Schizphrenia

What is schizophrenia?

Schizophrenia is a mental illness which affects the way you think. The symptoms may effect how you cope with day to day life.
Schizophrenia is a common illness. About one in a hundred people will develop schizophrenia. It can develop during young adulthood. The early stage is called ‘the prodromal phase’. During this phase your sleep, emotions, motivation, communication and ability to think clearly may change.
If you become unwell this is called an ‘acute episode’. You may feel panic, anger or depression during an acute episode. Your first acute episode can be a shocking experience because you are not expecting it or prepared for it.

Schizophrenia myths

 ‘‘Schizophrenia means someone has a split personality"
One error is that schizophrenia means that people have multiple or split personalities. This is not the case. The mistake may come from the fact that the name 'schizophrenia' comes from two Greek words meaning 'split' and 'mind'.

 ‘Schizophrenia causes people to be Violent"
People with a diagnosis of schizophrenia are more likely to be a danger to themselves than other people. Unfortunately some people with the illness may become violent because of delusional beliefs or the use of drugs or alcohol. Because these incidents can be shocking, the media often report them in a way which emphasises the mental health aspects. This can create fear and stigma in the general public. Only a small minority of people with the illness may become violent, much in the same way as a small minority of the general public may become violent.
Source:  http://www.rethink.org/diagnosis-treatment/conditions/schizophrenia/what

Anxiety Disorders and Anxiety Attacks

Signs, Symptoms, and Treatment Options

It’s normal to feel anxious when facing a challenging situation, such as a job interview, a tough exam, or a blind date. But if your worries and fears seem overwhelming and interfere with your daily life, you may be suffering from an anxiety disorder. There are many different types of anxiety disorders—and many effective treatments and self-help strategies. Once you understand your anxiety disorder, there are steps you can take to reduce your symptoms and regain control of your life.

Understanding anxiety disorders

Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.
In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional—that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.

Do your symptoms indicate an anxiety disorder?

If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder:

• Are you constantly tense, worried, or on edge?
• Does your anxiety interfere with your work, school, or family responsibilities?
• Are you plagued by fears that you know are irrational, but can’t shake?
• Do you believe that something bad will happen if certain things aren’t done a certain way?
• Do you avoid everyday situations or activities because they cause you anxiety?
• Do you experience sudden, unexpected attacks of heart-pounding panic?
• Do you feel like danger and catastrophe are around every corner?

Signs and symptoms of anxiety disorders

Because anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, intrusive thoughts. Yet another may live in a constant state of tension, worrying about anything and everything.
Despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn’t feel threatened.

Emotional symptoms of anxiety

In addition to the primary symptoms of irrational and excessive fear and worry, other common emotional symptoms of anxiety include:

Feelings of apprehension or dread Trouble concentrating Feeling tense and jumpy Anticipating the worst Irritability Restlessness Watching for signs of danger Feeling like your mind’s gone blank

Physical symptoms of anxiety

Anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, anxiety involves a wide range of physical symptoms. Because of the numerous physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is discovered.
Common physical symptoms of anxiety include:

Pounding heart Sweating Stomach upset or dizziness Frequent urination or diarrhea Shortness of breath Tremors and twitches Muscle tension Headaches Fatigue Insomnia

The link between anxiety symptoms and depression

Many people with anxiety disorders also suffer from depression at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.

Anxiety attacks and their symptoms

Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.
Anxiety attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, the terror can be so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack. After an anxiety attack is over, you may be worried about having another one, particularly in a public place where help isn’t available or you can’t easily escape.

Symptoms of anxiety attacks include:

Surge of overwhelming panic Feeling of losing control or going crazy Heart palpitations or chest pain Feeling like you’re going to pass out Trouble breathing or choking sensation Hyperventilation Hot flashes or chills Trembling or shaking Nausea or stomach cramps Feeling detached or unreal

Types of anxiety disorders

There are six major types of anxiety disorders, each with their own distinct symptom profile: generalized anxiety disorder, obsessive-compulsive disorder, panic disorder (anxiety attacks), phobia, post-traumatic stress disorder, and social anxiety disorder.

Generalized anxiety disorder

If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from generalized anxiety disorder (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. Anxiety related to GAD often shows up as physical symptoms like insomnia, stomach upset, restlessness, and fatigue.

Anxiety attacks (Panic disorder)

A panic disorder is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. A panic disorder may also be accompanied by agoraphobia, which is the fear of being in places where escape or help would be difficult in the event of a panic attack. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.

