CBT For Agoraphobia: Progress With Treatment Awaits

 by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com


Many view Agoraphobia as a complicated phobia, due to its tendency to permeate so many aspects of the sufferer's life.  In fact, in my field it is labeled as a "complex phobia" as opposed to a "simple phobia".  However, it really isn't that complicated or complex, just involved. Recently, I wrote a blog post on what Agoraphobia is about, in addition to its typical symptoms.  If interested, it's entitled Agoraphobia, Panic Attacks and You.  In this post,  however, I'll be focusing on treatment. 

CBT for Agoraphobia is the key form of treatment and the only one that is research proven.  Unfortunately, rather than receiving phobia treatment from an anxiety doctor or specialist who can provide it, many with this phobia are still wasting time with traditional therapy that has not been proven to work.  As far as CBT (Cognitive Behavioral Therapy) is concerned, it easy to see why it has been scientifically shown to help those with this anxiety disorder make progress.

Why CBT works for Agoraphobia and all other phobias:

The only way to overcome fear is by taking action, not by talking about it and reviewing why you have it.  CBT is about ACTION.

"What kind of action?"

The action of CBT takes many forms.

One form of action is identifying the perspectives that encourage one's Agoraphobia.  These perspectives, because they are false and only lead to fear, need to be changed.  Working on changing these perspectives and seeing one's life experience differently is one form of taking action.  For example, Agoraphobic thoughts tell you that you are trapped with no easy escape or without any help easily available.  This then encourages a panic attack or leads to panic attack symptoms.  However, CBT can help you shift your perspective in these anxiety producing moments, so that you realize you're in no present danger.  This perspective shift is one aspect of the Cognitive Therapy piece of CBT. 

Another form of action is the type that most associate with CBT.  This is called Exposure therapy.  In order to truly overcome Agoraphobia, one must face fear and anxiety.  You might anxiously be asking, "But is CBT going to force me to face all of my anxiety at once?"  CBT doesn't force anyone to do anything they're not ready and willing to do.  Also, based on how quickly an Agoraphobia sufferer is ready to move forward, Exposure therapy is best done gradually.  Each step builds confidence as one begins to face panic attack symptoms and situations they have been avoiding.  Taking action in this way is empowering and a great confidence booster.  Once you begin, you'll see that progress can provide comfort with:

standing in lines,
being stuck in traffic,
being on a crowded elevator,
driving out of your comfort zone,
being alone without a support person . . .

and all the other classic symptoms of Agoraphobia you thought you could never face.  More importantly, once your brain adapts to your anxiety provoking stimuli (your scary, anxious situations), it will no longer trigger the fight or flight response and adrenaline surge that encourage panic attack time!

Agoraphobia, though involved, is just like any fear.  And fear can be conquered!

For information on our treatment options for Agoraphobia at The April Center For Anxiety Attack Management, just follow the link.

 All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!
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photo credit: Kaptain Kobold via photopin cc

Public Speaking and Speech Anxiety: 5 Ways To Overcome Nervousness

 by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com

For many, public speaking can be a nerve rattling proposition.  If you get nervous or experience anxiety when giving a speech or in any form of public speaking, you are not alone.  In fact, fear of public speaking is one of the most frequent anxiety issues around.

Why Is Speech Anxiety and Nervousness In Public Speaking So Common?

There are a variety of reasons, but one of the most reasonable explanations is that we are social beings and care about how others perceive us.  Part of this concern is healthy.  Unfortunately, for millions of people, the concern has reached an unhealthy level.  They worry too much about being evaluated and lend too much importance to public speaking performance.  This then leads to anxiety or even a phobia.

So, in order to assist those with speech and public speaking anxiety, here are:

5 Ways To Overcome Nervousness and Anxiety in Public Speaking:

1.)  Focus on what you can give to the audience, not on your performance.

When you focus on how you're presenting to the audience and what you are doing wrong, you're moving away from the reason you're speaking to the audience - To give them something.  Focusing on your performance creates anxiety.

2.)  Over prepare.

Unless it's an impromptu speech, prepare well so that you remove anxiety about forgetting the material.  Also, being prepared inspires confidence. 

3.)  Practice presenting in front of a pretend audience at home.

Practice presenting as if you are speaking to the most critical, hostile audience you can.  That way, when actually giving your speech, you'll be ready and aware that this real audience is friendlier and less difficult.

4.)  Maintain a realistic perspective.

People don't care as much about your performance as you think they do.  They just want the information.  And if you can give it to them with a smile and engaging explanations even better.

5.)  Find a public speaking role model and imitate them.

Role models are guides for behavior we wish to cultivate.  Search for a model at work, in the media or even in your social circle.  Ask yourself how and why this person appears so comfortable. How do they engage an audience?  How do they carry themselves?  Then act accordingly.

