Beyond Anxiety and Depression - panic attack

7 Relaxation Techniques For Anxiety

Gloria Goodwin — Thu, 09 Aug 2012 12:46:08 +0000

Anxiety is a powerful and strong emotion that can wreck havoc on someone's life. Anxiety comes in many forms and can be caused by a variety of things. Anxiety can be both a chemical and environmental problem. In some people their anxiety comes from their body's natural chemistry. Chemical imbalances in the brain can result in uncontrolled anxiety in one's life even when everything is going perfect. In most cases though anxiety is a result of their surroundings.

Relaxation Techniques For Anxiety

Dealing with this without the help of a doctor can be a daunting task that seems hopeless. However, there are 7 powerful relaxation techniques that can be used to treat anxiety no matter what the cause.

1. Exercise

Exercise is by far the most powerful relaxation technique for anxiety. Chances are you have probably heard this tip before and for good reason. When you exercise your body releases chemicals called endorphins which create a natural high induced to relieve anxiety. Exercising is not only healthy for the body, but incredibly healthy for the mind as well. Exercise is a huge part of mental health and can be incredibly potent in alleviating anxiety in almost everyone.

2. Deep Breathing

Deep breathing is one of the most effective ways to reduce anxiety immediately. Deep breathing is very effective and works for everyone. When you take deep breaths you are giving your brain a huge boost of oxygen. This huge boost of oxygen initiates a chain effect of chemical reactions in the brain which ultimately leads to a huge reduction in anxiety.

3. Meditation

Most people think of meditation as a spiritual technique. This could not be further from the truth. Meditation is incredibly effective at reducing anxiety and stress. Meditation is considered to be one of the most peaceful and tranquilizing activities that one could do. Meditation helps to control the racing thoughts that are typical of someone who suffers from moderate-to-high anxiety. Over time this just continues to get more effective as the user learns a higher degree of mental self-control. This allows them to stop the negative thoughts that cause them to panic and anxiety much easier.

4. Progressive Muscle Relaxation

Progressive muscle relaxation is one of the new and exciting anti-anxiety remedies out there now. It works by alternatively relaxing and contracting muscles throughout the body. With progressive muscle relaxation you tense your muscles for approximately 10 seconds and then release for 20 before moving to a different muscle group. After the 10 seconds of tensing the user relaxes the muscles. After the relaxing of the muscles a warm sensation and heaviness enters the muscles for the remaining 20 seconds. This warm sensation and heaviness results in a state of mental relaxation for the brain.

5. Audio-Therapy

Few people think of audio therapy when trying to think of a solution to their anxiety problem. However, it has been proven that listening to soothing music has a potent effect in alleviating anxiety. Audio therapy is often used to help people fall asleep easier, reduce anxiety, and fill better overall. This is definitely a technique that cannot be overlooked. There is a reason there is a huge market for this. It works very well when using slower paced music. However, the music needs to be pleasing or this technique will not work.

6. Aromatherapy

Aromatherapy has been a highly reputed anti-anxiety remedy for quite some time. The reason is because it simply works. When we smell something good it triggers chemical reactions in the brain that cause it to release chemicals that enhance mood. This has been proven in thousands of clinical studies. Aromatherapy for anti-anxiety is most effective when using all natural essential oils. You should be able to get these at any organic health store. The people who work at these places get questions every day about which essential oils are best for anxiety. I highly recommend asking someone who works at your local organic health store which oils they recommend. They will definitely know the answer to your question.

7. Over The Counter Anti-Anxiety Supplements

When all else fails you should try some over the counter anti-anxiety supplements. Almost every grocery store and drug store in the world carries these supplements. Over the counter anti-anxiety supplements can be used in conjunction with the techniques listed above for further relief. Everyone is different and for some people certain techniques will work better for them and others. In order to find what works best for you try each method listed.

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Natural Remedies for Anxiety

Treatment for Panic Attacks: Free Yourself & Start Living Today

Gloria Goodwin — Fri, 10 Aug 2012 17:33:58 +0000

If you suffer from panic attacks on a daily basis, these can easily start to take over your life. These can hinder people from a lot of different experiences. Most people avoid situations they know will cause attacks, but never know when they will come about.

6 Treatments for Panic Attacks

There are treatments out there, which can help you get back to living once again.