Obsessive-compulsive disorder

Obsessive-compulsive disorder (OCD) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may be troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.

Phobia

A phobia is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and fear of heights. In the case of a severe phobia, you might go to extreme lengths to avoid the thing you fear. Unfortunately, avoidance only strengthens the phobia.

Social anxiety disorder

If you have a debilitating fear of being seen negatively by others and humiliated in public, you may have social anxiety disorder, also known as social phobia. Social anxiety disorder can be thought of as extreme shyness. In severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.

Post-traumatic stress disorder

Post-traumatic stress disorder (PTSD) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about what happened, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.

Self-help for anxiety, anxiety attacks, and anxiety disorders

Not everyone who worries a lot has an anxiety disorder. You may be anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much coffee.
The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. So if you feel like you worry too much, take some time to evaluate how well you’re caring for yourself.

• Do you make time each day for relaxation and fun?
• Are you getting the emotional support you need?
• Are you taking care of your body?
• Are you overloaded with responsibilities?
• Do you ask for help when you need it?

If your stress levels are through the roof, think about how you can bring your life back into balance. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.

Challenge negative thoughts

• Write down your worries. Keep a pad and pencil on you, or type on a laptop, smartphone, or tablet. When you experience anxiety, write down your worries. Writing down something is harder work than simply thinking about them, so your negative thoughts are likely to disappear sooner.
• Create an anxiety worry period. Choose one or two 10-minute “worry periods” each day that you can devote to anxiety. During your worry period, focus only on negative, anxious thoughts without trying to correct them. The rest of the day, however, is to be designated free of anxiety. When anxious thoughts come into your head during the day, write them down and “postpone” them to your worry period.
• Accept uncertainty. Unfortunately, worrying about all the things that could go wrong doesn’t make life any more predictable—it only keeps you from enjoying the good things happening in the present. Learn to accept uncertainty and not require immediate solutions to life’s problems.

Take care of yourself

• Practice relaxation techniques. When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
• Adopt healthy eating habits. Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel more anxious.
• Reduce alcohol and nicotine. They lead to more anxiety, not less.
• Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days.
• Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night.

When to seek professional help for anxiety disorders

While self-help coping strategies for anxiety can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it is important to seek professional help.
If you’re experiencing a lot of physical anxiety symptoms, consider getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.
If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety attacks and anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment.

Treatment options for anxiety disorders

Anxiety disorders respond very well to treatment—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most anxiety disorders are treated with behavioral therapy, medication, or some combination of the two. Sometimes complementary or alternative treatments may also be helpful.

Behavioral therapy for anxiety disorders

Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. Behavioral therapy for anxiety usually takes between 5 and 20 weekly sessions.

• Cognitive-behavior therapy focuses on thoughts—or cognitions—in addition to behaviors. In anxiety disorder treatment, cognitive-behavioral therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety.
• Exposure therapy for anxiety disorder treatment encourages you to confront your fears in a safe, controlled environment. Through repeated exposures to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety gradually diminishes.

Medication for anxiety disorders

Is anxiety medication right for you?

Anxiety medications can be habit forming and cause unwanted side effects, so be sure to research your options. It’s important to weigh the benefits and risks so you can make an informed decision about whether anxiety medication is the right treatment for you.

A variety of medications, including benzodiazepines and antidepressants, are used in the treatment of anxiety disorders. But medication is most effective when combined with behavioral therapy and anxiety self-help strategies. Medication may sometimes be used in the short-term to relieve severe anxiety symptoms so that other forms of therapy can be pursued.
Source:  http://www.helpguide.org/articles/anxiety/anxiety-attacks-and-anxiety-disorders.htm

Antidepressants. What are they?

What are antidepressants?

Antidepressants are psychiatric drugs which are available on prescription, and are licensed to treat depression. Some are also licensed to treat other conditions, such as:

• anxiety
• phobias
• bulimia (an eating disorder)
• some physical conditions

I took medication for six months. It helped lift the fog and gave me the energy I needed to tackle the root cause of my depression. There is no shame in taking medication to treat an illness.

How do they work?

All antidepressants work by boosting or prolonging the activity of particular brain chemicals, such as noradrenaline and serotonin, which are both thought to be involved with regulating mood.
Noradrenaline and serotonin are neurotransmitters. This means that they pass messages between nerve cells in your brain and also between nerves and other target organs in the rest of your body.

What different types of antidepressant are there?