Of course, these tips are for more mild fears and anxiety symptoms in public speaking.  If you find that your speech and public speaking anxiety is severe,  seek treatment from a doctor specializing in anxiety. 

All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!
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o.c.d., phobias or anxiety? THE Question

by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com


Here is a vital question to ask yourself if you suffer with phobias, o.c.d. and any other form of anxiety:

"What am I truly afraid of?"

I'm not talking about the content of your fear or anxiety.  For example, I'm not talking about your fear of panic attacks, your fear of driving, a blood phobia, agoraphobia, fear of germs, fear of flying, obsessions or really any piece of anxious subject matter or content.

What I'm talking about is what you're really truly afraid of.  Often times, when anxious, one can get lost in the content of their anxiety and lose sight of or not even know what they truly fear anymore.

When we know what we truly fear, we can set the stage to confront the content and anxiety symptoms that have become a barrier.  Working through whatever anxiety plagues you then becomes easier.

For example, what do many with social phobia truly fear?  Is it really just parties or social gatherings or meeting someone that may reject or criticize them?  Or is it ultimately a fear that they'll be alone?  Looking beneath the fear of rejection is a powerful process.

For those with o.c.d., if we look beneath the content of obsessions about germs, contamination, sex, harm, etc. , what we often find is fear of loss, of being alone, and of death.  In fact, fear of death or that which people equate with death, such as loss of family, loss of control, and loss of identity is often the foundation of all fear!

THE IMPORTANT ANXIETY QUESTION:

The question: "What am I truly afraid of?"  is one that is most often asked in our anxiety therapy support groups.  As part of group treatment for o.c.d., social anxiety or panic attacks, honest discussion of each member's fear is encouraged.  This exploration enables members to confront their anxiety in a safe, supportive atmosphere which can move them towards anxiety relief.

When battling anxiety with or without an anxiety doctors assistance, it is always a mistake to focus entirely on content.  In other words, when anxious, most tend to focus on fighting thoughts about their particular anxiety.  Unfortunately, this can increase anxiety because trying to control anxiety by forcing it away can unintentionally create more!

Therefore, asking yourself The Question above can circumvent the natural tendency to fall into the anxiety trap of battling the story in one's head - rather than really looking at what supports it.

So, the next time you're struggling with anxiety symptoms, practice taking a deeper look at the real foundation of your fear.  And then begin working on shifting the perspective that holds that faulty fear foundation together.

All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!
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Treating Anxiety, OCD and Panic Attacks with Songs

 by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com

Treating anxiety, OCD and panic attacks with songs?  Though music is not a panacea, it can certainly help.  Studies have shown that music can boost mood, reduce stress, assist us with expression and be restorative.  Plus, music can be so inspiring!  I think we all can attest to having at least one experience where a certain song made us feel like we could take on any problem or challenge.

And yet, we often forget to turn to music in times of need.

Well, this post has been written to be a reminder.  What better time to use music as a tool for coping and inspiration than when caught in the throes of anxiety?  So, with this in mind, I have created a list of The Best 30 Songs To Help You Face Anxiety, OCD, Fear, Panic Attacks and Phobias!

Click on the above link and be inspired to face anxiety NOW!

The songs on this list have been handpicked by Dr. April, aka the anxiety doctor, as the top songs to help you battle anxiety.  Each and every song on this list can inspire you to face the fear you've been avoiding.  After viewing this list, some people have chosen to listen to several of these songs for courage and strength while actively facing their particular fear.  Ever watched Olympic athletes, boxers or MMA fighters before their main event?  There's a reason they listen to music moments before.  It can pump you up!

So get pumped up and take a look at the list now.

Life is short.  Kick fear today!

All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!


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Agoraphobia, Panic Attacks and You

 by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com

Agoraphobia and panic attacks have a special relationship. In fact, one might say they often go together like peanut butter and jelly - just not in a nice way!

It is often the case that Agoraphobia is a byproduct of an ongoing struggle with panic attacks - creating what is known as Panic Disorder.

But just what is Agoraphobia?  There are many misconceptions.  For example, one is that it is a fear of open spaces.  This can be a symptom, but one I have rarely seen over the years.  Another misconception is that it is a fear of leaving your home.  Agoraphobia can result in this fear, especially in the most severe cases, but this is not the definition.

So what is it then?

Agoraphobia is truly defined by a fear of being trapped in a setting that one feels there is no quick escape or help immediately available.  Generally speaking, those with this fear have a panic attack in these situations.

Because this fear can be triggered in a multitude of contexts for those that suffer, it is called a complex phobia.   

Here is a list of common Agoraphobic fears and symptoms:

- Difficulty driving out of one's comfort zone away from home.   Those with this phobia often have a certain radius in which they feel comfortable and do not travel beyond it easily or at all.

- Difficulty in crowds, including crowded concerts, sporting events and movie theaters.  Sitting in the middle of a row is usually avoided.

