Effective Methods: How To Stop Panic Attacks Naturally

Panic attacks are living nightmares for those who suffer it. There is this constant, irrational and impending doom you always feel but does not know when exactly it will strike you. Similar to other major disorders, panic attacks can cause serious disruptions on an individual’s daily life activities if not the individual obtains an effective medication or learn how to stop panic attacks naturally.

Yes, there are methods or techniques on how to stop panic attacks naturally which you can practice or impart to someone you know who suffers from this awful condition but it is significant to be aware of the cause of this panic attack, the symptoms and manifestations and the available treatments for this condition.

 Definition of Panic Attack Disorder

Panic attack disorder is described as recurring episodes of intense and irrational fear that appears all of sudden and the sufferer have no idea when it will happen or in other words, it often occurs without admonition and with unpredictable frequency. To simplify, panic attacks are sudden attacks of intense anxiety. It commonly affects women more than men and generally occurs in early adulthood. A panic attack manifestation includes heart palpitations, a sense of unreality, and wild fear of dying, chest pains, profuse sweating, and dizziness.


What Causes Panic Attack Disorder?

According to research, there is no specific trigger of panic attacks, however, the predisposition to acquire panic attacks may be due to genetics. The relation of an individual with a certain event in life can also be the cause of the trigger such as finishing school and going out to the real world, getting married and having children. Rigorous stress, for instance, loss of a family member, getting fired from a job, divorce, and troubles in finding a job can also trigger panic attack. Certain medical conditions may also cause panic attacks.

Are Panic Attacks Treatable?

Fortunately, yes! Panic attacks are treatable and you will be glad to know that there are varieties of methods on how to end your suffering. They are generally treated using the natural way or self-help approaches or a sequence of therapy sessions. Some panic attacks patients tends to ask their doctor for self-help approaches because they want to take responsibility of their condition which is a really good thing because determination and commitment is very essential if a person really wants to end their nightmarish condition.

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how to stop panic attacks naturally

how to stop panic attacks naturally

 

How To Stop Panic Attacks Naturally?

Are there really natural ways to stop or prevent panic attacks? Yes, there are. While some people rely on prescribed medications to control their attacks, other panic attack patients tends to stir away from that option due to their fear of getting addicted to the drugs and more importantly, relying on the medication completely and not doing anything for themselves. Other panic attack patients use the natural way or self-help approach.

The first step you need to know if you want to learn how to stop panic attacks naturally is by acknowledging or being self-aware of your condition. It is important to make yourself aware of your condition and how it can negatively affect your life.

When an attack hit you, you are likely to hyperventilate or you are rapidly breathing. Practice how to regulate your breathing until it went back to its normal rate. One of the effective ways to prevent or give yourself a relief from hyperventilating is by bringing a paper bag with you at all times and then breathe into it. Deep breathing exercises can also provide the relaxation you need.

Remind yourself that you are not going to die just because of panic attack and that it will eventually go away. Keep in mind that panic attacks cannot cause you heart attack or suffocation. It is medically proven that panic attacks are not life-threatening. Furthermore, avoid loading your thoughts with negativity of the symptoms you are having it will only cause for your self esteem to stoop down low and it will not help you either. Make an effort to put your thoughts to positive things or on people that makes your happy, that funny joke or moment you and your friends shared or while driving, listen to your favorite songs and sing along with them. Focus your thoughts on things that can put your mind into harmony.

Limiting your intake of coffee or cigarette smoking is another effective method on how to stop panic attacks naturally. Too much smoking or intake of caffeinated beverages can trigger panic attacks. There are also medications such as non-drowsy drugs and diet pills that have panic attacks stimulants so be careful with them.

Another natural way to get rid of panic attack is by using natural herbals such as lemon balms, oats, skullcap, valerian etc.,

Exercising is also beneficial for those who have panic attacks. If you a type of person who feels extremely calm, relaxed and centered after a good run or jumping jacks, you can totally do this to relieve your panic attacks symptoms.