There are several different types of antidepressants, which were developed at different times. They all tend to act on the same brain chemicals and cause similar effects, but the different types have different chemical structures, and may have different side effects.
The different types are:

• serotonin reuptake inhibitors (SSRIs)
• serotonin and norepinephrine reuptake inhibitors (SNRIs)
• tricyclics and tricyclic-related drugs
• monoamine oxidase inhibitors (MAOIs) 
• other antidepressants

(For a list of all antidepressants grouped by type see our page on comparing antidepressants, or for detailed information on an individual antidepressant see our antidepressants A–Z.)

Selective serotonin reuptake inhibitors (SSRIs)

About SSRIs:

• They were first developed in the late 1980s, so they have been in use for about 30 years.
• They work by blocking the re-uptake of serotonin into the nerve cell that released it, which prolongs its action in the brain.
• The side effects SSRIs can cause are generally easier to cope with than those of other types of antidepressants.
• They're the most commonly prescribed type of antidepressant in the UK.

Serotonin and noradrenaline reuptake inhibitors (SNRIs)

About SNRIs:

• The first of these was developed in the early 1990s, so they're one of the newer types of antidepressant.
• The're very similar in action to SSRIs, but they act on noradrenaline as well as serotonin.
• They have a more selective action than tricyclics, which means they're better at targeting the brain chemicals which affect your mood without causing unwanted side effects by affecting other chemicals and other parts of the body as well.
• They're sometimes preferred for treating more severe depression and anxiety.

Tricyclic and tricyclic-related drugs

About tricyclics:

• They're the oldest type of antidepressant, first developed in the 1950s.
• They work by prolonging the action of noradrenaline and serotonin in the brain.
• They're called ‘tricyclic’ because of their chemical structure, which has 3 rings.
• They tend to cause more unpleasant side effects compared with other types of antidepressants.

About tricyclic-related drugs:

• They act in a very similar way to tricyclics, but they have slightly different chemical structure.
• They tend to cause more unpleasant side effects compared with other types of antidepressants, but they're less likely to cause antimuscarinic effects than tricyclics.

Monoamine oxidase inhibitors (MAOIs)

About MAOIs:

• They work by making it harder for an enzyme (monoamine oxidase) that breaks down noradrenaline and serotonin to do its job, causing these chemicals to stay active in the body for longer.
• They can have dangerous interactions with some kinds of food, so when taking MAOIs you need to follow a careful diet.
• Because of these interactions, you're not likely to be prescribed an MAOI unless you've tried all other types of antidepressant and none of them have worked for you.
• They should only be prescribed by specialists.

Source:  http://www.mind.org.uk/information-support/drugs-and-treatments/antidepressants/about-antidepressants/?o=7247#.VdMeyH2jJpU

What is anxiety?

Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. Although we usually find it unpleasant, anxiety is related to the ‘fight or flight’ response – our normal biological reaction to feeling threatened.
We all know what it’s like to feel anxious from time to time. It’s common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:

• sitting an exam
• going into hospital
• attending an interview
• starting a new job
• moving away from home
• having a baby
• being diagnosed with an illness
• deciding to get married or divorced

In situations like these it’s understandable to have worries about how you will perform, or what the outcome will be. For a short time you might even find it hard to sleep, eat or concentrate. Then usually, after a short while or when the situation has passed, the feelings of worry stop.

What is the 'fight or flight' response? Like all other animals, human beings have evolved ways to help us protect ourselves from dangerous, life-threatening situations. When you feel under threat your body releases hormones, such as adrenalin and cortisol, which help physically prepare you to either fight the danger or run away from it. These hormones can: make you feel more alert, so you can act faster make your heart beat faster to carry blood quickly to where it’s needed most Then when you feel the danger has passed, your body releases other hormones to help your muscles relax, which may cause you to shake. This is commonly called the ‘fight or flight’ response – it’s something that happens automatically in our bodies, and we have no control over it. In modern society we don’t usually face situations where we need to physically fight or flee from danger, but our biological response to feeling threatened is still the same.

When does anxiety become a mental health problem?

Because anxiety is a normal human experience, it's sometimes hard to know when it's becoming a problem for you – but if your feelings of anxiety are very strong, or last for a long time, it can be overwhelming.
For example:

• You might find that you’re worrying all the time, perhaps about things that are a regular part of everyday life, or about things that aren’t likely to happen – or even worrying about worrying.
• You might regularly experience unpleasant physical and psychological effects of anxiety, and maybe panic attacks.
• Depending on the kind of problems you experience, you might be given a diagnosis of a specific anxiety disorder.

Going out of the house is a challenge because I [have a] fear of panicking and feel that I'm being watched or judged. It's just horrible. I want to get help but I'm afraid of being judged.

