Quote:

“You're going to meet many people with domineering personalities: the loud, the obnoxious, those that noisily stake their claims in your territory and everywhere else they set foot on. This is the blueprint of a predator. Predators prey on gentleness, peace, calmness, sweetness and any positivity that they sniff out as weakness. Anything that is happy and at peace they mistake for weakness. It's not your job to change these people, but it's your job to show them that your peace and gentleness do not equate to weakness. I have always appeared to be fragile and delicate but the thing is, I am not fragile and I am not delicate. I am very gentle but I can show you that the gentle also possess a poison. I compare myself to silk. People mistake silk to be weak but a silk handkerchief can protect the wearer from a gunshot. There are many people who will want to befriend you if you fit the description of what they think is weak; predators want to have friends that they can dominate over because that makes them feel strong and important. The truth is that predators have no strength and no courage. It is you who are strong, and it is you who has courage. I have lost many a friend over the fact that when they attempt to rip me, they can't. They accuse me of being deceiving; I am not deceiving, I am just made of silk. It is they who are stupid and wrongly take gentleness and fairness for weakness. There are many more predators in this world, so I want you to be made of silk. You are silk.”
― C. JoyBell C.

Obsessive-Compulsive Disorder (OCD)

Obsessive-Compulsive Disorder (OCD) is defined by the occurrence of unwanted and uncontrollable obsessive thoughts or distressing images, and is accompanied by compulsive behaviours. The compulsive acts are performed in order to neutralize the repetitive thoughts or images. Compulsions can involve either repetitive physical behaviours or mental rituals and there are often very strict rules on how this behaviour should be performed.

Most of us at some point in our lives have experienced minor obsessive thoughts. For example, whether we remembered to lock the door or turn the stove off and sometimes we may even engage in these behaviours such as checking the stove or the lock on the door. However, when comparing this to those suffering from OCD, it is very different. Their thoughts and compulsions are much more persistent, extreme and distressing, and the compulsive behaviours interfere with everyday activities and daily functioning.

Other examples of obsessive thoughts include, fear of contamination or dirt, fear of harming yourself or others, intrusive sexual thoughts and fear of illness. It is not uncommon to experience a range of emotions such as feeling stressed or anxious, frustrated, depressed or even a sense of shame and wishing to hide your OCD from others. However, remember there are many people you can trust and talk to, such as mental health professionals, willing to help and offer support!

People with OCD feel as though they have to perform the behaviours over and over again, even if they don’t want to or think they seem meaningless, strange or even irrational. The five main types of compulsive behaviours, which people mostly experience consist of checking, cleaning, ordering/arranging and counting. Many individuals may have a few of these compulsions rather than just one. For a smaller number, having things symmetrical or even are the compulsions experienced. In recent years another form of compulsive behaviour receiving much attention is that of hoarding.

Some people’s behaviours can vary in severity such as washing your hands after going to the bathroom for around 15 to 20 minutes to washing your hands with disinfectants for hours everyday to the point where the hands bleed. This is also similar for checking rituals such as checking all the locks two to three time before leaving the house. Performing these rituals brings the individual a reduced feeling of tension, satisfaction and a sense of control. However, the relief is only temporary and the need to perform the rituals again and again is felt.

Approximately 2-3% of individuals in Australia experience OCD. Reasons as to why one may experience OCD are still unknown, however research has suggested that it may be linked to hereditary and genetic factors, the brain, personality traits or even stressful life events. It is important to look at the different approaches used to treat/manage OCD and one as such is Cognitive Behaviour Therapy.

Cognitive Behaviour Therapy
This is when a mental health professional talks to an individual about their thoughts, feelings and behaviours and discusses alternative ways of thinking and coping. One advantage of this type of therapy is that the individual learns to become their own best cognitive therapist, by being taught techniques, strategies and skills to reduce their fear, or the need to engage in the compulsive ritual or overcome their anxieties and compulsions. Individuals can then continue to apply these techniques in-between or after therapy has finished.