Cognitive Behavior Therapy:

This treatment option is very effective for all different types of people. Instead of using medications, this changes the way a person thinks. The therapist will focus on the thinking patterns of the person and then look at their behaviors that cause the attacks. When you are focusing on what your fears actually are, they become far less of a threat. People who seek this type of treatment are able to realize that the fears they have really aren't as much of a threat as they think they are. It's important for everyone to realize disasters are never very likely to happen and that everything will be fine. This is a treatment that also works on some individuals who suffer from agoraphobia and panic disorder.

Exposure Therapy:

When people go through this type of therapy they will be exposed to panic attacks, but will remain in a safe environment. This will result in them being able to cope with the feelings and learn how to control them. The therapist will ask the patient what their anxiety level is and then work with them to lower that within only a few minutes. There are a lot of different techniques that will be learned, which can greatly reduce that number and bring the patient back to the surface of a low anxiety number. This treatment can help anxiety sufferers become more social because they no longer fear situations that might cause attacks. Having control over emotions can make anyone feel more comfortable on a daily basis.

Medications:

Medications are extremely common because they work more quickly than progressive therapy does. Unfortunately, this treatment option does to treat the problem; it's only going to reduce the symptoms. There are a wide variety of medications that can be used, antidepressants and benzodiazepines are the most effective. Antidepressants have to be taken on a daily basis, not just when panic attacks are occurring. They will take a few weeks to kick in for most people. Benzodiazepines act quickly to get rid of anxiety. One drawback is that these can become addictive for some people. There are a lot of serious withdrawal symptoms associated with them.

Self-Soothing:

People who learn how to soothe their panic attacks on their own can end up living better lives. This is due to them not having fear of being in certain situations because they know how to treat their attack if they have one. Giving up caffeine and smoking is the first thing people should do. Both of these can provoke the attacks and cause them more often. The next step is to learn how to control breathing. This is something that makes a huge difference with anxiety levels during attacks. Those that can get their breathing under control are normally able to think more clearly and reduce their fears. There are also a lot of relaxation techniques that can be used. Something as simple as learning yoga moves could end up being very beneficial. Meditation is something a lot of people use to treat their panic attacks as well.

Massages:

Some people who get massage therapy on a regular basis use this to help relieve stress. This loosens up the body and also diminishes muscle tension. When people have less tension and stress in their body, they are far less likely to have a panic attack and general anxiety each day.

Herbs and Supplements:

These are all-natural treatments for panic attacks, so they are great options to try out for most people. Passion Flower is one of the most popular herbs that is well worth trying out. It calms the body down and reduces anxieties pretty quickly. It's also very relaxing, so it gets rid of heightened emotions. St. Johns Wort is another herb that is worth looking into. This is especially useful for anyone who suffers from feelings of depression and sadness. Valerian is also great for anxiety, but insomnia as well. It can help people get to sleep without completely knocking them out for long periods of time. All of these treatment options can prove to be very effective. It's very important for the person who is trying them out to be willing and open to them. This can increase chances of them working out in their favor.

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Panic Attacks

Understanding Panic Attacks in Children can make a Parents Job Easier

Gloria Goodwin — Fri, 10 Aug 2012 17:32:21 +0000

By understanding panic attacks in children it does make it easier for the parent to handle the situation and deal with it accordingly. What follows is important information that any parent should actually know so they can then identify the problem as early as possible and will then know how to cope with their child and help them through something that can often be extremely scary.

Panic Attacks in Children

Panic attacks are not just something that adults can suffer from; however, with children it does often involve different triggers as they do not have the same pressures being applied to them in everyday life. However, that being said it is best to begin by looking at the physical symptoms so they can be identified as early as possible.

Physical symptoms of panic attacks in children.

In regard to the physical symptoms it is common to see them worsen quite quickly and there will often be a noticeable difference even within the space of ten minutes in a child. The first time it can happen may actually be a real shock even to the parents, but the following are the main symptoms to look for in your child when they are having a panic attack. A child may often complain of difficulty breathing, their pulse rate will increase, they may sweat and tremble and can do so in bursts rather than continuous. Some may also experience a dizzy feeling along with nausea and a tingling feeling in their limbs and it is clear how this can be rather scary for them. They may have a feeling of impending death and are scared with this only adding to the sensation of the panic attack and it is, therefore, important that they are calmed as quickly as possible.

The duration of the attack.

