wanted to be.

4. Avoid unnecessary stress. Learn to say no and not feel guilty. Let go of low priority commitments. Don't bite more than you can chew. Have contingency plans when there is an emergency. Have spare key. Encode you babysitter's number on your speed dial. Etc.

5. Know the triggers so you can prepare best on how to conquer your panic attacks. You can do this by writing on your journal. This way you can trace patterns and triggers. For example, if you get the jitters when you smell a certain scent immediately get your screw-top vial. Open it. And smell your specially concocted scents of lavender, anise, chamomile etc.

6. If you are not spiritual lately maybe it's time to get in touch with this side of you again. Or if you are not religious from the get-go, it is time to discover this part of you. Know that there is a Supreme being that looks after you and loves you. It is time to develop a special relationship with God through constant prayer. Read the Bible to learn His teachings. Visit a place of worship like the church or temple. Attend a Sunday school class or Bible study institution.

7. Develop a sense of humor. Look on the funny side of things. Try not to take things so seriously. Remember, all of us will not get out of this world alive. So enjoy life. Every minute of it. "Laughter is the best medicine" as the saying goes.

Define Successful Panic Attack Treatment

What do you think is the difference between a person who is completely cured of his anxiety and panic attacks and the one who isn't?
The answer is really very simple.

Get this: The person who is cured is the one who isn't afraid of another panic attack happening again. He is not afraid of fear anymore. It won't bother him anymore. That's it.

Crush the urban legend that panic attacks can't be cured. Quite the opposite is true.

First off, we have to understand the basic truth that panic attacks can't hurt us. It is only our physical reaction to the unused adrenaline surging in our body. When we know something can't hurt us in the first place, we will become calmer and relaxed. Here are other natural ways to squash this annoying pesky fly of anxiety we called panic attacks:

1.Generations before us had been using herbs to cure whatever ails our forefathers-physical or mental. The soothing scent of lavender while drinking an afternoon cup of chamomile tea can calm shattered nerves and helps quiet your restless mind. Don't forget lemon balm and passion flower that come in tea, tinctures and essences form. When you know how to relax your body and mind using these herbal remedies you are ready to tackle the daily grind.

2. Anger, frustrations, sadness, loneliness and boredom can all feel like a vague sense of anxiety. Learn to identify your feelings, what causes them and find ways to address them. The first step to the healing process and curing your panic attack is understanding what you feel and accepting it.
3. Cultivate a positive mindset. Count your blessings. Look at the glass half-full rather than half empty. Help I'm running out of clichés here. Kidding aside, the things that keep you up all night and the thoughts that's constantly bothering you, might not be the monster you first thought it was. Learn to be grateful for all the wonderful things you take for granted. Every morning when you wake up say "thank you" that you are still here to greet the day.

4. Eliminate unnecessary stress: If you noticed the news on war, crimes and catastrophes raise your stress and anxiety levels, then by all means turn off the boob tube especially at night before going to bed. Learn to say "no" to low priority commitments without feeling guilty. Get less exposure from toxic people. Have spare key. Have a go-to meal ready if ever the canteen is closed. Keep your babysitter's number in your speed dial. Replenish your emergency fund. Think and plan in advance.

5. Look at the hourglass- the sand passes slowly through the narrow part on increments - to get to the other side of the glass (the bottom part). That's the only way it should go. Or else you will blow and crack the glass if you try to force it to go through the narrow glass faster. It is much like our life. We have to take it one day at a time. Each day is our chance to correct our mistakes. Each day is an opportunity to learn and practice things that will lead us to our goals and dreams. And that includes our journey to recovery of our panic attacks and anxiety.

6. There are studies conducted which proved, that panic attack sufferers are nutritionally deficient. Most people who have panic attack condition are lacking in potassium, iron, calcium, magnesium and sodium. So in order to learn how to stop a panic attack without medications, you have to religiously take your multivitamins, load up on B vitamins (B1,B6,B12) and omega 3 fatty acids( which you can derived from fish oil or flax oil). Get your micronutrients by eating bananas, oranges, almonds etc.

7. Get physically active. Indulge in a sport of your choice. An inexpensive way to alleviate low serotonin levels in your brain( condition most often found in people suffering from depression) is to sweat out, increase your heart rate and strengthen your muscles by exercising regularly. Get that "happy hormones" going by running, power hiking, dancing, gardening etc.

