How To Reduce Anxiety & Panic Attacks Quickly And Naturally
Anxiety is a state of fear and uneasiness which plagues the mind. Anxiety attacks are moments of very intense fear which come on when there is a particular trigger. These attacks can be triggered by places, people or events. Though anxiety is an issue of the mind, when anxiety attacks show up it displays a number of obvious physical signs.
The natural level of anxiety which everybody experiences cannot really be termed as bad. This type of anxiety gives you a sense of urgency to fulfill that which you need to. It also causes you to tread carefully and have a consciousness of risk and possible danger. But this is all it should be. It should never be allowed to develop into something beyond your control. This is because for many people, this condition of anxiety and anxiety attacks, most likely started out as seemingly harmless worrying and fear. When left uncontrolled, given enough time it gets worse. These fears and worries slowly begin to build, before finally making its way into fully blown anxiety disorders; with anxiety attacks accompanying this mental package sometimes.
Common Anxiety Attacks Symptoms
Anxiety attacks are episodes of grave fear and distress. These episodes can be quite extreme, so much that an affected person will usually display frightening physical symptoms. These symptoms include but are not limited to the following.
Anxiety attacks are characterized by extreme and overpowering fear of approaching danger, a dizzy or lightheaded feeling, increased heart rate and breathing, headaches, a suffocating feeling. Also associated with this condition is irrationality, body weakness and body tension, extreme distress and a nauseous feeling. There is also profuse sweating, loss of control, a faint feeling as well as quivering of the body. All these are pointers to anxiety attacks.
How To Reduce Anxiety Before Bed
Getting a good night’s sleep is refreshing and energizing. Lack of sleep and nightly restlessness is common when suffering from anxiety. Create good night time habits which position you for a good night’s rest. Desist from using any form of electronic gadgets when in bed, the consumption of heavy food very close to bed time should be resisted. Whatever beverage consumed at night should not contain alcohol or caffeine.
Rather than take any of these beverages, why not try herbal tea instead. A nice cup of chamomile tea can do you great wonders. Any other relaxing herbal tea can do the trick too. If you would rather try something else then a glass of warm milk and honey can calm you down enough to get some rest. Go to bed at similar times nightly and only when you feel sleepy. You can try the soothing movements of a rocking chair as well; it could prove helpful in luring you to sleep. Anxiety drains a lot of energy, so getting sound rest should be a major priority.
How To Reduce Anxiety In Dogs
Sudden loud sounds and noisy situations can make dogs get agitated and anxious. These techniques could be considered when attempting to help your dog with anxiety.
The administration of synthetic pheromones is a good option. Pheromones have soothing and calming effects on dogs. These drugs and other drugs of similar effects can be used at the instruction of a vet.
In situations like thunder storms when dogs get anxious, rubbing them down with something dry could prove helpful. This helps get rid of electric charges which have accumulated on the body causing the dog’s anxiety.
Also slowly training your dog to deal with and get accustomed to loud noises and generally noisy situations, which gets it anxious may help reduce anxiety. The help of a trainer could be enlisted for this task.
How To Reduce Anxiety Naturally
The use of natural herbs for the treatment of anxiety should first be approved by a doctor especially if you are on medication for anxiety. These herbs should also be discontinued with if you begin experiencing negative side effects. A few herbs have however been proven to help reduce anxiety.
Be it when used for aromatherapy or when ingested in pill form, lavender is known to work for anxiety. It soothes the nerves and eases anxiety symptoms immensely.
The consumption of this herb is medically proven to aid the reduction of anxiety. The good thing about it is that, it can be taken while pregnant and during the breastfeeding period. A cup of chamomile tea mixed with honey or lemon balm can be a major stress relief.
It works efficiently in calm jumpy nerves. The relaxing agents are so potent that, it is even capable of inducing sleep.
This a dominant agent found in the root spice called turmeric. This agent is well known to help reduce anxiety. Taking curcumin in concentrated quantities, the kind found in capsules is the most effect way to get this herb to work. The quantity of curcumin contained in the regular consumption of turmeric, may be too little in dosage to prove effective.
How To Reduce Anxiety At Work
During work days, a lot of stress is experienced and it is easy to get anxious over certain situations. To deal with this anxiety at work, consider trying these to help you through them.
