How to reduce anxiety and panic attacks?

Anxiety, to some extent is required to alert you to dangers. But it becomes a problem when a person gets feeling of anxiety and fear for no obvious reason. In anxiety attack, person gets a strong and abrupt feeling of fear and anxiety. He can get anxiety attack anytime and anywhere, whether he is alone or at home or in public. Panic disorder is condition in which a person experiences frequent and recurrent episodes of anxiety or panic attacks.

Symptoms of anxiety attack include racing heartbeat, dizziness, lightheadedness, palpitation, sweating, trembling, shortness of breath, feeling of choking, chest pain or discomfort, chills or hot flushes and nausea.

Health problems like heart disease, thyroid diseases and breathing disorders can also produce similar symptoms. So, if you are getting any of these symptoms, consult your physician to determine the cause of symptoms. Panic attack can be treated with medications and psychological therapy like cognitive and behavior therapy.

Self care tips to reduce the anxiety attacks.

If you get frequent anxiety attacks, you can follow certain steps to reduce the distress of symptoms of panic attack.

Learn some relaxation techniques like meditation, muscle relaxation, relaxed breathing, deep breathing exercises, yoga and guided imagery or visualization. These relaxation methods will help you to reduce the discomfort and duration of the symptoms like palpitation, sweating, trembling etc. Find ways to calm yourself in the initial stages to avert a full-blown panic attack.

You should get adequate sleep in night. Studies have shown that sleep disturbances are commonly associated with anxiety disorders like generalized anxiety disorder and panic disorders.

Avoid intake of stimulants such as caffeine and alcohol and other stimulants in your diet. These stimulants may trigger or worsen the symptoms of anxiety attacks.

Perform aerobic exercises for at least 30 minutes a day and 3 to 4 times a week to improve your psychological well being.

Talk about the source of your anxiety with your family, friends or professional counselor.

Relaxation exercises can lower your anxiety levels. Relaxation exercises can help you to reduce the intensity of headaches, anxiety, high blood pressure and trouble falling asleep. Simple method is to concentrate on your body and block the world out. Lie down or sit in a comfortable position and close your eyes. Mentally scan your body and relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead. Gradually tense and relax all the large muscle groups of your body. Feel the tension draining out of you. Don’t focus on your thoughts and let thoughts flow through your mind. While relaxing your body, breathing should be slow, regular and deep. Tell yourself that you are calm and relaxed.

Self-care can lessen the symptoms of panic attack, but if you develop any additional symptom or increase intensity of symptoms, you should consult your physician and get the medical advice for anxiety attacks.

Psychological problems like anxiety, stress and panic attacks are because of changes in neurotransmitters in the brain. Neurotransmitters are chemical substances in brain that carry messages in the nervous system. Certain nutrients are required for synthesis of these neurotransmitters in your nervous system and brain. More information on role of nutrients in anxiety and stress is available at website.


For details on role of various nutrients in diseases, please visit diet for disease and for information on scientifically formulated supplementation for psychological problems like anxiety and stress, role of nutrition in anxiety and stress management website.

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