It’s not unusual for anxiety sufferers to also experienced periodic bouts of depression.  Anxiety and depression are different psychological problems, but they sometimes overlap.  For example, dealing with an ongoing or chronic anxiety situation can easily lead someone to feel depressed. 

But technically, anxiety and depression affect the mind and body in very different ways.  Anxiety is normally associated with the fight or flight response and a heightened sense of awareness.  It’s as if the sufferer is on high alert all the time — unnecessarily.

Depression, on the other hand, is more commonly associated with an extreme feeling of hopelessness and lack of motivation. And rather than feeling that they are on high alert all the time, depressed people can often feel a numbness of the senses, resulting in the inability to experience normal emotions like joy or anger, or even everyday contentment.

But sometimes an individual can experience both the depths of depression and the fight or flight response of anxiety within a single day, or even within the span of an hour. These types of extreme mood swings can sometimes be caused by a physical condition such as a thyroid disorder or diabetes, to name two common examples.

But just as often, extreme mood swings resulting in anxiety and depression can be the result of unproductive” thinking habits.”  In the same way that we all have our daily routine and behavioral habits, over the years we also develop specific “thinking habits.”  And it is clear that certain thinking habits tend to be strongly correlated with anxiety and/or depression, while other habits discourage these problems.

This is why the EasyCalm series focuses on recognizing unproductive thinking habits, and then initiating a new set of habits to counteract them.  What the series DOESN’T do is ask you to change your old habits.

Trying to change or eliminate a well-established habit can be difficult. Anyone who has ever tried to quit smoking, quit over-eating, or quit anything can attest to this. But developing a NEW habit is much, much easier.  In fact most experts agree it only takes about three weeks of daily repetition to firmly establish a new habit.

That’s why the EasyCalm series deals with establishing new thinking habits, not trying to quit the ones you already have that cause anxiety or depression. The goal is to create new habits that are not conducive to anxiety, panic attacks, depression, obsessive thinking or other emotional issues. Once these habits are in place, they effectively block the old unproductive habits, and the result is a significant increase in quality-of-life.

While the series has proven very effective at this, is important to remember that anyone experiencing severe or ongoing depression (not just the occasional case of the blues) should see their doctor right away. While self-help techniques can be beneficial to people dealing with depression, it is always critically important to see a doctor first — especially if the depression is severe or in any way life-threatening.

Learn More about the EasyCalm Anxiety Series

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Generalized anxiety is probably the most common type of anxiety issue in the world, and it’s what I like to call a “lifestyle anxiety.” That is to say that, generalized anxiety not only affects your lifestyle, but it is actually caused by your lifestyle…

You see, generalized anxiety builds up over time, through a series of small, seemingly trivial habits that are adopted. Soon, these anxiety producing habits simply become part of your “lifestyle,” and many times the individual is completely unaware they even have them!

An example of this is breathing issues related to anxiety (shortness of breath/ tight chest feelings). These sensations can sometimes be caused by a very subtle contraction of the chest, stomach and back muscles. So subtle in fact, that you may not even be aware you are doing it. But over time this habit of tightening up the muscles in the torso can produce a feeling of tightness in the chest and even mimic the symptoms of asthma. If you’ve ever experienced breathing difficulties and the doctors can find no physical cause, you could be dealing with this “tight muscle” phenomenon (always see your doctor first for any breathing problems).

Now, a common question I receive is, how does EasyCalm work in cases of generalized  anxiety like these?  I want to briefly explain two important ways that EasyCalm works to eliminate these issues:

 1. The EasyCalm Series (www.easycalm.com) works by changing your lifestyle in small but significant ways. It is about introducing new habits and daily routines that are NOT conducive to anxiety at all, to promote a calmer, more “take it as it comes” state of mind. Rather than trying to get you to “stop” doing something, or changing the habits you already have, the EasyCalm Series works by instilling new habits that effectively cancel out the old (anxiety causing) ones. In my experience this is THE WAY to overcome generalized anxiety, no matter how long you have dealt with it or which specific anxiety symptoms you may have. We have many, many success stories that demostrate how EasyCalm works so well in this regard.
 
2. To explain point number two I have to let you in on a little “secret” that took me 20 years to figure out, and completely changed my life. Ready? Here it is: anxiety is not a condition, it is a SYMPTOM.

Generalized anxiety is a symptom of an emotional imbalance in your life. And by dealing with the underlying control issues and unresolved conflict that build up over time, emotional balance can be restored, freeing you of the anxiety symptoms. It sounds pretty simple, right. That’s because it is simple, but not always obvious. Especially when some MDs and mental health practicioners still persist in the antiquated notion of referring to generalized anxiety as a “disorder” or a “condition,” even though modern research suggests this not the case at all.
 
A good example is the obsessive mind ”chatter” that many anxiety sufferers have (obesessive thoughts). It is actually nothing but a learned habit, and by shaking up your daily routine (the series shows you how) you can replace this habit with one that is more beneficial to you. Remember, any habit you learn can also be unlearned. There is nothing genetic or permanent about a habit (even those that cause generalized anxiety). It is simply a way of thinking or acting that has been repeated often enough to become habitualized.
 
In a nutshell, approaching generalized anxiety as a symptom, not a condition, is the key difference of our method, and it’s why EasyCalm works to stop generalized anxiety, even when many other programs fail.

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Everybody who has suffered with panic attacks and anxiety has wondered where these things come from. What is the cause of panic attacks?As an NLP practitioner, I tend to not focus on causes and symptoms, but instead focus on changes that bring positive results. In fact, NLP (neurolinguistic programming) is all about results, and doesn’t get bogged down dealing with causes for any problem, including anxiety and panic attacks.

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Today I want to talk about how to stop panic attacks; and specifically, how to deal with the mental “loops” that both cause and sustain panic attacks. Psychological research suggests that as much as 95% of human thought is repetitive in nature — in other words, it is loop-based.  This discovery has prompted some notable psychiatrists and cognitive researchers to suggest that what we used to call “hypnosis” or a “hypnotic state” is actually a natural phenomenon that occurs in every human being a regular basis. 

Hypnotic states are repetitive, loop based thinking processes. And as the new research demonstrates, we all experience these states to one degree or another on a daily basis.  For example, have you ever driven a car somewhere and once you arrived found that you could not really remember the trip or the details about what happened between home and your destination?  That’s because you were in a type of trance or hypnotic state while driving.  This is a perfect example of loop-based thinking, where the mind takes one idea — such as driving a car — and focuses on it repetitively.

So what does all this have to do with stopping panic attacks? Actually, a whole lot. Panic attacks are the ultimate example of loop-based thinking. They are a kind of hypnotic state, albeit one that is extremely negative and destructive to the sufferer.  Panic attacks begin with a terrifying image or sensation, which then begins to feedback onto itself in a loop. So the sufferer’s mind just goes around on and around in an obsessive loop, which feeds off of the original fear.  

How to stop panic attacks? First, realize what they are, cognitive loops; then use one of several methods to “break the spell” of the panic attack by either 1. stopping the loop, or 2. introducing a new loop that is more beneficial.  Let’s take a look at these two techniques to stop panic attacks, one at a time. 

Stopping panic attacks by halting a cognitive loop: 

In some cases, panic attacks can be stopped very quickly by shifting your focus in an extreme way.  Although it is not always appropriate or possible to use this method, if you can get a moment alone in a private place, there are things you can do to “shock your system,” and halt the repetitive loop of the panic attack.  One method is to scream at the top of your voice, “stop!”  A loud outburst of this type can often be enough to stop the mental loop that is running (the panic attack). 

Another technique is to shower with extremely cold water, or if that’s not possible at the moment, just put ice cubes straight from the freezer down your shirt. Again, the shock of the freezing cold water or ice will often be enough to stop the panic attack “loop,” and reset your thought processes. 

Stopping panic attacks by replacing a cognitive loop: 

In this method, you’re trying to start a new cognitive loop to compete with the panic attack loop that is already running.  One way of doing this is to repetitively sing a very catchy line from a song over and over and over again. Pick a song you really like, with a catchy melody, and don’t sing the whole song — just one or two catchy lines, and repeat them again and again until you feel your state has shifted and the panic attack is fading. 

Another method is to simply repeat a short, catchy phrase.  You can say it out loud or just inside your head.  Famous phrases such as “Now is the time for all good men to come to the aid of their country,” often work, or a scripture quote. You can pick any phrase that flows easily for you and is simple to remember, and it doesn’t have to be motivational or positive — just a bland “neutral” comment is fine.    The key is to repeat the phrase almost obsessively and get into a rhythm with it, so it quickly becomes a repetitive cognitive loop, displacing the old loop — and stopping the panic attack. These are just a few methods to stop panic attacks, and you can find more in the EasyCalm anxiety video series, including our very popular 30 second breathing technique to stop panic attacks. J.Mercer, MA
www.easycalm.com

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The  “Instant Tranquility” NLP Hypnosis Session

Today I’m proud to announce that we have updated the EasyCalm anxiety series to include a brand new NLP hypnosis session called “Instant Tranquility.” The session works relatively quickly, using powerful linguistic “loops”  derived from NLP to calm anxiety and stress, and replace anxious and panicky feelings with a sense of optimism and well-being.

We’ve had phenomenal responses so far to Instant Tranquility, and it is now included as a free bonus with the full EasyCalm series. But because I believe that NLP techniques are such a powerful tool against anxiety and panic attacks, I want everyone to be able to try this hypnosis session, not just those two have purchased the EasyCalm anxiety series. For that reason, I have made the entire session available free on our homepage:  http://www.easycalm.com/

I have also put  Instant Tranquility on YouTube,  where it is rapidly becoming very popular.   I will post a link to the session below in this post so you can try it for yourself . We’re very proud of the success of Instant Tranquility, and hope to add more NLP hypnosis sessions to the EasyCalm series over the next 6 months.

Neurolinguistic programming, or NLP, is probably the most powerful tool available for “reframing” fears, so it is ideal for combating panic attacks and anxiety. Try the session and be sure to leave a comment and let us know how well it works for you too. Great  changes have been reported by many users after only using this session once or twice. It works well for simply relaxing after a stressful day, too! 

So even if you don’t have an anxiety or panic attack  “problem,” you may still notice it helps you relax deeply and stay in a happier state of mind. Afterward, please leave a comment, and thanks in advance for  all your  positive feedback — it is much appreciated.  

Try the Instant Tranquility NLP hypnosis session here!

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Social phobia (also known as social anxiety) is a deceptively prevalent problem in society, particularly in the more “developed” nations of North America and Western Europe. Interestingly, social phobia is less common in many so-called “developing” or “emerging” countries of the world, where there is often a greater emphasis on family and social interdependence, but significantly less emphasis on individualism and the pursuit of wealth.

Because I’ve been traveling a great deal recently, this discrepancy has caused me to wonder about the role culture plays in social phobia. For example, in the United States, individualism is a very strong part of the culture.  The archetype of the “lone cowboy” out on the range, completely self-sufficient and living life on his own terms, is a very pervasive theme in American culture. It is something deep in our collective psyche.

But in the Scandinavian countries of northern Europe, for example, the concept of the individual is considerably less emphasized in society.  Perhaps because they are stable socialist democracies, countries like Sweden and Norway place greater importance on social interdependence and cooperation. And although social phobia does exist in these countries, it is interesting to note that they tend to have significantly lower rates of this problem than either the US or the UK (to name two examples of more individual-focused countries).

All this suggests that society and culture are at least partially to blame for the high rate of social phobia in the West. On the surface, this would seem to make common sense.  After all, social phobia is a fear of “society,” and undeniably, certain societies in the world are easier to fear than others(!).

I want to be clear that I am NOT suggesting that social phobia isn’t an emotional problem that can affect individuals, no matter where they live. I’m simply pointing out that certain societies (and I’ll single out American society to make my point) contribute to the prevalence of social phobia by fostering cultural values which glorify the lone individual, and downplay the importance of the group and social interaction. 

The competitive, hyper-capitalist environment of many American cities encourage this “every person for themselves” attitude. Is it so surprising that our cities are breeding grounds for social phobia, social avoidance, and other anxiety issues?

You know the old saying: “it takes two to tango.”  And when it comes to social phobia, there are two distinct elements involved.  One is the phobia or fear on the part of the individual.  The other is the society that is feared. In my mind, both undoubtedly play a part in social phobia.

Politically and culturally, some societies appear to encourage fear more than others. Conversely, some societies encourage cooperation and connection more than others. My friend from South America has lived in the US nearly 4 years now.  When I asked her impression of America she had a lot of praise and admiration for the country.  But interestingly, she also pointed out, “there’s one thing I have noticed though — I have never seen as many lonely people as here in the United States. There is something in the culture that seems to discourage people from relying on each other and trusting each other.  That part of America makes me sad.”

We’ve all seen the kind of people she’s talking about: disconnected, frustrated, seeing themselves as separated from (and in some cases oblivious to) the culture around them. And these underlying feelings of alienation and competition run so deep in society that even those of us who don’t want to live that way are affected by them. Like it or not, the culture becomes a part of who we “are.”

I’m not ranting against the United States — far from it.  But I suppose I AM ranting against aspects of our shared culture, especially what I term “hyper-individualism,” or the political and cultural threads in society that discourage cooperation, compromise, interdependence, and trust. I believe these same threads are responsible for the high rate of social phobia in the US as well.

As the poet said, “No man is an island.” We are social creatures by design, and our culture should reflect this obvious truth. And yet, too often our politicians and cultural leaders seek to divide and conquer by playing on fear and mistrust. These attitudes filter down through society, encouraging paranoia, loneliness and even social phobia.

It’s not about being on the right or the left, or about conservative or liberal policies — it’s about recognizing the fundamental truth that we are NOT desperate, fear-based little creatures living alone in the world.  We are connected to and interdependent on those around us, and we thrive in the world by virtue of these connections with others.

I don’t think it’s a coincidence that the United States has the highest reported rate of social phobia in the world. Our culture has somehow managed to equate interdependence with “weakness,” while at the same time, discouraging compromise and cooperation — the pillar stones of any great culture.  Even those of us who don’t have social phobia can find ourselves pulling back from others more than we probably should sometimes.

When individuals develop social phobia and other anxiety problems, all of us suffer.  We become less productive as a society when all of our members aren’t living up to their potential.  Perhaps it’s time for a complete overhaul (or at least a re-think) of our cultural values.  For now, the best thing we can do as individuals is to make it a point to connect with people every day — and not just our family and friends.  If we want our culture to be more social, WE have to be the change we want to see, and be willing to reach out to people and show a little trust.

Social phobia may not completely disappear in societies that show more cooperation and interdependence, but research shows that it is dramatically diminished. Let us each do our part to help stamp out the isolationist “lone wolf” culture that allows social phobia to flourish. We’ll also be making the US a friendlier and more “connected” place to live, which can only be a good thing…right?

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Many people are taking fish oil these days to help protect themselves from heart disease and a wide variety of other illnesses.  Research has shown that omega-3 fish oil could be of the most useful natural supplements known to mankind, promoting good heart health, easing joint pain and arthritis, and improving overall health.

But new research suggests that fish oil is also useful for certain types of anxiety, depression and other mood disorders.  For example, one recent study by Andrew Stoll of Harvard Medical School found that higher dosages of omega-3 fish oil were useful in controlling the symptoms of bipolar disorder. Here’s an overview of that study, and other recent research showing the benefits of fish oil for anxiety and depression:

http://www.alive.com/1147a3a2.php?subject_bread_cramb=768

In fact, there is beginning to be an enormous amount of evidence suggesting that omega-3 fish oil promotes both a healthy body and mind. While this research itself might not suggest that fish oil is a “cure” for anxiety or depression, it does appear to be beneficial for both of these conditions, and could make it easier for anxiety sufferers to recover.

 With all the other health-related benefits of taking fish oil, it especially makes sense for people dealing with either depression or anxiety to talk to their doctor about a daily regimen that includes a healthy dose of Omega three fish oil.  Note: if you’re considering taking larger doses of fish oil (such as those used in some research studies) it is especially important to clear this with your doctor first.  Although it is a 100% natural substance, higher dosages are fish oil can have side effects, just like any other supplement.

Personally, I’m a big fan of fish oil, and I think it has played a role in helping me to recover from the anxiety and panic attacks I used to live with. How much of a difference the fish oil has made I can’t say, but I do believe it has helped promote a more stable mood, enabling me to deal with the ups and downs of life better.

However, in my experience is very important to use quality brands of fish oil, containing high amounts of DHA. Of course, these capsules are more expensive than the standard “cheapo” brands you can  find at retail outlets, but when it comes to fish or oil, quality really does make a big difference. The cheaper brands have relatively low levels of DHA, and are not processed to completely filter out harmful contaminants that are sometimes found in fish (Mercury being one example). Omegabright is one brand I can recommend — it is the same brand used in research studies by prestigious universities, including Harvard. You can read more about research conducted using Omegabright on their web site:  www.omegabrite.com

More Information about Fish Oil for Anxiety…

Jon Mercer
www.easyalm.com

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Well, the holiday season is upon us once again and I hope wherever you are, you and your family have a great time– with a minimum of stress and anxiety! 

I don’t think I’m giving away any big secret by saying that many people find the holiday family get-togethers stressful. And in the past, we’ve talked about ways to minimize the anxiety that is sometimes inherent in these situations.

If you’re one of the many people who find the holidays stressful, it can be comforting to realize that you’re not alone. And whatever you do, DO NOT blame yourself about it.  Many, many people find the holidays a bit tough to deal with.

My advice is to keep in mind that these holiday get-togethers usually only last a couple of days, and then it’s back to “real life.” And if all else fails, have a little holiday drink to help you relax — just don’t go too far with it. Family get-togethers can quickly turn into a nightmare when too much alcohol is added into the mix, increasing the general level of anxiety for everyone. 

Like most things in life, a little bit of “holiday cheer” is a good thing, but too much is worse than none at all!

Happy Holidays from all of us here at EasyCalm!
Jon

www.easycalm.com

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