As was already mentioned the attack will often worsen within ten minutes; however, it is often the case that it will peak after only a few minutes and can then quickly subside after that. The shortness of the attack is one reason why a parent must be able to identify it as quickly as possible so they can take the appropriate action and help the child through a scary moment.

Why and where does it happen?

It happens in children when they are scared or nervous about a certain situation, but there is no real reason as to where or when it will happen. It is just as easy for a child to have a panic attack in the home, in a shopping mall, or even in the park, but if you know that your child is prone to them it does pay you to keep a close eye on them when they enter an area where it has happened before. The reason for this is they will often associate it with a negative feeling which then makes it more likely it will happen again.

Treatment for your child.

In children it has been shown through studies that the best form of panic attack treatment is gradual exposure to situations that have previously been known to cause problems. The parent has to take an active role in all of this and act as a source of comfort for the child. The child will also be taught how to alter their train of thought so they can tackle issues better than before; however, normal cognitive-behaviour therapy is not advised on children, which does mean the therapist has to work on developing various skills within the child so they are able to cope better with various situations.

The future for the child.

There is a chance that they may grow out of the phase as they get older; however, this is not guaranteed. The work that is done at the earliest stage, and not including prescribing them medication, can certainly vastly improve their life as a child and encourage them to take part in normal activities and deal with everyday situations. This is not something that needs to cripple the child and with some help the chances of attacks happening will become less and less. So that is the basic information you should know when trying to understand how panic attacks can occur in children and how it can then have an impact on them. Thanks to being prepared with information on the condition it will then allow you the parent to handle the situation far better than you otherwise would and you will be able to calm your child until the attack passes.

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How To Stop Panic Attacks Step-By-Step

Gloria Goodwin — Fri, 10 Aug 2012 17:30:38 +0000

Panic attacks can be very difficult to get through. However, you should know that there are things that you can do to help stop panic attacks without the need for medication or the need to see a doctor.

How To Stop Panic Attacks

There are some natural steps that you can take in order to ensure that you are able to try and keep the panic attack from happening or even to prevent it once you know that one has started.

Step 1

The first thing you need to do is to try and avoid anything that can cause a panic attack. If you feel you absolutely have to do an activity that will require that you to be around stressors for your panic attacks then you will need to know what you can do to stop the attack once you feel that it has begun. Far too many people don't understand the importance of knowing what to do when a panic attack takes place.

Step 2

Know the symptoms and signs of a panic attack. If you are able to recognize the early signs then you will also be able to recognize the issues before it becomes event to everyone around you that you are in the middle of an attack. You will want to look for things like: an increased heart rate, sweating, confusion, tight chest, and trouble breathing are all symptoms.

Step 3

Get fresh air. You will want to move away from the area you are at currently. Try to find somewhere with plenty of fresh air and a great deal air circulation. Some find it important that they move outdoors as this is will allow for the best chance to overcome the panic attack. If you cannot move outdoors try to look for a secluded area that is not doors.

Step 4

Breathe deeply in and out. Breathing in and out deeply is going to help calm your body down in a number of different ways. If you find that you are having trouble breathing and cannot bring it down a notch then you will need to seek further help. Sometimes people find that using a paper bag will really help regulate the breathing should hyperventilation begin to occur.

Step 5

If you are able to control the breathing then you will want to move forward to the through process. Trying to overcome the initial thought or problem that brought on the anxiety should help with a number of different aspects of the panic attack. You will want to look back and see exactly what the problem was and you will even want to log this information so that you will know next time how to avoid it.

Step 6

Once you have gathered yourself back together and have decided whether or not you even feel you are ready to go back to the situation at hand you will be able to do so. It is important that you return to important events if you feel at all possible but events that don't matter so much you should not feel like you need to return to. If you feel returning would bring on another panic attack it is best to stay away if not try and attend one more time as confronting the problem can make it easier the next few times and might eliminate the issue all together after a while. There are many things that will help you with panic attacks. The information above will help you to actually overcome and work through the attack should this happen. There are many different treatment methods that you will want to look into that can help you with preventing the attacks before they happen so that you do not have to worry as often about actually being able to stop the attack. Look into the natural methods that you can use first like therapies before you turn to the modern medication.