Two Words That Must Be Removed From The Vocabulary Of People Who Experience Panic And Anxiety Now

Anthony Robbins put it perfectly when he said, "If you want to experience different results in your life, just start asking yourself different questions." In my experience with Generalized Anxiety Disorder and almost daily Panic Attacks, there were two words that shaped the way my day went back then.

 Those two words that made up a question I asked myself at least 100 times per day were the words 'what if.' To give you a few examples of how I used these two very powerful words that literally brought me to my knees many times, I have to go back to a few scenarios that I can remember vividly:

The Shopping Mall - What if I experience a panic attack like the way I did last time, will people think I'm crazy? Oh the humiliation, I'll never be able to go to the mall - or any crowded place for that matter - again!

A Professional Tennis Match - What if my hands start shaking uncontrollably again and I get those dizzy sensations? Will my opponent think I'm losing it mentally? Will he spread the word to the rest of the athletic community that Dennis should be locked up!

Driving - What if someone cuts me off and my anxiety levels spike up again? Will I have to pull over and call emergency again? Will I get in a crash? What if I have to pay that $300 emergency bill again in case I have a real heart attack this time!

You see how the words what if dictated everything. It was rare that when I thought the words what if, something like a panic attack or constant checking in to my bodily sensations actually did not happen. These are just three examples of when I used what if, but trust me, there were many more. The words what if forced me into a corner and kept me pinned down in my basement for 31 days.

 I would go out for the occasional short walk, but other than that I did not budge and purely existed. I was more dead then I was alive for some time. So what did I do? I started to change my what ifs to a set of words that were just as powerful, just as intense, which in time changed what I associated to what I used to fear. Just by using these three words in the comments I made to myself when a feared situation came up, I gained momentum in the right direction. The three words I started using instead of what if, were 'ride the wave.'

During my anxious times, I moved my family to Bali thinking that a change of view and attitude would help cure my problems. When I was in Bali, I would surf quite a bit and realized that when I surfed it was one of the only times I was thoughtless, nothing could bother me. I was just riding the wave without the thoughts of what if I fell of the board, what if there was a shark, and so on. I was free - I didn't add fear to the experience at all, I just kept riding the wave.

 I started applying the term ride the wave to my anxiety and panic and it worked! I started using these comments to myself rather than asking a fearful question, for example: "If I experience dizzy sensation at the shopping mall, I'll just ride the wave and not add any tension to this experience," or "I'm on this plane now and I'm feeling jittery.

What if this plane crashes? Well, I'll just ride the wave and experience this feeling, but I won't add anything to it as I cruise through these feelings." Eventually, I became disinterested in the what if's, and I didn't add to any initial fears I had. Did it take time to recondition this? Of course, doesn't anything take time when you want to create a lasting change? Turn your what if's into comments to yourself using the words ride the wave and change your entire perspective.

Top 10 List Of Things That Caused Me Panic Attacks

Some of the things on this list I could avoid, but others I just had to step up and face in my day to day life - what choice did I really have? It was either dig deep and find a solution other than running away or avoiding these events, people or places, or live the rest of my life like a mouse looking for his tiny hole to run into at every opportunity. Most of the time that hole was sitting on a bed next to a common acquaintance - my doctor - at the emergency room. Let's get to the list:

10) My boss at my old job - Boy was my mind ever quick to let my body know it was time to either run or fight when he came around. All that suffering and I only had ONE raise in 7 years... yeesh what a waste of worrying!

9) My morning drive to work - My common thoughts were, "I swear if someone looks at me through the windshield one more time I'm gonna lose it!"
8) Flying on an airplane - One day while watching TV before my 6 years of GAD struck, I remember watching a documentary about how the entire top of a plane came off and sent everyone on board flying through the clouds, so before boarding a plane I always made sure everything was bolted tight and even than I didn't trust those things. Thank god for those mini gin bottles, at least they kept those horrid sensations at bay for a while...

7) My old neighbors - Have you ever pretended you were looking away or occupied with something else while trying to avoid someone? I prayed I didn't get another invite to dinner that would lead to 6 hyperventilating visits to my neighbors bathroom, but I would always get caught and couldn't say no to a nice couple in their 80's.

6) The shopping mall - When my fiancée would say we're going to the mall, I would literally want to ask if I could bring my paper bag with me just in case my 'living in a bubble' feeling came about, and I started to gasp for air. I still don't know what she saw in me, must have been the tennis skills.
5) The tennis court - I made a living playing and teaching tennis, but as soon as I stepped on a tennis court, each and every time there was a feeling of what might be. If I was in a match I could barely keep half the water in my cup because my hands would be shaking too much. If I saw a group of 6 year olds I had to teach, I literally had to step back into my car and give myself a pep talk while those poor kids waited so patiently day after day.