Reduce your caffeine intake especially if anxiety is already present because it magnifies anxiety symptoms. When your body is bustling with caffeine, it simulates the symptoms of anxiety. So cut down on caffeinated drinks.
When you tell your mind a particular thing long enough it begins to believe it’s true. Try convincing your mind that you are not anxious and refuse to give into anxiety symptoms.
Every now and again during the work day, just pause, take a deep breath, ease up your muscles and relax. This could be of help.
How To Reduce Anxiety Before An Exam
Getting worked up before an examination is a relatively normal reaction. Putting a few things in place can drop your anxiety levels a great deal.
Being prepared for your examination should be the first step you take. It gives you a confidence boost and reduces nervous feelings. Avoid waiting till the point where you have limited preparation time before study for your exams. Seeing the length of what you have to cover in that short time frame, can be quite distressing and make you anxious.
Learn effective reading habits that help you read and assimilate rather than cramming.
You can try testing yourself on what you know about the examination. This could help you realize how much ground you have covered.
The day before the examination, try staying away from stress as much as possible. Remember to get a good night’s sleep, so you are calm and well rested for your exam.
How To Reduce Anxiety And Depression
Anxiety and depression are both ailments which most often pair up. They are both sicknesses related to the mind and emotions. For this reason they can both be combated with the use of identical treatments.
Avoid Harmful Habits
Unhealthy and harmful habits like smoking and the consumption of alcohol will without a doubt worsen these conditions. Smoking and drinking may seem to help you when you get anxious or depressed but on the long run, it is not doing you any favors. It just postpones these conditions and even worsens its symptoms as these substances begin clearing out of the body system. It could also end up adding an addiction to alcohol and nicotine to the mix.
Work Out Regularly
Stay healthy and active through good exercise regimens, it is a profitable habit. It helps the body release tension and releases endorphins which help uplift your moods. Frequently working out is very effective in several people who suffer from anxiety or depression.
Avoid Caffeinated Beverages
The removal of caffeinated beverages from your diet may very well help reduce anxiety. A person suffering from anxiety is already jumpy and constantly edgy. Caffeine further enhances these symptoms, multiplying them and making anxiety much worse. Therefore abstaining from such substances could be helpful.
The inhalation of the soothing scents and fragrances of some plants for health purposes, works. This process proves effective for anxiety. Breathing in fragrances and scents, the likes of grapefruit oil and lavender oil, is calming and frees the body of tension.
Drinking Herbal Tea
Some herbal teas aid body relaxation and help you get to sleep. Herbal teas like green tea as well as chamomile tea are very effective for nerve relaxation and anxiety.
Breathe in slowly and deeply, this can help regulate and reestablish your natural mode of breathing. Anxiety causes a shortness of breath and increases the speed of the heart. This disrupts and throws the body off balance. But controlling your breathing can help fix that.
Say Goodbye To Unhealthy Foods
This means, your relationship with most processed foods should be at the barest minimum or come to end totally. These kinds of food are rich in substances which should not be permitted into the body; most especially when dealing with anxiety and depression.
These processed foods have negative effects on a number of people who suffer from these conditions. Be conscious of your diets and the effects it has on your body. Those who suffer from depression may be very tempted to over eat, to help them feel better or eat too little. Be conscious of this as well and learn to resist. Always make healthy food choices, your body will thank you.
Don’t Entertain Negativity
To win the battle against depression and anxiety, you need to bring your thoughts under a tight leash. This ability will not develop overnight but you have to keep trying to control your thoughts. Depression fills you with self doubt, self hate and generally places negativity before you. Therefore, it is required that you violently take control of your mind and kick these thoughts out. Using logic will also help you realize that a lot of these negative thoughts do not ring true. This works for anxiety as well because these two conditions bear some resemblance, as they both paint you pictures of negativity. Learn to focus on the positive and guard your thoughts and imaginations always.
Indulge In Fun Hobbies
Getting engaged in something fun may hardly seem appealing especially when depression is fully blown. But by any means necessary get yourself to do it. You will very likely need to force yourself to remember what it’s like to be happy again. Pick an activity or two which you feel you can enjoy or previously enjoyed and make a conscious effort to find fun in it again. This helps uplift your spirit. For anxiety, these hobbies will effectively act as a distraction from the worries which constantly plague you and reduce uneasiness.
If these pointers offer little or no help after trying them, then get medical help immediately. Anxiety and depression are both very delicate conditions don’t ignore them.