Aside from listening to music while driving, you can also do that while you are at home. For instance when you are cooking or before you go to bed. Switch on your CD player and play some classical and soothing songs to relax and calm your mind.

Educate yourself about your condition. Buy books or magazines that features panic attacks disorder or anxiety. Being aware of important things about your condition can relieve you from distress, in addition, you can learn things on how you can help yourself further to free yourself from horrendous attacks.

 

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Do It Yourself: Relaxation Techniques For Anxiety


Whether we call it uneasy feeling, uptight or bothered, we have all felt anxious once in a while. In fact, it is completely normal to feel anxious that at some degree it can have good effects like for instance harmonizing you up for a big sport match or honing your awareness for your first job interview or school exam.

However, there are some types of anxiety that are not as healthy or advantageous as others. If you get agitated before your job interview, that can be of use. On the other hand, if you did not sleep well the night before or begin to sweat profusely and feel nauseated as you enter the company’s building you are applying for, this is more a serious anxiety attack and if you find that this a part of a long-term condition, you need to learn some effective relaxation techniques for anxiety.

 

Who Affects Anxiety?

Anxiety is very common and it often begins in childhood or adolescence but can also begin during adulthood. Anxiety responses are usually triggered by stress such as heavy schedule at work, crowded places together with a hot weather, bumping into your least favorite people in the world, going to your first date or job interview or any situation or place that may provoke your emotional charge. Significant circumstances in our lives such as death of family member or friends, job loss, divorce, financial problems and personal relationship issues.

How Do You Know When You Are Having Anxiety Attacks?

Research suggests that anxiety is an increased in stimulation about a particular event and that some people may become over-aroused when the specific trigger for their anxiety occurs, like a deadline that must be met. When they become agitated, they develop physical manifestations such as increased heartbeat, palpitations, high blood pressure, excessive sweating and hyperventilation or rapid breathing.

Other anxiety symptoms include chest pain, difficulty in sleeping, asthma attack, a lump on the throat or inability to swallow, migraine headaches and even sexual difficulties.

The symptoms and manifestations are impulsive and may cause disruptive effects on the daily activities of the sufferer.

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relaxation techniques for anxiety

relaxation techniques for anxiety

Importance Of Relaxation Techniques

Being aware of relaxation techniques for anxiety is very essential because if a person if not able to deal with stress effectively, it may affect their self esteem and self worth. There will always be stresses in life so it is important to always be ready when it strikes us.

 

Relaxation Techniques For Anxiety

It is possible to try and cope with anxiety on your own. The first thing to do is to be aware of your condition and accept the symptoms and try to determine and deal with the triggers or causes. Here are the common and effective techniques to reinstate your lost balance and energy and to relieve yourself from anxiety and panic attack.

  • Deep Breathing Exercises. Practicing deep breathing exercises in a quiet place or environment can help you relax. If you are really determined to overcome you anxiety or panic attacks, the first thing you should learn or remember is how to relax. You can achieve relaxation by deep breathing. Deep breathing is not the same as normal breathing. When you do deep breathing you inhale through your nose, feel how your lungs are filled with air and then slowly exhale through your pursed lips. You can do these steps by closing your eyes and quieting your mind.
  • Taking A Hot Bath. Stressed out from work? Your boyfriend/girlfriend acting weird lately? Your brother got into jail? That’s heavy. You can’t think of a way of how to deal with any those, you do not know where you should start, you want to scream! You can’t really think of anything rationally with a state of mind like that. It is like both your body and mind are toast, all you need is a long and hot bath. Soaking in a hot bath is a very great way in reducing your stress and clearing your head. Take a little nap while you are at it.
  • Release Yourself. You’re angry? Furious? Then get angry and furious! Scream, stomp your feet, throw your pillows angrily or punch them, flail your arms in frustration, stomp you feet again and again while wiggling your head. Do whatever you want to release your anger, turn on your CD player in maximum volume and sing along with a song that goes with how angry or frustrated or annoyed you feel. Believe me, you’d feel incredibly relaxed and satisfied afterwards. If want to cry, pour your eyes out until nothing is left.
  • Direct Your Anxiety Towards Other Things. There are people when they are anxious they write down what they feel. Either on a personal blog or journal or diary, it is up to you. Pour your heart out onto that piece of paper, what makes you so sad, so hurt, what makes you afraid, all of the emotions that is currently raging inside your body, splurge them all in there. Or if you love running, go out and run around the neighborhood, it will definitely help you in relieving your stress. Running may seem stressful for other people but for others, it calms them and helps them find their focus.

Those are only the few relaxation techniques for anxiety you can do to regain your focus and relieve yourself from anxiety. You can also eat whatever you want, that will surely help. But if notice that no matter what techniques you do, the symptoms are still there and may be getting worse, it is advisable to seek for professional help.

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Agoraphobia Treatment: Learn How To Break Free

Agoraphobia is one the frightening condition a person can experience in which forces their sufferers to be a prison in their own home. It is important to note that learning what this condition is—such as the symptoms, manifestations, agoraphobia treatment and interventions which you can do to help someone you know who is suffering from this serious mental health condition is important.

Agoraphobia is treatable but before discussing agoraphobia treatment, it is essential to learn how this develops and how this terrible mental health disorder can affect a person’s life.

 

Agoraphobia: Definition & Causes

From the Greek word “agora” meaning “open spaces” and “phobos” meaning “fear”, agoraphobia is the abnormal and relentless fear of open spaces or public places, most particularly in areas in which they think help or escape will not be easily available or difficult to find. Agoraphobia is commonly associated with panic disorder.

Similar to other mental health disorder, agoraphobia is triggered by many factors. One of the factors that contribute into the development of this condition is due to biological factors. According to research, females are more predisposed into developing agoraphobia compared to males. Genetic factors can also trigger this condition which makes agoraphobia different to other anxiety disorders. Psychological factors plays huge role in developing this condition such as the way a person think. Stress or anxiety provoking events can also trigger agoraphobia.

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Agoraphobia: Symptoms & Manifestations

Common manifestations of agoraphobia are fear of traveling alone, apprehension when the person they trust is not around, they also fear confrontations on certain situations, they avoid situations they think can provoke anxiety, they are wholly anxious in crowded places which could eventually get worse where the sufferers will confine themselves in their house or what they prefer to as ‘Housebound Syndrome’. The symptoms may interrupt and affect the person’s daily activities when the condition worsens which will eventually lead into depending on other people to assist them to face situations they could not handle themselves.

As aforementioned agoraphobia is associated with panic disorder, therefore their symptoms may be similar such as disorientation, intense fear, dizziness, rapid heartbeat, indigestion, difficulty in breathing, sweating, trembling of the hands and nausea. The psychological aspect of a person may also be affected as they feel depressed, frustrated, confused, depending on tranquilizers or even alcohol to have relief.

If you notice any of these manifestations and symptoms to someone or to yourself, you may need to seek for a professional help to give you agoraphobia treatment, ideally if you notice the symptoms immediately.

agoraphobia treatment

agoraphobia treatment

Agoraphobia: Treatment & Interventions

Fortunately, there are a number of available agoraphobia treatment and interventions to stop this maddening condition.

  • Prescribed Drugs

Physicians prescribe drugs to agoraphobic patient as these drugs helps in masking the symptoms, however, the effect is only temporary and it does not attend to fixing the underlying cause. If the patient continues the intake of these drugs, as what was mentioned earlier, they may constantly depend on these drugs, in addition, these drugs are accompanied by some unwanted side effects as well.