The reason you should look for natural methods to stop panic attacks is because these will generally time be a regular occurrence and you don't want to end up taking a medication that can leave you with horrible side effects and cost you a great deal of money if there are methods that you can use to work through the panic attacks natural and cost effectively on your own. Some people can not overcome panic attacks. If you find that this is you then you will certainly want to take your log of attacks and triggers into the doctor and see if there is anything that they can give you to help you through this problem. Remember however, that natural treatment is better in the long run for your body and will leave you with little or no side effects and almost no chance of ending up with a symptoms that is troublesome or bothersome cause you to need medical attention.

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Shyness and Social Anxiety: How to Stop a Panic Attack in its Tracks

Gloria Goodwin — Fri, 10 Aug 2012 17:29:37 +0000

A panic attack can be a very frightening experience. Usually those who experience a panic attack will at first feel some anxiety which could manifest itself as a queasy stomach or just an overall sense of unease. Then, that anxiety will grow, however, until within minutes their heart will be racing, their mouth dry, and a nervous tension will have spread throughout their entire body. A person in the throes of a panic attack often feels completely out of control, and fears that their heart is beating so fast they are going to have a heart attack.

How to Stop a Panic Attack

They begin to genuinely fear death and may have to stop doing whatever they are doing. Then, as quickly as it came, the panic attack may be gone. Because these are such debilitating events, we wrote this article to help you learn how to stop a panic attack in it's tracks.

Tip #1: Practice deep breathing techniques

The key first step for stopping a panic attack is learning how to relax your body. The first symptoms of a panic attack often are physical, thus learning how to soothe those physical symptoms is usually necessary to stopping an attack. When your body begins to experience a panic attack, your "fight or flight" system kicks in and causes you to feel as if you're in danger. This is the same system that puts you into a state of awareness that might allow you to move out of the way of an oncoming car. Therefore, it really does aid us in our survival. In the case of panic attacks, however, it's working overtime and causing us to sense danger when there really is none. A key how to stop at panic attack in it's tracks is to learn better control over your body and its "fight or flight" response. Deep breathing techniques allow you to do this. When we become panicked, we breathe quickly and our chest moves rapidly up and down. This is a further signal to your body that you should be fearful. Slowing down your breathing, on the other hand, tells your body you should be calm. To practice deep breathing, breathe in calmly and try to fill your belly with air. Watch your belly expand, but try not to move your chest too much. Hold the breath in for a short interval, then release. You may want to slowly count to five with each breath. This will calm your body down and take it out of "fight or flight" mode.

Tip #2: Be sure you will come out of the panic attack unharmed

Panic attacks hold their power over people because when you are in the throes of one you may feel that you truly are going to die. Just remember that you are not alone, millions of people experience panic attacks every day. No one, however, dies from them. Panic attacks in and of themselves are not harmful, they just have a way of convincing you that they are. Try to give in to the panic attack. Accept that it is a very frightening experience. Don't try to minimize it, but remember that you will walk away from it unscathed, probably within minutes. This can take some of the power away from panic attacks.

Tip #3: Don't avoid your panic attacks

This seems like unusual advice, but one of the key elements to overcoming panic attacks is to not try to prevent their onset. Thus, you shouldn't alter your daily routine because something you do seems to cause panic attacks. Instead, you should welcome attacks as an opportunity to practice the methods above. Ironically, the more you fight against the prospect of having a panic attack, the greater the chances they will occur. Only when you have completely accepted the possibility of an attack, and increased your confidence in your ability to handle one, will you begin to get control over your panic attacks. Panic attacks are truly frightening to go through. Those who have never experienced one have a difficult time understanding the sheer terror that can grip you during a panic attack. Thus, it's all the more important to learn some ways for how to stop a panic attack in it's tracks. By practicing some of the above methods, you may be able to get a better handle on your panic attacks.

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How to Use Herbal Remedies for Anxiety

Gloria Goodwin — Thu, 09 Aug 2012 13:02:50 +0000

Everyone get anxious at times, but for some, anxiety can be a real problem. If you have anxiety conditions, sometimes the simplest daily activities can be an ordeal. Shopping, paying bills, even going to school or work can seem almost impossible. Have you ever wondered what it would feel like to be calm? Wouldn't it be nice to find a treatment that worked in harmony with your body? Well, there are herbal remedies for anxiety that have been used for thousands of years. Nature has provided us with all the remedies we need to live healthy long lives; all we need to do is find them.

