Anxiety Attack Treatments For You
Are you having phobias, obsessive-compulsive behaviors, and nausea? One can safely conclude that he or she is suffering from symptoms of panic attack when a person feels extreme fear. However, the same person can have various signs and symptoms during a panic attack and many of the symptoms do not sustain for more than 30 minutes.
The anxiety panic attack symptoms are not at all new and have affected as many as 20 million persons in the United States, which works out to be one in every 14 people! Such anxiety panic attack symptoms might include: trembling, hypertension, a feeling of being choked and other symptoms.
What Is Anxiety?
The root of the word ‘anxiety’ means ‘to be vexed or troubled.’ For anyone who has ever suffered from anxiety, that is completely right. Anxiety is a condition that affects you both physiologically and psychologically.
Anxiety is a perpetual fear and nervousness that can be very disrupting to life. Physically, people with anxiety can be jumpy and tense, and may suffer from nausea, fatigue, shortness of breath and aches in the head and body. Anxiety and also affect the digestive and immune systems.
Emotionally, anxiety can cause irritability and restlessness, as anxious people may spend large amounts of time in anticipation for things that might not even happen. Many anxious people have irrational fears of dying and of getting hurt. These phobias are very hard to overcome. What causes anxiety anyway?
Causes For Anxiety
Anxiety comes in all different forms. Sometimes, anxiety is a short term condition. Sometimes, it is a very serious chronic condition that may never go away. Anxiety happens to people of all walks of life from everywhere across the globe. What can all these people have in common with one another that are causing them to have anxiety?
Trauma and Stress
Some of the leading causes of anxiety are trauma and stress. Traumatic events and circumstances such as abuse, attacks, death of a loved one and divorce are traumatic and very stressful events.
After a traumatic event, or during a stressful one, the body goes through its own stress and trauma. You may begin to get sweaty palms or frequent headaches. Your fears may be heightened with no sign of relief.
When we experience difficult times, we may resort back to more irrational coping mechanisms, including irrational fears. Anxiety symptoms can be worsened further with the use of addictive substances including alcohol, caffeine, and nicotine.
Some scientists believe that anxiety is caused by an imbalance of neurotransmitters in the brain. Neurotransmitters are little messengers in your body that get information about your body to your brain.
If there are too few or too many neurotransmitters in your brain, the messages don’t get sent quite right, and your brain may not respond with the appropriate reaction. This causes anxiety, because your brain isn’t as aware of what is going on within itself. In a way, your body is jumpy because your brain doesn’t know what is going on well enough with the body.
The most common functions that get affected by the imbalance of neurotransmitters in the brain are the releases of the hormones dopamine and serotonin. These chemical balances are believed to lead to depression and anxiety.
This is one of the lamest causes of just about any disease or condition. It appears that some people are naturally more likely to be anxious. This means that anxiety runs in families, which means that some people literally cannot avoid the fact that their body is more susceptible to anxiety. This could be through a genetic disorder that causes neurotransmitter imbalances or hormone imbalances in the brain.
So What Can I Do About It?
The best way to handle anxiety is to prevent it from even happening. That is easier said than done. Traumatic things happen to us without notice, and stressful situations are frequent even to the most organized and calm people in the world.
The best way to avoid anxiety is to learn to deal with difficult situations healthily. Find healthy stress reliefs and outlets that can help you deal with hard choices more easily. Sports and exercise are great outlets that also increase your body’s creation of endorphins, which make you feel good.
If you have a family history of anxiety, be especially aware of the way you react to things. If needed please don’t be afraid to get professional medication or professional help for your anxiety.
Using Medicine And / Or Therapy To Treat Your Panic Attack Symptoms
There are therapies available that can help you to control anxiety panic attack symptoms. There is a treatment called cognitive behavioural therapy that can be used to help anxiety attack disorder patients to relieve their symptoms. This therapy involves altering the way the sufferer thinks or perceives certain things.
By changing the way you think about certain things, those particular things can become less intimidating and help with the tendency to inflate a situation to a level not manageable. Usually, this anxiety disorder treatment is for those who suffer from different kinds of phobias like social anxiety disorder or social phobias.