Medication
In some cases medication may be helpful, however this is something that your psychiatrist or psychologist will be able to discuss with you. Certain medications help the brain to restore its usual chemical balance and help control the obsessions and compulsions.

Support groups
There are also many support groups (like here at ADAVIC) available for people with OCD where you can discuss your experiences with others who have been through similar ones.

References

www.anxietyonline.org.au/
www.anxietyaustralia.com.au
au.reachout.com/find/.../obsessive-compulsive-disorder-ocd
http://www.ocd.net.au/

By Alexandra Alipan —ADAVIC Volunteer

Nocturnal panic attacks!

Have you ever woken feeling lost and confused, short of breath, and have a feeling of dying? If so you may have experienced what is known as a nocturnal panic attack, usually occurring when you are comfortable and asleep. They are random and unexpected and may take place when you are experiencing higher stress levels than usual.

When a nocturnal panic attack occurs, you will be awakened violently in a complete state of panic, and may feel as if you have had the worst nightmare you can ever recall, although there was in fact no nightmare at all. You will experience shortness of breath, a racing heartbeat, sweating, tingling sensations throughout your body, dizziness and an overall feeling of dread. Research suggests that these panic attacks usually occur between stages 2 and 3 of sleep whereas nightmares occur during the REM sleep (stage 4) and most likely take place 90 minutes after the onset of sleep. So if nightmares aren’t responsible for panic attacks, what is happening?

The actual reason for nocturnal panic attacks is not known. However, there are many theories including sleep apnea, GORD (gastro-oesophageal reflux), and laryngospasm which is a blocking of the airways usually found in middle aged men. When a person is in a deep relaxed state such as sleep or meditation this relaxation may be what is causing the individual to incur the symptoms of panic. It is noted that people who suffer from nocturnal panic attacks will begin to show symptoms of panic or may feel more anxious when they are participating in meditation techniques.

In a survey conducted with nocturnal panic attack sufferers, the majority responded affirmatively to statements like “I find it hard to just let go,” “I feel uneasy when I try to relax,” and “I’m apprehensive when I’m sitting around doing nothing”. This lead to the results displaying the inability for nocturnal panic sufferers to relax or they have a fear of loss of vigilance. That is, people with nocturnal panic attacks may fear that when they are relaxed, they will be unable to respond appropriately and therefore are unable to protect themselves from threatening stimuli. Therefore, as sleep represents the ultimate relaxation and vulnerability, this fear of loss of vigilance would make a person more likely to incur nocturnal panic attacks.

A common trigger for a panic attack is the feeling of loss of control. For the nocturnal panic attack sufferer it is being in this state of unconscious sleep that represents this ultimate lack of control. There are many rationalisations of why nocturnal attacks may be occurring, including the fear of death as sufferers believe they will die in their sleep and although these fears are irrational, attacks may still be triggered to these suffers.

So, what can a nocturnal panic attack sufferer do? Before you go ahead and try to void yourself of these attacks it is best to see your GP, as they will need to rule out things that may mimic panic attacks such as hyperthyroidism (overactive thyroid), post-traumatic stress disorder (PTSD), and hypoglycaemia (low blood sugar). There are many techniques in assisting you with your nocturnal panic attacks, including Cognitive Behavioural Therapy (CBT) consisting of frequent sessions with a CBT therapist. This form of therapy will assist those suffering to decrease irrational thoughts and behaviours that reinforce the attacks. These techniques may include relaxation methods and also introducing exposure to situations that aggravate the anxiety. This therapy will also support the sufferer in understanding the emotional forces that may have contributed in developing symptoms.

There are many techniques proving to be valuable to sufferers of nocturnal panic attacks. In the view that caffeine, alcohol and illicit drugs may worsen the attacks these things should be avoided. In managing your nocturnal panic attacks you may like to consider exercise (a simple stroll with your dog around the park), or joining a yoga group as these activities will assist in relaxation and in decreasing the severity of attacks. Try listening to some soothing music before bed.