  • Natural Treatments

To treat the underlying cause of agoraphobia, which is basically an anxiety disorder, we can use some natural products. Natural herbs that contains calming effects such as Scullcap, Valerian and Passiflora incarnate is a very helpful addition to your agoraphobia treatment. These natural herbs can facilitate in restoring the patients lack of harmony or tranquility. St John’s Wort has a long term effect in balancing and tranquil effect, in addition, it helps in reducing the general anxiety levels.

And the best thing about these natural remedies is aside from the fact that it has long term effects or possibility of drug-addiction, it has no unwanted side-effects. You can ask for support and supervision on how to prepare and use the remedies.

  • Treatment Modalities

Techniques or interventions to facilitate the agoraphobic patient to have a better grasp on their condition are also a great way to treat the mental health disorder. This technique is called Cognitive Behavioral Therapy or CBT. This intervention can help the physician and the patient himself in managing the symptoms and the insufficient adaptation. The most common method of treating agoraphobia is by Desensitization.

Desensitization is a type of therapy in which the patient will be progressively exposed to the feared circumstances gently. Setting manageable and realistic goals is essential. Stepping outside the house’s front door can be the first step and then gradually proceed to the next one such as walking around the block or neighborhood. A sign of improvement is when the patient can tolerate being outside the house being alone.

  • Relaxation Techniques

Leaning to do deep breathing exercises, meditation and muscle relaxation techniques is another method in treating agoraphobia. These techniques are huge help in reducing your overall anxiety levels. One of the manifestations of agoraphobia is having negative thoughts, doing these techniques can help you clear up your head and erase those unhelpful and depressing thoughts.

Other helpful tips are by avoiding alcohol and practicing eating healthy foods. Eating balanced diet regularly—complete with fruits and vegetables that will provide you vitamins and minerals—is always essential because it helps in nurturing our mental health. Joining support groups is also useful, try to share and connect with other people who can understand what you are going through. Agoraphobia may be related to other disorders as well so it is important to seek for professional help to evaluate your overall health.

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Going Green with Herbal Remedies for Anxiety

Alternative medicine or unconventional medicine has been gaining popularity from people who seek treatment. It provides emphasis on therapies, improvement of quality of living and prevention of disease that usual conventional medicine could not cure. Through the course of history, men have turned to using plants and herbal medicine for healing and treatment. There is rarely a plant existing that man have not tried to use as a medicine. These plants and herbs are used to treat various illnesses. Herbal remedies of different variety are used for different physical and physiological illnesses. There are also herbal remedies for anxiety and different mental and emotional disorder.

With regards to mental health, stress and anxiety, herbal remedies for anxieties can help in supporting the overall health of the nervous system, and relaxes the nerves with various chemical components found in plants. Different plants and herbs store their chemical components in various parts like roots, stems, bark, fruit, and flowers and most often times leaves. Here are some herbs you could try to relieve anxiety.

Passion flower, with the scientific name Passiflora alata or Passiflora incarnate is used to for treating anxiety, insomnia and even hysteria. It acts to help calm the nerves and induce a sedative effect that in turn reduces restlessness and sleeping problems. It is also proved to uplift the feeling of depression and mood changes due to stress. It contains components such as Chrysin, Vitexin, Isovitexin and Orientin that was tested to show sedative effects to the central nervous system. A recommended average dose of 100-250mg of passion flower is used to relieve feelings of nervousness, tension and general anxiety. The side effects of passion flower are rare and mild or moderate. Side effects like drowsiness, headache or stomach discomfort may rarely be experienced.

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Valerian with the scientific name Valerian officinalis is also an effective remedy for insomnia. It has been used as sedative for a long period and it is proven to be a medication for anxiety. It also affects the central nervous system by relaxing it and relieves nervousness, tension, tremors and agitation. It decreases mild anxiety and stress, and also leads to shorter time to fall asleep also deep and prolonged sleep. It composes of Valepotriates, Valerenic acids, Arganine, Glutamine and Tyrosine. It is prescribed to take 150mg-200mg dose to relieve anxiety and nervousness, but in times that insomnia and difficulty of sleeping occurs a higher dose of 300mg-600mg is advised. Mild side effects of using this herb are headaches, drowsiness or dizziness.