The goal of cognitive behavioural therapy is to determine the cause of the panic attack. If the patient gets anxious when being in a crowded place the treatment will help her understand why and get rid of these negative thoughts by focusing on positive feelings. It is possible to change our behaviour just by altering our thoughts, because our actions follow the thinking process.
The behavioural aspect of Cognitive Behavioural Therapy is a must for people seeking anxiety help. The therapist will help the patient change his behaviour slowly, by teaching him breathing exercises, relaxation techniques and the desensitization process.
Patients who need anxiety help due to paranoia will step-by-step be taken through several stimulated experiences, where step-by-step the fear of people will be overcome.
Medicine is another symptom reliever. There are several groups of drugs available for treatment of anxiety attacks The panic attack medication that is available is very effective in curing anxiety disorders but you should first talk to your medical doctor to decide which medication is best for you.
A number of various medications are available. These are “Monoamine Oxidase Inhibitors”, “Azapirones”, “Benzodiazepines”, “Tricyclic Antidepressants”, “Selective Serotonin Reuptake Inhibitors”.
The benzodiazepine medication class is the medication most often prescribed to panic attack patients. The benzodiazepine is a medication drug that claims it gets rid of anxiety symptoms in seventy to 80 percent of the users. One problem with this is that the pamphlet included together with the drug states that benzodiazepine can CAUSE anxiety!
Beta blockers are the best medication class to control anxiety attack symptoms and are normally prescribed to prevent rapid heartbeat, symptoms related to trembling and shaking.
The beta blockers have fewer side effects than any other forms of medication, but they can cause insomnia and other sleep-related issues like nightmares. Most health care professionals do not prescribe beta blockers to anxiety panic attack patients because beta blockers do not actually cure the anxiety attacks.
Medication And Anxiety Attack Therapy Working Together
Often, medications and behavioural therapy are used together for treatment of anxiety attacks. When the patient changes the way they think about certain things, the behavioural therapy is successful.
If medication is prescribed, it can take several weeks to fully work. Medications as an anxiety panic attack treatment help regulate different chemicals that the brain needs. The sufferer can effectively battle their anxiety attacks by combining the two treatments.
Cure Anxiety Disorders With A Natural Supplement
Anxiety is a state in which a person experiences uncontrollable feeling of fear, nervousness, or worry. Every person in the world has experienced anxiety at some point of his life. But it can be a very serious problem for some people.
Some patients may suffer from extremely crippling anxiety and it sometimes takes a huge toll on their physical and mental health. As a result anxiety starts to overtake their entire life. But anxiety can be cured or at least controlled by the right medical care and treatment. There are many natural cures for anxiety problem in the market also. Many natural herbs have been found to be a great help in anxiety.
As most people have been suspecting for many years now, anxiety and high stress levels go together like bread and butter and the simple solution to fixing that would be to force the body to relax by ingesting certain products, and in this case valerian is the perfect fit.
For those who are not aware, valerian is completely natural herbal remedy, officially known as valeriana officinalis. It is generally used to help people with sleeping problems, but somewhat recently various studies have demonstrated that the herb can indeed have some very positive effects on people who are suffering from a mild anxiety disorder.
Valerian is one such herb whose extract has been proven to help in anxiety a lot. Valerian is a good solution for anxiety also because it is not an addictive drug. The patients can take a dose of 50mg to 500mg as the doctor advises. Capsules of this herb are available and it can also be brewed in tea.
2. Passion Flower
Another herb called the Passion Flower is also very helpful in calming down the nerves. Passion flower has a compound called vitexin known for its anti-anxiety effects.
Vitexin is also used in many commercial anti-anxiety drugs. The extract of this flower is available in the market and try to get an extract which has three to four percent vitexin to get the best results.
3. Green Tea
Latest studies have shown that green-tea is also very good for the people suffering from anxiety. Green tea contains an amino-acid called the L-theanine which is very good in curing anxiety.