Without treatment these attacks may continue for many years contributing to further irrational fears and phobias, suicidal thoughts or actions, a substance abuse or larger medical conditions. Your anxiety may worsen where you are left seriously affected by your attacks, with lack of sleep, numerous accidents and health issues may possibly arise. There are medications that your GP can assist you with however, this may only be a temporary relief. If you do suffer GORD, sleep apnea or laryngospasm, you will need to consult your GP for medications for these conditions.

As nocturnal panic attacks are still not largely recognised, it would be interesting to hear stories from sufferers regarding their experiences with this condition. Jump on ADAVIC’s forum and tells us what it is like for you with nocturnal panic attack disorder.

By Georgette (ACAP Placement Student)

Some Quotes!

My Social Anxiety - Personal Story

I need to go shopping. There is no food for the kids. I cannot wait for my husband to go shopping on his way home from work. They need lunch, why can I not just jump in the car and go to the shops? I know I will throw them in the car and go through a drive through, that way I am in and out and home again in no time. How long can I keep this up, is it laziness or is there something else going on? I go to work everyday, I smile, my customer service is at an optimum, so why is it the moment I step out those big double doors, I remove a mask and go back into hiding. My mask is the facade that there is nothing going on here, I am fine, I portray my confidence, people seem to like me, so why is it that judgment is crippling me? Oh my god, look what she is wearing, oh no her hair is a mess, she has stuff on her face, her shoes don’t match her skirt, these are all the things that my head fills with every time I walk out of my house without my mask…

With a simple trip to the local shopping centre I would feel stiff, anxious and fearful that everyone is laughing at me. My heart races, I can’t concentrate, my eyes flicker around to see who is looking at me. All this before I go through the checkout and endure what the young lady is going to ask me. My mind is on overload, get the job done and get home. I was living in a world made up of my own thoughts and judgments. Who needs to worry about others negative thoughts, when I was already doing it for them? Enough was enough. I needed to change how I could provide a wonderful life for my children if I was unwilling to let them explore it. Our weekends were usually spent in the house or garden, never venturing out further than my sister’s house.

I needed to change. I was ready to embark on one of the most powerful and amazing journeys of my life, exploring myself deeper than ever before. Learning to meditate was the first step. Sitting with myself long enough to let the negative thoughts ease gave me the permission to just relax. The next step was therapy. Therapy was the scariest experience, releasing years of built up sadness and anger, and I choose to do all this in a group with forty eyes piercing judgment at me. I shed tears, I learnt to laugh again, and began to trust not only others but in myself. Overtime, I learnt that the only person that was judging me was me, that only person that didn’t like me, was me, and the only person that didn’t like the way I looked, was me.

It was in an exercise where I had to place a scary mask on (you know the kind the rubbery latex dress up masks like out of scary movie or Freddie Kruger), where it all hit me like a ten foot wave. As I stood in front of the mirror looking at the person before me, all I could see was me, not the scary mask but the person that I had become. My chest became heavy, tears streamed down my cheeks and fear engulfed me. That scary monster that was reflecting back at me was the person I feared more than anything…ME. I pulled the mask off gulping for air. It had all become very clear. How did I get to this point, why did I hate myself so much?

Step by step with help from a therapist, I began to look deeper inside myself to find a beautiful, powerful woman. Years of built up self judgment began to melt away. When I look in a mirror now I see small wrinkles beginning to form, an overweight body needing attention, but more than that, I see a woman living her life, exploring every inch of herself and the world around her. I still have bad days where judgment seeps through, but I now have the tools to push it away. I see my children’s eyes swollen with pride as they see the difference. I have opened up a whole new world for all of us. Life is so hard at the best of times and I know that the phrase “it is easier said than done” better than anyone, but if I had not taken the first step and reached out for help, I would still be forced to live in a world that was not much fun.