Herbal Remedies for Anxiety

One of the oldest treatments for anxiety is Matricaria recutita, or German Chamomile. This wonderful herb has a delicate scent, and is used to make teas, as well as being sold in capsule form. The essential oil is used in aromatherapy as well. Try rubbing a small amount of the oil on your wrists and behind your ears, and allow yourself to relax. if you are using loose chamomile leaves and flowers, fill a tea ball and allow them to steep for several minutes, before adding a small amount of clover honey. On those particularly stressful days, adding lemon balm or valerian to your tea will increase the calming effect. Chamomile and vanilla oils, mixed together, create a lovely calming perfume with a sweet scent that will keep you and those around you calm in the most stressful situations.

St. John's wort takes its name from common belief that the plant first blooms on St. John's day. This herb has been used for many years to treat depression in Germany. The leaves are steeped for several minutes to make a tea, or capsules are widely available. It can take from a few days to a week or more for you to feel the effects of this herb, and it can be taken for extended periods of time if you are affected by seasonal affective dysthymic dysfunction also known as the "winter blues".

Your herbal medicine cabinet should definitely include skullcap, as well. Not only is skullcap effective in lessening anxiety, it is also effective for a wide variety of other nervous conditions. However, you should never take skullcap if you are pregnant, as it may cause miscarriages in large doses. Because it is very potent, you should try to find standardized capsules, rather than blending your own tea. Many herbal sleep aids have skullcap in them, usually combines with valerian root and chamomile. Skullcap has many other medicinal benefits that you can explore.

Valerian, also known as Jacobs's ladder, has a gentle calming effect and is often found in herbal sleeping aids. The flowers are attractive bluish lavender, and have a sweet smell. You can grow valerian easily in any sunny spot, but be advised; according to European folklore, this herb is grown by witches to entice their feline familiars! Of course, your neighbors probably won't know what this pretty plant is. If you do choose to grow valerian, you can make an oil infusion by suspending the lightly crushed leaves and flowers in pure mineral oil, and putting the bottle in a sunny window. Valerian can also be simmered in a potpourri simmerer. When mixed with lemon balm and chamomile and simmered, it produces a wonderfully calming smell that goes well with quiet meditation music.

Kava Kava comes originally from the South Seas, where it was used to make an alcoholic beverage! Now, you generally will make an ordinary tea from this tropical plant, which can also be bought in capsule form. While kava kava is safe for most people, you should avoid this herb if you are taking medicine for Parkinson's disease. Other than that, a soothing cup of kava kava tea is the perfect way to cure the occasional anxieties of everyday life, and will also bring on a good night's sleep for those nights when you just can't seem to wind down.

If you don't mind having your herb garden overrun with cats, then plant some catnip! Yes, catnip was used by Native Americans to treat anxiety and sleeping problems. It makes cats crazy, but it calms their owners. This herb is generally brewed as a tea, and it has a rather strong taste that many people compare to a mix of oregano and mint. This isn't surprising, as it is a member of the mint family.

All of these herbs can be combined in teas, as aromatherapy, and in essential oils and can be easily grown in most climates. Together, they create a lovely, calming garden, yet another anxiety reliever.

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Natural Remedies for Anxiety

Facts and Tips on the Liebowitz Social Anxiety Scale

Gloria Goodwin — Thu, 09 Aug 2012 03:22:27 +0000

No one is exactly the same when it comes to personality and level of shyness or social anxiety. There are individuals who can stay out in public and thrive when there is a lot of activity while others will avoid this altogether. Any level of shyness or social anxiety has its pros and cons but there may come a time when severe anxiety completely prevents a person from leaving their home.

Liebowitz and His Social Anxiety Test

Since there are so many different levels of shyness and social anxiety, it is necessary to be able to measure it. The Liebowitz social anxiety scale was created by psychiatrist Michael Liebowitz to assess a person's level of public anxiety. The test consists of 24 items. 11 of these items pertain to social situation whereas the other 13 regard performance anxiety. This test was and still is used to determine the range of social interactions as well as performance anxiety within patients who have been diagnosed with various types of social anxiety disorder, which in 1980 were classified as psychiatric disorders.

Components of the Liebowitz Social Anxiety Scale in More Detail

There are all sorts of social situations that a person including yourself might find themselves in. The 11 scenarios documented in this test are very common and happen in everyday life. Such situations include:

Going to a party;
Hosting a party;
Talking to superiors such as a boss;
Calling a person that you don't know very well;
Talking to a person that you aren't acquainted with;
Meeting someone new;
Disagreeing with someone you don't know very well;
Being in the spotlight of a social gathering;
Looking a stranger in the eyes;
Resisting a salesperson that is pressuring you;
Returning or exchanging products at a store.

