The Causes of Anxiety and Panic Attacks
Ron Rapee, Michelle Craske, David Barlow
PHYSIOLOGY OF ANXIETY
Anxiety is probably the most basic of all emotions. Not only is it experienced by all humans, but anxiety responses have been found in all species of animals right down to the sea slug. Anxiety experiences vary tremendously in their severity from mild uneasiness to extreme terror and panic. They can also vary tremendously in their length from a brief, almost fleeting flash, to a constant, all day affair. While anxiety, by its nature and definition, is an unpleasant sensation, it is not in the least dangerous. It is this last point which forms the basis of this article. The aim of the next few pages is to teach you about the components (physical and mental) of anxiety in order that (1) you realize that many of the feelings which you now experience are the result of anxiety and (2) you learn that these feelings are not harmful or dangerous.
Depression is NOT a normal part of aging. It is a medical condition that can and should be treated at any age.
Untreated depression in the elderly is more likely to lead to suicide than in any other age group.
Diaphragmatic Breathing:
Learning to breathe correctly is one of the easiest and most effective methods for learning how to relax. Although breathing is automatic, as we grow older we sometimes develop the habit of taking short shallow breaths. This often results from increased muscle tension in times of stress. This type of breathing delivers less oxygen to your body and can cause your chest and shoulder muscles to work even harder. However, you can train yourself to breathe in a way that helps you to relax. Diaphragmatic breathing is a technique that requires you to use the muscles in your diaphragm and abdomen when you breathe. The diaphragm is a domed-shaped muscle located between your chest cavity and stomach cavity. During correct breathing the diaphragm is tightened and pulls the lower part of your lungs down so that more air can be inhaled. As you inhale, your abdomen/belly swells, the rib cage expands, and at the end of the inhalation the upper chest expands. If you ever watch a baby or a small child sleep you will notice that it is their belly – not their chest – that rises and falls as they breathe. Diaphragmatic breathing consists of the following steps: