How To Combat Anxiety

How to Combat Anxiety

In the previous video I explained how a terrible event that may have no actual connection to you can increase your sense of threat. A feeling of threat, without an obvious tangible focus for the threat can cause anxiety. If you find that after Paris you are more anxious then you may find the tool I share with you in this video helpful. I have used this with many clients and the simplicity of it comes from the fact that it uses the same processes and the same neuro-chemicals as anxiety but it transforms what they are used for. Turning fear into excitement.

You don’t have to live with anxiety you can choose to do something about it.

Stop being anxious

A link to the previous film

 

 Get the Panic Pit Stop app here

About Dr David Purves

Dr David Purves is a Reading based psychologist providing private CBT in Reading, Berkshire. Dr Purves is the clinical Director of The Berkshire psychology service and former Consultant Psychologist and Head of the NHS Berkshire Traumatic Stress Service. He treats trauma and PTSD at his clinic and writes and speaks internationally on matters of terrorist related trauma.

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You can walk away stress

We have all known it for ages but now science is catching up with the evidence that exercise is stress-busting. The Daily Mail reported that walking briskly or jogging really does calm you down by sparking nerve cells in the brain that relax the senses.

exercise can beat stress

You can walk away stress

Exercise has long been thought to be effective for anxiety and depression, but the brain mechanism behind the phenomenon has remained a mystery. Now tests on mice show when they are active, soothing neurons in the brain are triggered. Then when they are then exposed stress they are more calm. You can read the original article by following the link.

Read more: http://www.dailymail.co.uk/health/article-2356004/You-CAN-walk-away-stress-Scientists-discover-stroll-soothe-brain.html#ixzz2YY52ZK84

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No one is immune from depression

A long line of objectively successful people have succumbed to low mood. The latest is actress Shobna Gulati who yesterday revealed she quit Coronation Street because of her battle with depression.

She’s not alone. There have been many articles in the press over the last year featuring celebrities such as Frankie Sandford and Helen Flanagan  talking about their experiences with depression and anxiety problems.

  • At Christmas, actress, Helen Flanagan told a national newspaper that she had considered killing herself in a car crash on the way to the Coronation Street studios.
  • And just last year, Singer, Frankie Sandford spoke to Glamour magazine about her battle with negative thoughts and panic attacks, which escalated, leading to her being hospitalised.

Depression destroys lives and no one is immune.

There are approximately 121,000,000 people suffering from depression throughout the world.

What causes depression?

Depression is often caused by a nagging fear that failure is only around the corner. No matter how much success is achieved the person cannot shake off this fear.

At its heart low self esteem is based on the false belief that you are not good enough. Not simply not good enough in what you do, that would be a lot more manageable. No, the belief that you are not good enough as a person. You are unworthy and maybe even unlovable.

If you achieve success it is only through luck and you expect to be found out and exposed for what you believe you really are at any moment. A part of you cannot believe you have not been seen as the fraud you feel you are.

Battling depression in the public eye

If you are at all in the public eye and anyone makes a derogatory comment about you it can be crushing. While in reality it is just a throw away comment by a viewer or follower it can seem like they have somehow seen into your soul and discerned the truth. If they can see it then surely everyone else can also see it. And yet they seem not to.

The tension of waiting to be exposed and your inner feelings seen by all is very tiring. This can cause a stress that swings you from hoping you may actually be okay as you are to truly believing the most horrible and negative things you can imagine about yourself.

Often in the end it seems easier and a lot less trouble to just walk away. That way you have the relief of knowing that the imminent danger of exposure is further back and therefore more manageable. But it can make it harder to re-engage again because staying at home with the curtains shut feels a lot safer. As we age it feels like taking the ‘chance’ of exposure again has too high a price tag.

Anxiety and Depression Treatment

Sometimes counselling is not enough. What is needed is a CBT Therapy that challenges and changes the distorted and inaccurate negative beliefs we all hold but which sometimes seem to ruin our experiences.

Cognitive Behavioural  Therapy (CBT therapy) is put forward by the National Institute for Health and Clinical Excellence (NICE) as the psychological treatment of choice for mental disorders such as anxiety and depression.

Recovery rates from CBT therapy are impressive with up to 70% of sufferers achieving significant clinical gains over the course of a treatment program for both depression and anxiety.

Mood Control CBT System

When you have anxiety problems or depression you may want anxiety therapy or depression treatment immediately, in your own home.

This is why I created, the Mood Control CBT System which is an affordable membership program which delivers the full  personalised CBT therapy experience straight to you in your home via the internet on your personal Mood Control dashboard. Learn more.

 

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Ever wondered ‘how long will I live?’

Will you live to be 100?

Live-to-be-100Have you ever wondered, ‘how long will I live?’ We all have an attraction to the idea that maybe there is a way to see into the future and even to control the future to some extent. One thing is for sure, we are all living longer and as such are going to have more future about which to speculate. Have you thought about living to a hundred?

When you think about how long you can live you’ll realise that living to 100 is not ‘off the wall’ anymore. Many people will do it, maybe even you. Women live longer than men which is nice for them. But we are all likely to live longer than our ancestors, though quantity isn’t everything, there has to be quality of life as well. In fact, in the end, quality might be the most important element. If you are keen to know,’how long will I live’ and find the thought of living to 100 intriguing, then download the attached report and see your probability of living to 100.

I couldn’t resist finding out the answer to ‘how long will I live?’

I was fascinated to see my likelihood of living to be 100. It is about 10% but if you look at the numbers of people living to be 100 it is increasing a very great deal. By the time I get there it is estimated that there will be over 200,000 women at 100 and about 100,000 men. That is a massive increase of today’s rate.

When you think you want to live a long life remember living a long time is not the only concern…it is how you live.

I often make a distinction between destination and journey. You may have a lot more years but you also want them to contribute to a satisfying and enjoyable journey towards 100.

Taking responsibility for your journey

The truth is we cannot know the answer to the question, ‘how long will I live’ nor can we know what will happen to us on our journey. But that does not prevent us from taking what control we can over aspects of our journey. Every day is full of choices and the way we choose them determines our path.

A few years ago a user of the Blues Begone program said… ‘it is amazing I realized that you are only as depressed as your last thought.’  This is an empowering idea because it reveals some of the profound truth behind CBT therapy, when you change the way you think about yourself then you can change your life trajectory.

It is self evident that you have the potential to have more control over your internal world, if you know how to get it and exercise it. And yet anxiety problems and depression problems, which are both very common reveal a loss of psychological control. So, following this theme of taking what control you can how might we have an enjoyable and meaningful life journey?

Look after your mental health

CBT Therapy_1
As a psychologist this is my primary concern. Without good mood then everything else seems much less valuable. Mood disorders like anxiety and depression are very common and yet they are also very treatable. There are various treatment options available but in general I favour those that create a greater knowledge and sense of control over the whole process. Which is why CBT therapy is my favoured approach for helping people to have a good quality of life, it directly focuses on those profound elements that deliver meaningful life.

Meaning in life

Curiously it is not entirely clear if there is a particular type of thought that shortens your life. You might think catastrophic thoughts or worrying thoughts could potentially shorten you life as they create stress and spoil your present moment. However I am not at all sure the data supports this viewpoint. What does seem to be important is creating and maintaining a sense of meaning in life. It does not seem to matter how you do it but strive to find life a meaningful endeavour. The loss of meaning that accompanies depression is therefore problematic. And this is probably why depression can be a life shortening disorder.

Humans come into this life pre-programmed to find meaning in life. We seek it out and we create it from the things we see and do. If you find yourself without meaning in life then this is likely to be a consequence of some faulty thought processes and can be addressed and worked with. Depression treatment, especially in CBT therapy has powerful tools for doing this (for more information see The Mood Control System.

Excessive fearfulness always seen in anxiety problems can also be adequately treated by a comprehensive anxiety therapy (to start you off you’ll want to watch my film, What is anxiety? How does it affect you? below:

Psychological research has put a lot of resources into figuring out how to be happy and live a worthwhile life. Here are some of the things we know for sure.

Do work you find meaningful

(Bear in mind that no one ever lay on their deathbed and said ‘I wish I had worked harder’)

Make an effort to derive meaning and purpose from your work. If at all possible enjoy what you do, This usually follows from taking a sense of satisfaction from the work. However what it really means is to take a certain amount of responsibility for what you do. It is possible you work in a horrible job that you hate. But this is not conducive to a long and happy life. It is stressful and fills your days with time spent in an environment you dislike. Therefore change it. If necessary invest in yourself and your education or skills to enable to you do something you really find fulfilling. There are many careers in the world that people find engaging and life enhancing, or at the very least interesting and stimulating. These surely are the goals of a working life. But only you can take the necessary steps to ensure it happens. So be responsible for you working life.

A bit of my story

When I was a teenager I took my first job which was an apprenticeship, in a heavy industry. I really disliked the job but what I disliked even more was the sense that the management was responsible for everything and the worker was there to do as much as possible for as little as possible. This was a perspective that both disempowered the worker but also made it hard for people to develop their skills and expertise; although many did, but it made it hard to enjoy the process of being expert and knowledgeable. In essence I don’t think it matters too much what you do but make sure you gain some satisfaction and a sense of mastery from it.

Stay as fit as practical but don’t overdo it!

First things first. A lot of exercise can be bad for you!

I have spoken about studies in the past that have documented the beneficial effects of moderate exercise on longevity. The days of most of us doing manual jobs are gone and if you, like me sit down for most of the day then you like me have a problem. The trouble for me is that what we call exercise now is institutionalized. We use gyms and have workouts when perhaps what we need to do is to incorporate exercise into our daily lives. Walking as much as possible and using our muscles as much as we can within the environment in which we live. In the UK gardening is a great fair weather exercise and combines both movement and interest so it is fantastic.

Find things you can do that are interesting to you as opposed to simply being exercise. Surely if you can engage in a hobby activity that is also exercising then so much the better. The fact is that the alternative of not staying as fit as practical is you lose some of your longevity but as with all things in life moderation is the key. If you enjoy hard exercise like marathons then good for you. But if you’re concerned with the question, ‘how long will I live,’ they will not lengthen your life and may even cause you longer term problems.

Relationships are important

People usually say that the most important things in their lives are relationships with others. We are social animals and what we value is the quality of the time spent with people who mean something to us. If you think about what makes an experience meaningful to you it is likely to be the sense of emotion you get from it. A film that engages your emotions is much more easily remembered than one that does not. The same is true for relationships and the experiences we have when in relationships.

Relationships are the most meaningful processes we have and they enrich our lives. Of course they have to be decent relationships to do that. We don’t want massively stressful ones or ones that are burdensome to us. Therefore following the theme to taking responsibility for our lives see what you can you do today to make your relationship deeper and richer. And if you don’t have one put some effort in engaging another human being in a conversation that is meaningful (not just greetings and stock phrases.)

There is also one important relationship we must not overlook. It is the relationship you have with yourself. Many clients I have seen over the years have been very conflicted within themselves. They may hold two or more positions about what they think about themselves, the world and even their own future. They are both highly competent and yet very self critical causing a lot of anger and internal conflict. If you experience this it is often a precursor to symptoms of depression and anxiety but is entirely amenable to a comprehensive depression treatment or anxiety therapy such as CBT therapy so while it may feel impossible to resolve it’s actually very resolvable. 

Every day you can make choices that change the trajectory of your life’s journey for the better. This is empowering information but only if you take the choices that are presented almost every moment of every day. Taking more control of your life is simply about seeing what is already there and making informed choices rather than letting chance determine what happens next.

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