There are 13 more questions on the test that concern performance anxiety. These include:

Giving a report or presentation to a group of people;
Trying to pick up a person at a social gathering;
Participating in meetings;
Taking an exam or test;
Entering a room where there are already people waiting or seated;
Using a public washroom;
Writing while someone is watching you;
Working while someone is watching you;
Performing or acting in front of a group of people;
Eating in public areas;
Drinking in public areas;
Talking within small groups of people such as friends or colleagues;
Using the telephone in public areas.

The Importance of Honesty for the Test

When answering these questions, you are asked to give a number between 0 and 3. The lower the number, the less anxiety you feel and the fewer times you avoid the situation. The higher the number, the more you feel anxious and the more times you avoid them. While answering higher numbers to a variety of questions does not mean that you have social anxiety disorder, if you feel anxious for many of them, you may want to consult a doctor. The key to obtaining an accurate result with the Liebowitz social anxiety scale is answering honestly. You can deny the right answers if you wish but you will not obtain an accurate test result.

Treatment for Diagnosed Social Anxiety Disorders

The first step in getting help is to admit that you need it. With any self help for any issue, this has to be done because otherwise the treatments or therapy will not have the same effect. Once you have decided that you need help, there are forms of assistance that can reduce these fears that you have with social situations and public performances. There are prescription drugs, natural medicines as well as therapy available. Paroxetine is often prescribed for those who experience social anxiety because of the physical symptoms that they may experience, however, this isn't always necessary. It is possible to combat these fears with support groups, friends and family, and natural anxiety treatments. Sometimes a little boost in self esteem can be the answer as well.

Obtaining a Diagnosis

Of course, obtaining a proper diagnosis is always important. You can take this social anxiety test anywhere you are because all you have to do is answer the questions with the number that honestly describes your feelings in the said situations. In the event that you do receive a moderate to severe score on the test, you are recommended to see a doctor. The physician will tell you the best options based on how you wish to solve the condition. Drugs aren't always the recommended course of action considering self-help can address many social anxiety issues.

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How to Stop Anxiety Attacks Before They Start

Gloria Goodwin — Thu, 09 Aug 2012 03:03:04 +0000

Anxiety attacks are common in adults as well as children. According to statistics 37% of the population suffers from these attacks. An anxiety attack is your body's reaction against what it assumes is posing a threat to you. Now this may be difficult to digest because an anxiety attack rarely, if ever, does anything to help you. It is considered more of a problem in its self. But the truth is it is an automatic reaction against threat. You experience an anxiety attack when the body is experiencing stress. The body releases chemicals to tackle stress which makes you panic. To avoid anxiety attacks you need to face your fears and this article shows you how you can do that.

10 Tips for How to Stop Anxiety Attacks

Tip # 1. Divert Attention

When you are faced with a situation you know will trigger an anxiety attack do not get sacred instead remain calm and in control of the situation. Divert your attention to something else. If you are scared of flying for instance, try looking out of the window and enjoy the beautiful sky instead of thinking you are in air.

Tip # 2. Concentrate

This is akin to meditation where you let yourself relax yet are aware of each part of your body. Slow yourself down and concentrate on yourself. Feel yourself breathe, feel the air going in through your nostril and into your lungs, filling them up. This process will instantly calm you down. Once you feel the stress has died down you know you have overcome the situation. Slowly go back to what you were doing.

Tip # 3. Imagine

When bogged with situations that can trigger a panic attack, close your eyes and think of happy thoughts. Think of pleasant times. Think of people who make you happy. Imagine food you love. Thinking of good things relaxes your mind and releases feel good chemicals that can contain the anxiety attack.

Tip # 4. Take a Walk

Yes, take a walk, literally so. When you walk away from difficult situations you are distancing yourself from them. The distance you put between yourself and your problem will work as a healer. When you are away from the stressful situation your brain senses it and calms down. It stops releasing chemicals that would normally have set off an anxiety attack.