Social anxiety is the fear of social situations and the interaction with other people that can automatically bring on feelings of self-consciousness, judgment, evaluation, and criticism. Social anxiety is the fear and anxiety of being judged and evaluated negatively by other people, leading to feelings of inadequacy, embarrassment, humiliation and depression.

Don’t listen to anyone that says "face your fears and they’ll go away". Sorry, but they don’t understand the dynamics of social anxiety. Getting over social anxiety disorder is not an easy task. Cognitive-behavioural therapy and meditation is a good start for treatment of social anxiety. This will support you in understanding and gaining awareness of your problem. Take a deep breath and take one step at a time.

By Georgette (ACAP Placement Student)

Anxiety in Middle-Aged Men

Middle-age can be a difficult time in one’s life. Individuals may be working, looking after their children as well as their aging parents and may find it difficult to find time for themselves or their relationships. It is a time where people reflect on what they have achieved, and what they have failed to achieve. Hopes and dreams that seemed to light the way to a bright future as an adolescent can act as a stark reminder that life has worked out differently than we had planned.

It is at times like these, particularly for men, that anxiety can rear its ugly head. It is important to make proactive efforts to combat this, not only for your mental health but also your physical health. Research has shown that middle-aged men who suffer psychological distress, such as anxiety or depression are up to three times more likely to have a fatal stroke than middle-aged men who are not depressed or suffering anxiety. Likewise, there is an association between anxiety and depression, and therefore changes to the autonomic nervous system, which regulates the heart rate and the contraction of blood vessels. These changes could contribute to both strokes and heart attacks.

The above tells us that we cannot ignore the signs of psychological distress. Middle-aged men far too often hide, or ignore the signs of trouble. What is concerning and should be noted is that men often do not know the signs to look out for and may be too quick to dismiss serious anxiety or depression as being ‘just stressed’. In addition, men react differently than women when suffering from these types of illnesses. Even more problematic is the lack of reliable and engaging information available for anxiety sufferers.

Many professionals have pointed out that while people tend to understand the changes women go through in middle-age because it is made not only psychologically but also physically evident with the onset of menopause, men are often overlooked in middle-age. Dr Edmond C. Hallberg, a professor of counselor education at the California State University, explains this in his book ‘The Gray Itch: The Male Metapause Syndrome’. While this may be seen in men having breakdowns, acting differently or even having affairs, this is not the traditional route for anxiety. It can however be explained by men’s confusion and anxiety surrounding aging. This can manifest in maladaptive coping techniques like the behaviours described above.

In general however, anxiety for men is not unlike how it is for women. You may experience cognitive disruptions such as nervousness, anxiousness, fearfulness, irritability, impatience, or edginess. This will be exacerbated compared to what would normally be considered to be ‘rational’ or ‘normal’ in the given situation. This can hinder your day-to-day life, concentration and focus. Due to these disruptions, it can often be difficult for men to find solace in sleep or relaxation. This means that the sufferer may be sleep deprived, which can affect most, if not all, areas of daily functioning.

In addition to cognitive disturbances and sleep deprivation, men can suffer from exhaustion. Exhaustion can occur not only because of lack of sleep but also because of the emotional toll that the anxiety is placing on a man. An upset stomach or loss of appetite is also not uncommon when dealing with anxiety. For others, it can involve nausea or diarrhoea. Also of concern is that men may experience respiratory disturbances including a shortness of breath which can cause dizziness, light-headedness or even fainting.

What is important is that anxiety is a different experience for most sufferers. Not everyone has the same triggers or the same manifestations of their anxiety. In the case of middle-aged men it is important that what you (or a friend) is going through is not overlooked. If you don’t know where to start you can always call ADAVIC or have a look on our website which can direct you to some means of assistance. In addition to all that has been discussed in this newsletter and previous ones, it is important to understand and acknowledge that anxiety affects people of all sexes, ages and circumstances. There is no norm here, but taking steps in education and recovery are only ever beneficial to you and those surrounding you.

By Jess—ADAVIC Volunteer

Weekly Quote

"I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances."
- Martha Washington