Source:  http://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/?gclid=CjwKEAjwxruuBRC9lLGslqjs-HISJAAkq21s4HrZ0ITIntZnQ1JNNjp0haDJWmZOaOQteXpZk4A-JRoCZNLw_wcB#.Vc9mcX2jJpU

What is serotonin syndrome? Natural ways to boost serotonin levels

What is 'serotonin syndrome'?

Serotonin syndrome is the consequence of excessive stimulation of the central nervous system and peripheral serotonin receptors. It can arise due to taking medication, illegal drugs or dietary supplements, and normally occurs when two drugs that affect serotonin levels are taken at the same time i.e. taking migraine medicine alongside antidepressants.
Carcinoid tumors can cause excessive levels of serotonin. These are cancerous and are commonly found in the GI tract. The tumors cause too much serotonin to be released. Most carcinoid tumors have no symptoms, and so they are often found when tests or procedures are carried out for other conditions.
Serotonin syndrome leads to excessive nerve activity. Symptoms can occur within a few hours of the substance, inducing the condition, being taken. It is potentially life-threatening, and signs and symptoms include:⁷

Excessive levels of serotonin can occur through taking two different kinds of serotonin-boosting medication, such as antidepressants and migraine medicine.

• Agitation and restlessness
• Confusion
• Increased heart rate and blood pressure
• Pupil dilation
• Diarrhea
• Headaches
• Shivering
• Sweating
• Loss of muscle co-ordination
• Goosebumps
• Muscle rigidity.

If the case is severe then serotonin syndrome can be life threatening. It can lead to high fever, irregular heartbeat, seizures and unconsciousness.

Treatment

Serotonin syndrome cannot be diagnosed by a single test, and as many other conditions share similar symptoms, a health care provider will attempt to rule these out before diagnosing serotonin syndrome.
If diagnosed, treatment will focus on attempting to restore normal serotonin levels. If symptoms are minor then stopping the medication that began the problem could be enough to make the symptoms go away after a few days.
More extreme forms of serotonin syndrome may require treatment in hospital. Depending on the degree of the symptoms, various medications can be given to relax or paralyze the muscles, control heart rate and blood pressure and in some cases block the production of serotonin.
Oxygen can also be given as can fluids intravenously, in order to maintain normal levels of oxygen in the bloodstream and to treat fever and dehydration.

Natural ways to boost serotonin levels

As well as SSRIs and illegal drugs, there are believed to be other ways to increase the levels of serotonin in the body.

Legumes such as chickpeas may have rich amount of trytophan, the key component of serotonin.

• Mood induction: alterations in thought, either through psychotherapy or self-induction, could increase levels of serotonin if the interaction between serotonin synthesis and mood is a two-way relationship.
• Light: already used as a treatment for seasonal affective disorder, a few studies have suggested that it can be used to treat depression as well.
• Exercise: exercise has an antidepressant effect, and some research has suggested that it can increase brain serotonin function.
• Diet: foods that have higher levels of tryptophan than others could be linked to improved mood and cognition, possibly due to increased serotonin levels.

These are all areas that require further study, as current knowledge remains speculative.


There is a lot that is still unknown about serotonin. The difficulties surrounding the study of brain functions means that it will be some time before a full knowledge of serotonin can be acquired.

Sourcre:  http://www.medicalnewstoday.com/articles/232248.php?page=2#natural_ways_to_boost_serotonin_levels

Depression and the Development of Novel Medications

It usually takes weeks to months after starting an antidepressant for people with depression to feel substantially better. Researchers at the National Institute of Mental Health (NIMH) have been experimenting with new medications that rapidly decrease symptoms of depression within just a few hours. Understanding how experimental medications may work to quickly lift severe and hard-to-treat depressive symptoms may lead to development of new, faster-acting treatments.
Source:  http://www.nimh.nih.gov/news/science-news/2014/nimh-twitter-chat-on-depression-and-the-development-of-novel-medications.shtml

Gut Bacteria Plays a Key Role in Inducing Early Life Anxiety and Depression

Gut flora consists of a set of complex microorganism species that live in the digestive tracts of animals. Adding to the importance of these intestinal bacteria, scientists from McMaster University in Canada have discovered that it also plays a key role in inducing anxiety and depression that can lead to early life stress.

Premysl Bercik, associate professor of medicine with McMaster University's Michael G. DeGroote School of Medicine, said, "We have shown for the first time in a mouse model of anxiety and depression that bacteria play a crucial role in inducing this abnormal behavior. It is not only bacteria but the altered bi-directional communication between the stressed host, mice subjected to early life stress, and its microbiota, that leads to anxiety and depression."