St. John’s Wort which scientific name is Hypericum perforatum is used to balance the neurotransmitters of the body. It promotes a positive mood output when used. It ensures relief of depression and mood changes, including nervous tension and general anxiety. It contains hypericin and heyperforin that helps promote healthy balance of neurotransmitter. It also contains Dianthrone, Ad-hyperforin, Xanthones and Flavonoids that helps in everyday stress. Moderate side effects like light sensitivity is exhibited.

Herbal Remedies for Anxiety

Herbal Remedies for Anxiety

Kava Kava with scientific name Piper methysticum is a popular option for remedy of anxiety and insomnia. It’s a very powerful herb that is an alternative to valium since it reduces anxiety as much but with an upside of no addictive side effects. It can reduce stress and anxiety in a matter of a week. It can also be used by women with depression caused by menopause. It composes of kavalactones like dihydokavin, methysticin, kavain and yangonin. Possible side effects include indigestion, rashes, headache and drowsiness. But be warned that excessive use may lead to skin scaling, kidney damage and blood abnormalities.

Damiana or turnera microphylla can help calm the nerves and reduce depression. It contains Albuminoids, alpha-pinene, barterin, chlorophylle and many more that can ease bodily tension and nervousness. It also promotes hormonal balance and sexual potency. No serious side effects of the usage of damiana are noted.

Bugleweed or lycopus europaeus is used to treat anxiety and sleeplessness and also beneficial in normalizing the heart rate. Components of which include various tannins, lycopine, glycosides, phenolic derivatives, resin and magnesium. Bugleweed is contraindicated in pregnant and lactating women because it has side effects of hypoglycemia since it interferes with the blood glucose level. Administration is recommended between 1-2grams of herb.

Ginseng or Ashwaganda is widely accepted as a tonic that strengthens the body. It acts as a mild sedative that is very helpful and treating anxiety and nervousness. Intake of ginseng also helps reduce fatigue and stress, both mentally and physically.

Many other herbal remedies for anxiety can also be tried like rhodiola rosea, butterbur, ginko biloba, meadow sweat, magnolia bark, phellendendron bark, skull cap, hops powder, lemon balm leaf, hawthorn, California poppy, zizphi seeds, iligustrum, chamomile, lavender and many more. It just goes to show that a wide research of herbal remedies for anxiety has been done. It gives people suffering from anxiety an option aside from conventional medication. Remember though that these remedies will not assure you a complete treatment of severe anxiety. This will only decrease the symptoms of severe anxiety and relieve from mild to moderate anxiety, nervousness or sleeplessness.

Given the options above, it would give you an opportunity to choose from different types of managing anxiety. However this unconventional treatment should be utilized with a complete wellness plan accompanying stress management. This herbal remedies for anxiety are approved by the FDA but it does not mean that it can cure severe anxiety. If you suspect that you have generalized anxiety disorder, panic disorder or any forms of severe anxiety, do not just try to cure it with herbal remedies, consult your doctor and seek help and advice regarding taking medication or much more effective therapies.

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The Holistic Approach of Severe Anxiety Symptoms

Anxiety is a general term used to express an emotional state of nervousness, fear, concern or uneasiness. Anxiety is just a normal response of the body to certain situations that need it, in order for us to cope with the situation or provide us with the readiness to react. It induces the body in a fight or flight response. We all know that the feeling of anxiety makes our heart pound faster and give us shallow breaths, butterflies in our stomach and the alike. These are natural reactions to anxiety because of natural situations that need it. However there are times that even though there are no circumstances that need the anxiety response, people still manifest the symptoms of anxiety. Individuals with instances like these have the so called anxiety disorder. Anxiety disorders provide the body with severe anxiety symptoms in different areas of our bodies and our lives.