4) A nightclub - Pick up chicks my friends said? More like pick up my phone and get the emergency on speed dial, no dancing here...

3) Church - Have you ever gotten to the point of rock bottom? That Generalized Anxiety Disorder and panic attacks got to be so much, that one day you decided to seek for yourself the only FREE option left? Hello God? It didn't last long though, the services were much too long and the exit doors were always way too far away.

2) Video games - Oh my beloved Xbox, how badly I wanted to play a game here and there but the sheer intensity I would put into trying to level up, or score a goal on Fifa would just be the door to my terror filled evening just minutes after turning the console off. This might have been the only time my fiancée didn't mind me having a raging panic attack.

1) Alcohol - The #1 thing that would be the cause of my panic attacks time and time again either during the night or the next day or weeks after... alcohol was the big winner, and sometimes all it took was a sip or two to send me into a spiral of fearful thoughts and eventually the overwhelming physical sensations that went with it.

Now I don't recommend this, but when I was on a roll trying to step out of my comfort zone which was my home and towards the things I feared, I actually would drink a few beers some nights just so I could work on trying to overcome my fears and the feelings that came with it. Did it work, you ask? Actually it did! A little inspiration and a whole lot of being fed up of your condition, combined with a solid action plan can make all your dreams and goals come true, take it from me.

The Anxious Athlete is a story of a pro tennis player that has overcome horrific mental health issues for many years, and has come through unscathed to make a dream a reality in his profession. Find out more at http://www.anxious-athlete.com

The 3 Essential Keys To Overcoming A Panic Attack

We're now well aware that fear is the main culprit of panic attacks. It creates confusion and leads us to think physical sensations mean impending doom. Fear of being involved in certain external activities also raises our adrenaline and creates panic attacks, so people condition themselves to avoid them at all costs.

The circle of panic can occur on and off for days, weeks, months and, in my past case, even years. People who suffer from panic attacks have consciously and subconsciously trained themselves to react this way and general levels of anxiety are constantly high, but is it possible to recondition yourself to react a DIFFERENT way during an oncoming panic attack? Of course, let's look at the essential steps necessary when panic strikes:

Step 1) Allow - I cannot tell you how important this step is. Once you notice a sensation due to an event that is taking place, it's important to ALLOW your dizziness to be there. Allow your heart to pound as hard as it would like, and allow any type of sensation to just be without adding more adrenaline that takes place due to the reaction of FEAR. Allowing is done through building on the facts about panic attacks (that no one has ever died from a panic attack before) and the fact that in your own past you have been through this before, and just like in the past, all panic attacks subside eventually.

Step 2) Apply 'Focused Distraction' - Immediately find something that is physical and that challenges you. Remember something like darts or golf, although considered somewhat physical, don't help you the way a brisk walk or a bike ride does in this situation. After that, set either a timed, distance,

height, or speed type of challenge depending on the physical activity. At this point, you have allowed and surrendered to what you fear most. Hold that white flag up and don't add to it! I can tell you from experience that 'focused distraction' is very difficult to apply the first few times, because this goes a completely opposite direction than what you are currently conditioned to do which is battle back, become stationary, and look for help! Take a medium to fast paced walk and do not stop until feelings subside, which they will (they always do don't they?). I loved taking walks (not as much during panic attacks of course) and during feelings of panic it was my greatest relief, and of course it challenges you because you are going a different route than before!

Step 3) Let the Storm Pass - The last necessary part to the three steps to be taken during panic attacks is letting the time go by without keeping track of it. Just as a storm that passes and eventually subsides, so will your anxiety, so let it pass through you. Storms build up slowly, become big grey clouds, and eventually hit a peak and stop before the sun comes out again. Have this image in your head as you get to step three, and make these steps a routine whenever you feel things are getting out of control, apply them each time.

When these three steps are applied over and over, your mental 'car alarm' doesn't go off because of a strong wind, for example. There starts to be less sensitivity in the tripwire of your 'car', and the panic feeling starts to go further and further down. When it comes to panic attacks, there is only one key factor that separates the sufferers who completely eliminate panic attacks, and those who continue to experience them. The key ingredient is not medication, nor is it really lifestyle changes; it is the exact point when a person no longer fears the thought of having a panic attack. Make sure that you CLEARLY understand this, and run these three steps religiously until it is automatic.