I am 30 year old female, after delivery I started to feel hyperventilation all of sudden and other symptoms like dizziness, not able to concentrate, chest tightness, sometimes if I get late to office or for any urgent work I get anxious and butterfly sensation in stomach. Currently I am on antianxiety medication- Zosert. Could you please suggest me how to get rid of this. Thank you for your help.
Ask Free Question
Hi there, I am very glad for your question. I appreciate that you got the courage to have your question answered on a public forum. Thought challenging in cognitive behavioral therapy Thought challenging?also known as cognitive restructuring?is a process in which you challenge the negative thinking patterns that contribute to your anxiety, replacing them with more positive, realistic thoughts. This involves three steps: Identifying your negative thoughts. With anxiety disorders, situations are perceived as more dangerous than they really are. To someone with a germ phobia, for example, shaking another person?s hand can seem life threatening. Although you may easily see that this is an irrational fear, identifying your own irrational, scary thoughts can be very difficult. One strategy is to ask yourself what you were thinking when you started feeling anxious. Your therapist will help you with this step. Challenging your negative thoughts. In the second step, your therapist will teach you how to evaluate your anxiety-provoking thoughts. This involves questioning the evidence for your frightening thoughts, analyzing unhelpful beliefs, and testing out the reality of negative predictions. Strategies for challenging negative thoughts include conducting experiments, weighing the pros and cons of worrying or avoiding the thing you fear, and determining the realistic chances that what you?re anxious about will actually happen. Replacing negative thoughts with realistic thoughts. Once you?ve identified the irrational predictions and negative distortions in your anxious thoughts, you can replace them with new thoughts that are more accurate and positive. Your therapist may also help you come up with realistic, calming statements you can say to yourself when you?re facing or anticipating a situation that normally sends your anxiety levels soaring. As you explore your anxiety disorder in therapy, you may also want to experiment with complementary therapies designed to bring your overall stress levels down and help you achieve emotional balance. Exercise ? Exercise is a natural stress buster and anxiety reliever. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief. To achieve the maximum benefit, aim for at least an hour of aerobic exercise on most days. Relaxation techniques ? When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, controlled breathing, and visualization can reduce anxiety and increase feelings of relaxation and emotional well-being. Biofeedback ? Using sensors that measure specific physiological functions?such as heart rate, breathing, and muscle tension?biofeedback teaches you to recognize the body?s anxiety response and learn how to control them using relaxation techniques. I hope this helps. I wish you a very quick and speedy recovery.
Take help from the best doctors
Ask a free question
Get FREE multiple opinions from Doctors