We all know that the feeling anxiety is but a normal response of our body to stress, threatening situations and possibly dangerous instances. This is how our body reacts to cope with the stress and the situation. However there are certain cases when the degree of anxiety reaches a dangerous level without any stimuli, this happens most often in people with severe anxiety or anxiety disorders. In these cases, normal symptoms of anxiety are increased in a higher degree and with one or more symptoms.

Sever anxiety symptoms can be frightening and debilitating and often times thought to be caused by an underlying mental illness. Everyone experiences stress at some point, may it be due to fear or worries but most often than not, these symptoms are due to stress. Symptoms of may vary from person to person. Some may experience higher levels of symptoms and some may not. These symptoms differ from one anxiety disorder to another which is then better understood if classified by the type of disorder.

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In general anxiety disorder a person has a long lasting anxiety of many things and situation, often times imagined or irrational. These people worry excessively in every routine activity and different circumstances in their daily lives. Often these worries would include family, finances, health and relationships. The physical severe symptoms like insomnia or disturbed sleep, body pain on more than one area, hot and cold flashes, excessive sweating, dizziness, trembling or twitching and sometimes the sensation of choking or manifested. Furthermore heart palpitations may be experienced along with numbness on the arms and legs, diarrhea, nausea and most of the time people with severe anxiety get startled easily. In this case, the symptom hinder in the optimum function at work, school and recreation due to the inability to concentrate on a certain task.

In addition, similar symptoms may be experienced by people with tendencies of having panic attacks. Panic attacks are somehow different since it is a severe reaction to anxiety. Physical symptoms would include heart palpitations accompanied by chest pain, tingling sensation of the fingers, trembling, profuse sweating, generalized weakness and the feeling of unreality. People with panic attacks have tremendous fear of going crazy or losing control. They often feel that simple physiological symptoms like chest pain or shortness of breath is due to an underlying disease like heart attack and often times they perceive it as if they are about to die. This is referred to as hypochondriasis. When that happens, individuals with panic attacks usually find themselves in an emergency room in fear of dying. A panic attack with accompanied agoraphobia produces more severe symptoms. Since in a panic attack, individuals suffer high levels of anxiety and have the feeling of wanting to run or escape, agoraphobia worsens it by adding the fear of being unable to escape. This would result in extreme anxiety and in severe cases would lead to the confinement of an individual on one’s home.

Severe Anxiety Symptoms

Severe Anxiety Symptoms

Phobias can also provoke severe anxiety symptoms, since the fear of certain objects that are usually unrealistic, can cause stress that leads to anxiety and sometimes panic. Physical symptoms of having phobias are similar to having general anxiety disorder and the emotional symptoms are similar to having a panic attack, only with the complete anticipation of a future event involving the feared object or situation. Still knowing that the reaction is overly stressed in a phobia, the individual has little control or helpless over the intense fear and anxiety.

Post traumatic stress disorder (PTSD) is also a form of severe anxiety and is caused by a past traumatic experience. Symptoms can arise at any moment, or can be triggered by a certain stimulus that reminds the individual of the past traumatic experience. Symptoms would include reminiscing of the traumatic incident like flashbacks, nightmares, experience the same physical reaction as to the traumatic event and extreme distress when remembering the event. People with PTSD also avoid anything that reminds the individual of the trauma, forgetting about the trauma and have the sense of dread or hopelessness of the future.

In spite of the cause of the anxiety or the type of anxiety, severe anxiety symptoms can manifest itself in many ways. Physical symptoms almost always show itself in all the types of severe anxiety, though it may vary from person to person. Emotional symptoms of severe anxiety have the general effect of fear or everything is to be feared. Cognitive symptoms would let you experience the fear of dying or hopelessness of the future. Behavioral symptoms of anxiety may show changes in your personality, habits and motion. One should remember that severe anxiety symptoms demonstrate themselves where every aspect of an individual and in various ways.

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