For the study, researchers subjected mice to early life stress. Newborn mice were separated for three hours each day from their mothers and then they were put back with them. Rodents with complex microbiota, which had been maternally separated, displayed anxiety and depression-like behavior, with abnormal levels of the stress hormone corticosterone. These animals also showed gut dysfunction based on the release of a major neurotransmitter called acetylcholine.

Then, the researchers repeated the same experiment in germ-free conditions and found that in the absence of bacteria, mice which were maternally separated still have altered stress hormone levels and gut dysfunction. The study findings suggest that relatively minor changes in microbiota profiles or its metabolic activity induced by neonatal stress can have profound effects on host behavior in adulthood. Bercik said, "Neonatal stress leads to increased stress reactivity and gut dysfunction that changes the gut microbiota which, in turn, alters brain function." 

Source: http://www.medindia.net/news/gut-bacteria-plays-a-key-role-in-inducing-anxiety-and-depression-151629-1.htm

Stress, anxiety and depression. Ten ways to fight your fears

Whatever it is that scares you, here are 10 ways to help you cope with your day-to-day fears and anxieties.

1. Take time out

It feels impossible to think clearly when you're flooded with fear or anxiety. A racing heart, sweating palms and feeling panicky and confused are the result of adrenalin. So, the first thing to do is take time out so you can physically calm down.

Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath. When you've physically calmed down, you'll feel better able to decide on the best way to cope.

2. What's the worst that can happen?

When you're anxious about something – be it work, a relationship or an exam – it can help to think through what the worst end result could be. Even if a presentation, a call or a conversation goes horribly wrong, chances are that you and the world will survive. Sometimes the worst that can happen is a panic attack.
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Stay where you are and simply feel the panic without trying to distract yourself. Placing the palm of your hand on your stomach and breathing slowly and deeply (no more than 12 breaths a minute) helps soothe the body.
It may take up to an hour, but eventually the panic will go away on its own. The goal is to help the mind get used to coping with panic, which takes the fear of fear away.

3. Expose yourself to the fear

Avoiding fears only makes them scarier. If you panic one day getting into a lift, it's best to get back into a lift the next day. Stand in the lift and feel the fear until it goes away. Whatever your fear, if you face it, it should start to fade.

4. Welcome the worst

Each time fears are embraced, it makes them easier to cope with the next time they strike, until in the end they are no longer a problem. Try imagining the worst thing that can happen – perhaps it's panicking and having a heart attack. Then try to think yourself into having a heart attack. It's just not possible. The fear will run away the more you chase it.

5. Get real

These tips are designed for people who are coping with day-to-day fears and anxieties. If you have been diagnosed with an anxiety-related condition, see our page on generalised anxiety disorder.

Fears tend to be much worse than reality. Often, people who have been attacked can't help thinking they're going to be attacked again every time they walk down a dark alley. But the chance that an attack will happen again is actually very low.
Similarly, people sometimes tell themselves they're a failure because they blush when they feel self-conscious. This then makes them more upset. But blushing in stressful situations is normal. By remembering this, the anxiety goes away.

6. Don't expect perfection

Black-and-white perfectionist thinking such as, "If I'm not the best mum in the world, I'm a failure," or, "My DVDs aren't all facing in the same direction, so my life is a mess," are unrealistic and only set us up for anxiety.
Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it's essential to remember that life is messy. 

7. Visualise

Take a moment to close your eyes and imagine a place of safety and calm – it could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.

8. Talk about it

Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or family member, call a helpline such as the Samaritans (08457 90 90 90, open 24 hours a day). And if your fears aren't going away, ask your GP for help. GPs can refer people for counselling, psychotherapy or online help through an online service called FearFighter.

9. Go back to basics

A good sleep, a wholesome meal and a walk are often the best cures for anxiety. The easiest way to fall asleep when worries are spiralling through the mind can be to stop trying to nod off. Instead, try to stay awake.
Many people turn to alcohol or drugs to self-treat anxiety with the idea that it will make them feel better, but these only make nervousness worse. On the other hand, eating well will make you feel great physically and mentally.

10. Reward yourself

Finally, give yourself a treat. When you've picked up that spider or made that call you've been dreading, reinforce your success by treating yourself to a candlelit bath, a massage, a country walk, a concert, a meal out, a book, a DVD, or whatever little gift makes you happy.
Source: http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/overcoming-fears.aspx