L-theanine works like meditation on our brain waves and brings a sense of calmness to us. But the L-theanine will only work when it is taken in a regular dose of 100 to 300 mg every day.
Beside these, there are many other herbal supplements also available in the markets which claim to cure anxiety naturally, but a patient must first make sure that the product is genuine before taking them.
The patients should never try to self-medicate as it may cause many serious problems because not all the people are same and the drug that works for one person may be harmful for another. Therefore, always consult a doctor before taking any medication. Other then herbs, the patient must also start doing regular exercise and meditation to keep them relaxed throughout the day. Yoga and Tai Chi are also very beneficial in anxiety and a patient must give at least half an hour of his day to himself as a stressful life increases anxiety.
Simple Steps To Stop Panic Attacks Naturally
When panic sets in it can make you a prisoner to your own fears. People with panic attacks often develop secondary anxiety, such as fear of going into public places or even driving a car. If left untreated, this can lead to severe depression. Use these simple steps to loosen the grip that panic has over you.
Aerobic exercise stimulates the release of endorphins, natural feel-good chemicals. Studies have shown that running or jogging compares favourably to cognitive therapy for stopping panic attacks naturally.
2. Breathing Exercises
Research has shown that many who suffer from panic disorders have breathing rates that are too fast. When you are having a panic attack, it is natural to take shallow breaths, but this only worsens the situation. The fast breathing causes a change in the PH of your blood, which, in turn, magnifies the symptoms.
Oftentimes, you can find relief by breathing into a paper bag. This will work in a pinch, but a better solution is to alter your breathing habits, learning to breathe more deeply through your abdomen rather than your chest.
You can relieve psychological stress and anxiety through mindfulness meditation, research shows. One study, an eight-week mindful meditation course, revealed that those who practiced meditation experienced positive changes in their brains. Specifically, those are the areas that control learning, memory, and emotions. This was verified with imaging studies.
Don’t Forget the Basics. Be sure to get at least seven hours of it every night. Also, try to eat a diet that is low in sugar and refined carbs. Both of these can cause fluctuations in blood sugar that can make panic attacks worse. Above all else, no caffeine! Caffeine will trigger panic attacks and should be eliminated from your diet.
Be careful with what medicines you take. Decongestants, blood pressure medications, thyroid drugs, steroids, hormones, antidepressants and asthma medications can all trigger panic episodes.
5. Let it Go
The worst thing you can do is try to fight off a panic attack. Instead, embrace the feelings and challenge yourself to feel more panicky. I know it sounds crazy, but it works. It takes some practice, but can make all the difference in the world.
Finally, don’t be afraid to seek counselling if you can’t seem to maintain control. A therapist will be able to help you through the hard times and help you identify triggers that you may not notice. Panic attacks affect about 2% of the population in America.
One of the natural treatments which have been gaining in popularity in recent years is called aromatherapy. It basically involves exposing the brain to numerous pleasant fragrances and smells, generally through an essential oil lotion.
There are various aroma blends available for you to make your choice from, ranging from the bergamot to the ylang-ylang. The idea behind this treatment method is that certain aromas have a relaxing effect on the brain (something proven in clinical studies), and relaxing is one of the best ways to cure anxiety disorders.
8. Massage Therapy
Most people believe that the physical and mental aspects of a human being are connected to each other, and in order to achieve complete harmony and peace of mind both the body and the mind need to be perfectly relaxed.
There are various forms of bodywork, such as regular massages, shiatsu, and even acupuncture, all of which have for aim to relieve your muscles of any tension.
Needless to say, having every single muscle in your entire body in a relaxed state is a very good way to achieve total physical bliss, the benefits of which will spill over into your mental and spiritual health.
How To Deal With Social Anxiety And Enjoy Your Social Life
If you’ve ever been nervous during a job interview or been self-conscious on a date, then you’ve experienced social anxiety. Of course, it’s natural to feel anxious in certain social situations but if social anxiety is intense and persistent, then it can affect your ability to cope in social environments, and diminishes your quality of life.
Social anxiety can get in the way of daily life and affect social relationships. In extreme cases, it can bring on physical symptoms such as increased hart rate, muscle tension, and breathing difficulties. But you can enjoy social situations without becoming a nervous wreck. Consider the following tips to help you do just that.
#1 Challenge Anxious Thoughts As They Surface
Social anxiety triggers a cycle of anxious thoughts which cause you to become extremely self-conscious. You may fear that you’re being watched or judged by others but this fear is a cognitive distortion, which stems from anxious thoughts. By challenging your thoughts, you can identify them as being a figment of your imagination.
Next time you become socially anxious – stop and ask yourself “am I really being watched by others, am I really being judged by others.” This logical evaluation helps you realize that you’re over-analyzing the situation, and that you are allowing your thoughts to fuel your social insecurities.
#2 Shift Your Awareness and Keep The Mind Busy
If you are in a social environment and your mind starts racing with anxious thoughts, then the best thing you can do is shift your awareness and keep your mind occupied. Really pay attention to what is going on around you and soak up your surrounding environment to keep your mind distracted.
If you are in a group scenario, then pay attention to what is being said during conversation, even if you don’t contribute as much during the conversation – that’s fine. Just go with the flow, remain present, and take each moment as it comes without over-analyzing the situation.
#3 Put Yourself Out There and Build Up Confidence
I know it sounds counter-intuitive, right? But the thing is, when you avoid social environments, you fuel the fear that feeds your social anxiety, which prevents you from enjoying a healthy social life.
Admittedly, you may find the idea of attending a big wedding event with lots of strangers overwhelming but, you can start off small and build your confidence gradually.
Maybe you could hook up with friends and hit the town once a week, or attend an evening class with someone you know. At the end of the day, the more you connect with others, the more you will grow in confidence in social environments. And remember, small steps lead to big places.
#4 Reach Out To Others – Build a Support Network
Open up to those closest to you and let them know about your anxiety in social environments. They can help reassure you that you are not being watched or judged when you are in social environments with them. Also, it means they won’t expect too much of you in social environments such as singing karaoke in a bar.
I also recommend that you build a strong support network. There are many communities and forums online for social anxiety sufferers where you can interact with other who have shared similar experiences, especially those who have successfully overcome social anxiety and now enjoy a healthy social life.
#5 Relieve Anxiety With Deep Breathing Exercises
When you feel anxious, your breathing becomes shallow and rapid which further heightens your anxiety. By learning to regulate your breathing properly, you can relieve the symptoms of anxiety whenever you feel you are the centre of attention, and all eyes are on you.
When your mind starts racing with anxious thoughts take a few deep breathes. Breathe in through your nasal passage and allow roughly four seconds per inhale and exhale. Don’t worry, nobody will notice that you are breathing deeply, and you will feel the tension of anxiety lift with just a few breathing cycles.
#6 When To Seek Professional Help
For most people, social anxiety is something they get over naturally. But, if your social anxiety is intense and persistent, then it could be the sign of social anxiety disorder, which can affect your ability to cope in daily life. You can complete this short questionnaire to better determine the severity of your social anxiety.
If you do feel that you are experiencing social anxiety disorder, then consult with GP who can offer tailored advice and support. If necessary, they may refer you for cognitive behavioural therapy, which has proven to be extremely effective for treating social anxiety disorder.
Social anxiety can be frustrating but you don’t have to be socially phobic for the rest of your life! Use the steps outlined in this post to build your social confidence.
For more practical advice on dealing with social anxiety, you can read this free report from the Anxiety BC group. A recovery program can also teach you how to deal with social anxiety properly, so you can become a social butterfly and enjoy a healthy social life.
Anxiety And Chest Pain
So anxiety can lead to chest pain and they are related to one another. After you have learned to find out when you are having anxiety as well as chest pain together, you can greatly increase your chance to improve mental health and solve problems related to anxiety.
Anxiety might be a special type of mental health condition; however, a large number of the symptoms of anxiety are completely physical. This is particularly true if you have panic attacks, but it can also be true for obsessive compulsive disorder, general anxiety disorder, and many phobias.
Why Anxiety And Panic Attacks Can Develop Into Chest Pain?