Tip # 5. Make a Mind Switch

Switch over from the current stressful situation to something else. You need to fool your mind and body into believing you are somewhere else or doing something else. Start playing mental games. It could be anything to distract your brain. Play the 'I spy with my little eye' game in your mind. Think of an alphabet and see how many things you can spot beginning with that alphabet. Supposing you hate crowded places and you find yourself in one, do not panic, just relax and play a mental game. Devise a new game, start a counting game add one when you spot a female, subtract two when you spot a male, add five when you see a child. These mental games keep you engrossed and are wonderful stress busters that help you control anxiety attacks.

Tip # 6. Take Control of the Situation

Do not let stressful situations take control of your life. When you find yourself in a situation which you know will lead to panic attack, take recourse before it takes control over you. Another way to fight an anxiety attack is to face the situation. It cannot be that bad if the whole world is doing something that scares you. As long as the situation is not of any danger to you, try to learn to face it and fight it. The courage and strength have to come from within you.

Tip # 7. Look at your Strengths

There would have been many occasions in your life when you overcame trying situations. If you get manage those tricky situations you can surely fight a stressful situation and control the anxiety attack.

Tip # 8. Get Inspired

Let other people's struggles and fights be an inspiration. If you read about people who learned to control anxiety attack you will be inspired to do so the same too. Knowing about others will instill a confidence in you that can be of immense help in fighting your own anxieties.

Tip # 9. Count and Breathe

Counting to 10 while breathing slowly takes away focus from a critical situation because your mind and body are concentrating on something else. You can stop an anxiety attack if you practice this technique. This is known to work in anger management as well.

Tip # 10. Analyze Situations

This is an exercise you can do when you are not in any stressful situation. Think about situations that trigger anxiety attacks. Ask yourself why you panic. Try to analyze the situation and find answers. Speak to yourself about your fears. Walk through them in your mind and see if they are really as bad as you imagine them to be. Once you realize your fears are baseless you will learn to conquer anxiety. To stop anxiety attacks before they start you have to master the art of cheating yourself. The anxiety attack comes from within you. It is a reaction to situations you are unable to manage. Learn to overcome those fears and you will be in control. Whatever way you adopt to fight an anxiety attack remember to tell yourself you can do it. A belief in self is half your battle won.

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How to Overcome Anxiety Attacks

Gloria Goodwin — Thu, 09 Aug 2012 02:55:29 +0000

An anxiety attack can be a very disorienting disorder which is usually uncomfortable and painful for those who are suffering from it. Individuals who are struggling with anxiety are on the constant battle to overcome such fears within them. They usually feel a lot of stress and nervous breakdowns which could lead to some harmful effects that are not really desirable. If you are suffering from this kind of disorder, then you are not alone.

Steps for How to Overcome Anxiety Attacks

Though frightening as this may be, it is good to know that there are several effective ways for how to overcome them. So, how exactly can you do it? I have provided here some tips which could really be helpful for you. Read on..

Tip #1. Use herbal remedies

Herbal remedies proved to be quite effective in dealing with anxiety attacks. Several studies have already shown that herbs such as Chamomile and Valerian root can dramatically lower your anxiety levels. These herbs however, are only effective for mild anxiety attacks like deprivation of sleep because of their sedative properties.

Tip #2. Practice anxiety therapies

There are several therapies which you can take part in to help lower down your levels of anxiety. It includes Yoga, massage and meditation. The best part about them is that they're not only fun, but they also provide a soothing relaxation as well. Since these forms of therapy increase your positive hormones such as Serotonin, the levels of negative hormones are otherwise decreased in the process. Given enough time for such therapies can be really effective for the relief of chronic anxiety disorders.

Tip #3. Maintain a healthy diet

If you think that anxiety comes only from your state of mind, then now is the time to crack the myth. New studies have found out that anxiety disorders could also originate from the gut. This explains why there are several people who are constantly suffering from bowel irritations and anxiety at the same time. The solution? A healthy diet of course! And that means you'll have to reduce sugar, dairy, fat and meat intakes as much as you can, and maintain your diet on fruits and vegetables instead.

Tip #4. Take some deep breaths

Okay, so this might sound a bit weird, but it actually helps. Even if you do it in public, most people around you just don't pay attention and wonder why you're doing that. Here's the good thing about it anyway. Deep breathing is actually very healthy for you even if you are not suffering from anxiety attacks. It provides an increase supply of fresh oxygen towards your brain and oxygenates the blood, which in turn provides energy and helps you in making better decisions.

