Silver Lining

A loving community finding the silver lining.


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Panic Disorder

Definition: Often experiencing spontaneous, unexpected panic attacks, which cause periods of intense fear

Symptoms of a panic attack:

  • Palpitations, pounding heart, or accelerated heart rate
  • Sweating
  • Trembling or shaking
  • Sensations of shortness of breath, smothering, or choking
  • feeling of impending doom

Symptoms of panic disorder:

  • Sudden, frequent panic attacks
  • Feeling of being out of control during the attacks
  • Fear of future attacks
  • Avoidance/fear of places where attacks have occurred (agoraphobia)

Background/Statistics:

  • Six million Americans have it; women are twice as likely as men to have it
  • Affects 1 in 75 people, mainly teenagers and young adults
  • May be genetic, but also caused by stress or past psychological trauma
  • Occurs due to the activation of the fight-or-flight response caused by epinephrine (adrenaline), but there is not always an obvious trigger
    • One common trigger is fear of having a panic attack
      • This often leads to agoraphobia (fear of places where panic attacks have occurred): ex. a panic attack at a subway station might cause one to avoid subways/other crowded places

How to Feel Better:

  • Tell others. Many sufferers of panic disorder do not notify loved ones about what they experience because they fear being told that it is irrational or fake. However, it is important to tell others about what you experience because support is necessary to get through.
  • Inform medical professionals. People with panic disorder often do not tell doctors about their panic attacks, but doctors can help you get through your suffering, and can prescribe you something to help if the panic attacks get worse. It is also often comforting as well to have a medical professional whom you can trust.
  • Use stress-management techniques, such as meditation, exercise, or cutting down on caffeine. Stress is a major cause of panic disorder, along with other anxiety disorders, so try to cut as much stress out of your life as possible to start feeling better!

Sources:

http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

http://www.adaa.org/understanding-anxiety/panic-disorder-agoraphobia

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“70 Ways To Make Others Feel Special”

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Making others feel happy can bring you happiness too! Yes, many may believe that “why would helping others be good.. shouldn’t I care about myself?”… Helping others actually does help us. It brings out the good in us and it’s our human nature to be sympathetic and caring even if sometimes we forget to show it. In addition, it will make their day which just leads to them wanting to make other’s day and it will be a domino effect! Maybe we can make the whole world happy 🙂

Here are some ways to make other’s feel special 🙂 This article says it all 🙂

http://tinybuddha.com/blog/70-ways-make-others-feel-special/

A mini-summary of the article:

Pay Attention to them: giving them your attention tells them that you care. This can be done by just making eye contact when they are talking to you. Or praise them, or pay attention to the little things they say…when you mentions those later to them it will really make them feel like you care.
See Potential in them: seeing potential in them tells them that you believe in them. It will make them want to work towards a goal more and grow more. This can be done by just encouraging them, comfort them whenever they feel bad, and just tell them to go for a dream they really want 🙂
Be with them: being there for them will really make them feel like they belong… like they matter. You can do this by just talking to them, being there for them when they need you the most and just caring ❤

Challenge Recap

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Challenge Recap: Good job this week! Were you able to maintain a healthy schedule in order to get an appropriate amount of sleep? Did you feel a difference the next morning and for the rest of the day?

Goodnight

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Goodnight

Like clouds on the sky

Floating as they fly.

The gentle sunshine from east to west

We wait, as the sun decides to set.

The night awaits you,

The deep, dark blue.

Oh, my darling, my sweet.

Bundled in thick warm fleece.

May no bad dreams awake you.

And may He protect you.

Goodnight, my dear.

Until the morning cheer.

– Anonymous

Get Enough Sleep! :)

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You always hear about the importance of exercising, and how that leads to a healthy body and mind. That is true, and the same can be applied to sleep. Researchers have proved that just like exercise, getting a proper amount of sleep can lead to a healthy body and appetite. Similarly, it also leads to lower stress levels, which is important with the amount of stress people are exposed to everyday.

People I care about do not pay much attention to the amount of sleep they get. It is hard to notice when something is off with yourself, but your friends and family will notice it for you. They all care and want to help. My friends eat less and have a hard time focusing in class because of their lack of sleep every night.

I would not say that getting a proper amount of sleep has significantly reduced my stress, but I have noticed the positivity in my mind and the smile on my face. Sleep is important, and after a long day, everyone deserves a peaceful break.    

How to get more sleep by staying focused

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  • Don’t procrastinate– It is in our nature to procrastinate, but it is the end goal that should matter. Once you realize that the faster you finish everything you need to, the more time you get to relax.
  • Take short breaks– Trying to focus for a long period of time does not go well. Instead, take short 5-10 minute breaks every hour or so to get your energy back up!
  • Drink water– Drinking less water leads to headaches, which makes it harder for us to focus on our work. Eventually, it makes it hard to get some sleep too. Keeping a bottle of water near you while you are working encourages you to keep yourself hydrated.
  • Get rid of any distractions– Log yourself out of Facebook, turn your phone off, and get settled in a quiet environment so that you can focus and get your work done sooner.   

 

 

Story: Getting enough sleep isn’t impossible. Enjoy your rest!

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Story: Getting enough sleep isn’t impossible. Enjoy your rest!

It’s not impossible! I promise you, getting at least 8 hours of sleep every night is not impossible.

I realize that everyone has busy schedules, so it is hard to finish everything you have to do in order to get an appropriate amount of sleep. Procrastination gets us all. It is hard to go through an entire day of school where all we do is focus on our work, only to come home to do exactly the same thing. Taking a break and watching a movie may seem tempting, but it is important that we find the self control to finish everything we need to do.

I have always been a person who values my sleep, right from a young age. I place limits on myself so others do not have to tell me to go to bed or start working on my homework. By doing so, I have been able to get the right amount of sleep for me.

My friends are not one to value sleep as much as they should, and it worries me to see them exhausted and unenthusiastic the following day. There are always people who worry about you, wanting to make sure you get the proper rest you need. We do too! Please go and enjoy your rest!