Chest pain can be caused by a wide range of factors. Those who have poor heart condition are at a higher risk of having chest pain, and might experience chest pains during the time when experiencing anxious symptoms.
Even if you have good heart health, you might still experience chest pain for a number of reasons:
Shortness Of Breath Can Lead To Chest Pain
During an anxiety attack, many people can feel shortness of breath. It may lead to irregular breathing patterns, which consequently can result in some of the signs of hyperventilation and one of the symptoms of that is chest pain.
Bloating Or Gas
Anxiety can lead to bloating or gas problems. When air gets stuck in your chest, you may feel chest pain. It can also be triggered by hyperventilation.
Chest Pain Can Be Psychosomatic
Though it is hard to believe but sometime the chest pain may totally be created by your mind. Of course, the pain is absolutely real; however, there is no specific physical reason for that. Panic attacks might sometimes lead to psychosomatic symptoms. This type of chest pain is no less real; however it still might not have any physical causes.
After experiencing the rapid heartbeat, chest pain, and some other signs many people, who have their very first panic attack, are hurried to doctor. Unless you know exactly what caused the panic attack, you might think you are going through the process of panic attack with rapid heartbeat and chest pain.
What Are The Differences Between Anxiety Induced Chest Pain And Actual Heart Problems?
There is no guaranteed method of defining whether you are having chest pain triggered by anxiety or chest pain because of cardiac attack. Only your doctor can confirm that. So if you are worried, a visit to the doctor’s office may still be useful.
If you are happy and healthy, and you have your heart and cholesterol under control, the chance of experiencing a cardiac attack connected to chest pain is slight. Similarly, if you have got a reason to suffer from anxiety or you have been suffering from anxiety, it is more likely to be anxiety related chest pain.
Again the location of the chest pain can indicate the difference. Anxiety related chest pain is most likely to occur far from the centre of your heart; whereas cardiac chest pain is more likely to be felt near the centre of your heart.
Anxiety related chest problem is usually milder in nature than cardiac chest pain which leads to a very severe pain. Sometimes when you think you are having a panic attack and then you feel chest pain, it is likely that it is a chest pain triggered by anxiety.
NOTE: Again, only a certified doctor can make any sort diagnosis. Consult with a doctor if you experience unusual chest pain.
So How Can You Reduce Anxiety And Chest Pain?
There are simple three steps with which you can reduce your chest pain caused by anxiety.
Step 1: Understand It
At first you have to recognize the cause of your chest pain. It can lead to the anxiety, triggering further anxiety and probably leading to a chronic chest pain – particularly during panic attacks. So you should keep your head clam regarding the chest pain anxiety, otherwise the symptoms can get worse.
Step 2: Have Control Over Your Breathing
You can use various breathing techniques and exercises, and try to control your breathing which can eventually reduce hyperventilation. You must remember that not all chest pain is caused by hyperventilation. Meditation for anxiety can be a great exercise.
Step 3: Try To Get Away From Anxiety
If you can prevent anxiety from bothering your body and mind by finding cures or anxiety management strategies, then that can be the best solution.
By now, you know more about anxiety and chest pain. It is really important that you fully understand your own anxiety so that you can stop that for good.
Anxiety Symptoms And Treatment Tips For You
When someone becomes overwhelmed with anxieties then they may feel hopeless sometimes. If the effects of anxiety are really getting to you, it is natural to want to find a way to rid yourself of this problem. Read on to see how you can banish anxiety from your life.
Count your breaths and relax as you breathe to relax. For the best result, you need to find a place that is quite and calming to practice your breathing exercises.
When you’re getting up from bed in the morning, say some positive messages to yourself out loud. Talk about your plan for the day and what you want to do that day.
TIP! It is important to learn coping skills that will help you manage daily stress. When your stress level gets too high, anxiety levels tend to elevate too.
Talk to someone you know about what you’re going through no matter who it is. Keeping your thoughts and feelings bottled up will only make things worse. Releasing them can really reduce your anxiety and make you feel better.
