Some phobias might belong in one category or another, deding on what the actual trigger is, or be part of a more complex condition such as agoraphobia.

Athletes, singers and actors use breath control to improve their performance. This is the very time when someone is likely to have their first panic attack, or some other symptom of Anxiety. Here are some suggestions: walk round the house or flat go up and down stairs, if available do housework use an exercise video or DVD use an exercise bike, or treadmill. Sometimes the compulsions are thoughts rather than actions. Do any of yours seem inappropriate to the events which trigger them - too much or too little? With practice you will become quicker at spotting the negative thoughts and interrupting them. In addition, you can ask yourself other questions that will help you be more objective such as: Are there other ways of looking at this? In fact cognitive behavioural therapy is typically delivered in between six and 15 sessions. If the three levels are all negative and Anxiety-focused then they will lock together to form a vicious circle. The cognitive work youve done so far will help you identify the emotions that are driving your thoughts. Dont, whatever you do, belittle your achievements. In the meantime, cut down as far as you possibly can and in particular never smoke on an empty stomach. Its quite likely that the task you find hardest is the one you most need to do, and the one that will bring you the most benefit when you succeed. The most important thing is for you to recover, so if you only want a piece of banana or a spoonful of yoghurt tell yourself its okay. Only you can decide what is right for you, but many people have reported the great relief they felt when they finally confided in someone. Even though you can tell someone that is having an Anxiety attack that "It's All In Your Mind", this usually comes out leaving them feel you are trying to be condescending to their plight. The speed of breathing isnt important; what helps me is the awareness of the rhythm of my breathing. I know that I breathe badly when Im tense, I need to work on that.I learnt how to control my breathing and Ive found this really helpful. The answer is to withdraw gradually and with support from a trained professional. It can be quite hard at first to identify your thoughts - sometimes just a single word or image may flash though your mind so quickly that you are barely aware of it. Breathe quietly, and focus on the word relax.