- Difficulty being away from home without their labeled support person, often a spouse or family member.

- Fear of flying focused on feeling trapped in an enclosed space with no easy escape.  For similar reasons, fear of traffic, fear of elevators, fear of being on a bus, and fear of driving over bridges are also common.   For some, Agoraphobia can be triggered during weddings, after ordering in a restaurant, on a rollercoaster and while seated in class at school.  

- When confronted by an agoraphobic fear, a panic attack can occur.  Interestingly enough, a panic attack is often the precursor to developing Agoraphobia.  Due to a fear of having another panic attack, one can begin to fear experiences where they cannot escape from quickly, in the event of panic.  For these reasons, panic attacks and Agoraphobia can become inextricably linked.  That said, even if panic attacks devolve into Panic Disorder, Agoraphobia is not always an issue.  So, Panic Disorder and Agoraphobia can also be their own separate diagnoses.

No matter what form these symptoms take, help is available in the form of anxiety treatment provided by specifically skilled anxiety doctors.  Relief is often experienced following Cognitive Behavioral Therapy provided by these specialists.  This therapy is not traditional talk therapy.  It is structured, focused on the present and provides clear cut strategies/tools to overcome anxiety.  It is highly collaborative, which means the anxiety doctor you choose should be verbally engaging.

You can break free of Agoraphobia.  Being limited or, GASP!, house-bound does not have to be your reality.  Seek help and live life!

All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!

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OCD Treatment and Anxiety Doctors: Why so negative?

by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com

OCD Treatment is known by the anxiety doctors who provide it and the OCD sufferers who have entered it as "counter-intuitive". 

This means that proper OCD treatment is not the kind of therapy that focuses on simply being positive and addressing the past events of childhood.  How could it be?  When people are suffering with anxiety, obsessions and compulsions that are wreaking havoc on their personal and professional lives, they need fear-facing help.  Not false assurances that, with conversation, their suffering will disappear with the arrival of insight.

To truly overcome fear, anxiety and OCD obsession, one must FACE it.  You must look it in the eye!  This doesn't sound very positive to many.  But, no one has ever successfully faced fear by running from it or trying to pretend it's not there.  You can't go around it, under it or over it, either.  You've got to go through it!

And that's the beauty of proper OCD treatment provided by expert anxiety doctors and specialists.  The specific evidence-based CBT treatment provided has far-reaching effects.  Facing fear can be the most profound and meaningful action you will ever experience. 

However, the treatment itself is not focused on warm fuzzies much of the time (though anxiety doctors should be kind and engaging).  For example, for those that fear panic attacks, would a therapist repeatedly addressing theories about the relationship between current anxiety and childhood have an impact ultimately?  Sure, it sounds interesting in the moment, but it does so little to change one's current experience of anxiety.  The only way to overcome anxiety, obsessions and accompanying compulsions is to face fear.  This is true for all areas of anxiety.

Purposely experiencing what one fears does not sound very positive.  But, things in life are often not what they seem.  OCD treatment focused on facing fear in the form of an external situation or internally generated by thought is ULTRA-POSITIVE.  Why?  Because, as you learn tools and techniques, your confidence grows.  You begin to feel empowered while taking small steps towards breaking free.  Conversely, not facing fear directly is dis-empowering, discouraging and creates the experience of imprisonment.

In summary, anxiety and "OCD" obsessions and compulsions can be overcome with proper OCD treatment in the form of Cognitive Behavioral Therapy.  Unfortunately, most therapists believe that traditional talk therapy focused on addressing unresolved past conflicts can treat all diagnoses.  However, anxiety disorders such as, OCD, phobias, social anxiety, panic attacks and panic disorder require evidence based CBT treatment provided by specialists.

Making progress just takes a little motivation and commitment to living a life with more freedom and peace.

You can move beyond fear and anxiety.  It can be done.  So . . .  take . . . that . . . first . . .  step!  You're stronger than you think.

All the best,

DR. APRIL 
Director of The April Center For Anxiety Attack Management - Los Angeles

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!

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The Anxiety Cycle On A Bicycle Infographic - Does Your Phobia Fit Here?

by Dr. Craig April, Director of The April Center For Anxiety Attack Management - Los Angeles
www.KickFear.com

The anxiety cycle on a bicycle infographic was created to demonstrate the development of a fear, phobia, OCD obsession, social anxiety and/or anxiety disorder.  The image also applies to panic attacks or any internally focused fear too!

Does your anxiety issue reflect the same pattern?

Take a look by clicking the link below:

http://www.kickfear.com/anxiety-bicycle.html


All the best,

DR. APRIL
Director of The April Center For Anxiety Attack Management - Los Angeles
(Also known as "The Anxiety, OCD, Phobia and Panic Attack Doctor")

P. S.  Don't forget to sign up for my anxiety newsletter on my website's home page where you'll receive free anxiety tips!

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