Do not spend an excessive amount of time sitting around. If your job requires a great deal of sitting, move around and get exercise on breaks. When you’re at home, instead of sitting in front of the television, take a walk and cut down the amount of time sitting in front of the TV.
While you do require relaxation and rest, in excess it can cause the opposite effect and lead to heightened levels of anxiety. Make this part of your nightly habit or use it as needed.
TIP! To ensure that anxiety is not getting you down, get sufficient exercise every day to calm your nerves. Physical activity promotes endorphins, which can make you feel happy and relieve stress.
A lot of people who are suffering from anxiety don’t relax enough. Take time for yourself each day to relax by reading a book or by sipping tea. If you spend just 20 minutes relaxing daily, you will see your anxiety decrease over time.
Make daily goals for yourself and try to achieve them. This can help you focus on your day and keep away negative feelings. This is also a good way to have more important and constructive thoughts.
Don’t spend time around folks that stress you stressed. For instance, if you have a friend who is always negative, you probably should avoid him or her as often as you can. These kinds of people are just end up stressing you out and make your anxiety much worse.
TIP! Positive affirmations said out loud every morning are a great way to start the day. Talk about what you want to do that day.
Cut your intake of nicotine and alcohol you take in. Even though many think these substances can help you relax, they don’t. They can even make your anxiety than before using them. Instead, use healthier anxiety-busting methods, such as social activities, a diet that is healthy and positive social activities.
Distracting yourself is a great way to relax when you feel particularly vulnerable to anxiety. This will cause you to worry less about something that makes anxiety worse; it lets you to relax.
TIP! Think positively about your life. Make it a point to list a few of these things each night when you go to bed and in the morning when you rise.
A lot of anxiety is caused by external stimuli, although some individuals may have a biological link. If you think this could be the case for you, then you may want to talk to a professional to see if there is any medication that can help with your situation.
Try to giggle as often as you can. Laughing brings happiness to your life and that can reduce anxiety. Watch TV comedies, or spend some time with loved ones who have a history of making you feel good about yourself.
Make sure to get eight hours of rest every night if you suffer from anxiety. Not getting enough sleep might make your anxious feelings that you are experiencing. Your anxiety can also cause other health problems that will be worsened by anxiety.
Try sleeping for about 7-9 hours nightly.TIP! Getting plenty of sleep is crucial when trying to fight anxiety. As well as exacerbating your anxiety, a lack of sleep can also cause both physical ailments (aches and pains) and mental problems (loss of sharpness).
Do not view television news. If daily reports of shootings, car wrecks, thefts and car crashes make you feel anxious, you must not watch those programs. News reports focus on these types of things because that devastating issues often grabs viewers’ attention quickly. Rarely does a news reports about the good things that occur each day.
Massage is extremely helpful for people with anxiety because it helps them to get their minds off of other things.
TIP! A great medication-free way to alter your brain chemistry is through exercise. Low levels of serotonin can cause anxiety, but exercising can really help. Anxiety isn’t so bad when you only have to deal with low levels, but as it increases, it causes physical and emotional problems.
Paying your monthly credit card bills in a timely manner improves your anxiety levels. Late payments can cause a lot of stress and could worsen the anxiety you may feel. Keep on top of your bills and you should notice a difference in your stress and anxiety.
Do not gamble if you are an anxiety is a problem. TIP! You should establish goals for yourself on a daily basis. This will help to keep you more focused and motivated, minimizing the negative thoughts and accompanying anxiety levels throughout your day.
This quick anxiety-relief technique is used by a lot of people who have to endure anxiety on an almost daily basis. Give this a try to see if it helps you.
Although it is not possible to always take long vacations to get rid of your stress, you can certainly use your day off to your advantage. During your time off, try to get out of your normal routine and do something relaxing like going fishing, like camping, or hiking in nature.
The war against anxiety can be won, and the odds are now in your favour. You now have several sound strategies for battling everyday anxiety. Remember, there is a wealth of information available to help you fight anxiety, so keep educating yourself and never give up.
TIP! When you feel anxious, try watching a comedy you like. Comedies help you to get you laughing and forget about anxiety symptoms.