Tip #5. Incorporate exercise in your daily routine

The awesome health benefits of a regular exercise aren't only limited to a healthy and firm body. In fact, it also helps in lowering down the levels of anxiety by reducing stress while increasing those "feel good" hormones inside your body. As it gets your heart pumping in a healthy rate, regular exercise proves itself to be an effective anxiety treatment that really works.

Tip #6. Find a job you love and loves you in return

It has been found out that around 40 million Americans suffer from work-related anxieties. And it might be the case for you as well. If you can't find out where you anxiety came from, then perhaps it's time to consider your job. I know this might sound impractical especially in such times of crisis. But if you think it gives you anxiety, then it would be best if you look for something new. Hear me, it might be difficult at first, but closing your door to open another one could be fulfilling in the end.

Tip #7. Decrease the amount of toxins you expose to your body

Caffeine or glutamine can be a major trigger to anxiety attacks for most people. Other than these, you might also be sensitive to certain foods which can bring you anxiety attacks. All you have to do is simply reduce your consumption of such foods inch by inch until you no longer crave for them. You might as well be surprised to see how beneficial it can be. And ultimately, find some support around you. As what I've mentioned, you are not alone, and there is no need to be such. Find all the support and help you can get, and be sure to follow these essential tips that will surely lead your way to a life free from anxiety attacks.

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Tips on how to control anxiety attacks step-by-step

Gloria Goodwin — Mon, 06 Aug 2012 01:02:07 +0000

To the sufferer an anxiety attack can really be something that is extremely crippling and will undoubtedly have a major impact on the quality of life that they lead. It does, therefore, make sense to understand the steps that can be taken in order to control an anxiety attack before it happens in order to lessen the impact it has so that being said the following are eight tips that you should know about.

How to control Anxiety Attacks

Think about why you are having one

This may sound a very basic tip; however, by trying to understand what has triggered the attack you can actually start to control it. There will always be some reason behind it no matter if it is worrying about going somewhere, money problems, or relationship issues so being able to put your finger on the reason why will then allow you to start to work to overcome it.

Always remember that you are actually in control

It has to be said that for some people this will be extremely difficult to do during an attack as the body and mind appears to be racing and there is a feeling that everything is spiralling out of control. However, it does actually make a difference if you are able to repeat to yourself that you are actually in control and by doing this the feelings that you have inside will start to subside.

Drink some water

Drinking some water is widely accepted as being a fantastic way to control an anxiety attack and you should look at drinking some whilst telling yourself you are in control. A number of attacks are due to the body being dehydrated, which then leads to more stress so the water will help you in a number of ways as it also takes your mind off what is happening.

Get some fresh air into your lungs

If you are indoors when you have one, then you are advised to get some fresh air even if this is just standing next to an open window. One common feeling amongst people is that the world is closing in and there is a certain stuffy feeling, but by breathing in some nice clean air it does start to help calm the body down. This then takes away the idea that you cannot breathe, which is often one of the main problems people have during an attack.

Focus on your breathing

At some point depending upon your personal preference you should look at trying to focus on your breathing and work at taking long and steady breaths. Look at breathing in through your nose and out through your mouth and do try to hold it in for around four seconds in between. This will help to calm you down and it does also allow you to take your mind off other things by making you focus on one of the most basic things we do in our lives.

Visualize yourself in a better situation

By playing this form of a mind trick on yourself it will help to slow down the body as you start to visualize a situation that is a lot calmer and more peaceful for you. Look at trying to build up this image with it gradually getting nicer rather than suddenly transporting your mind to the end result as you will then benefit from it over a longer period of time.

Move

At some point you are going to need to move, but doing so in a controlled manner. This sometimes leads to people trying to dance or do some kind of exercise as it will also burn off some of the excess energy that you now have coursing through your veins and if you allow that to continually build, then the anxiety attack can often last a lot longer.

Have something that you know relaxes you

The final tip is to have an activity or some interest that you know relaxes you no matter if it is listening to a certain group of songs or reading a book. The idea behind this is that it will help you to remain calm in the aftermath of an attack and make it less likely that it will then come back straight away. Look at setting aside even just thirty minutes once you feel calm to do this before resuming whatever you were doing before. Those are eight tips on what to do when faced with having an anxiety attack and they do follow certain steps; however, people often have their own individual ways of dealing with an anxiety attack depending upon which order works best for them. The key is to know about them in advance and plan what you will do so when the next attack hits you instantly know how to deal with it and prevent it from being too bad.

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