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Category Archives: Panic Attacks

10 Oddly Beautiful Natural Ways to Reduce Anxiety

Posted on May 29, 2021 - 10:21 am by
10 Oddly Beautiful Natural Ways to Reduce Anxiety

 

Anxiety can take over your life without you really knowing it. It’s important to stay in touch with your inner self to maintain balance and notice when there might be a problem.

If your anxiety is severe or causes you to panic, be sure to see a health professional. However, for day-to-day anxiety, there are natural ways you can reduce anxiety by yourself.

Here are some herbs, tips, and techniques you can use to alleviate your anxiety:

  1. Passionflower is a popular herb that has been known to help reduce anxiety. For many, passionflower is as effective as some prescription drugs. It also helps with insomnia since anxiety and insomnia often go hand in hand.
  1. Self-Hypnosis. Hypnosis can be a great way to relax and get in touch with your subconscious. Self-hypnosis enables you to perform techniques on yourself instead of requiring someone else’s assistance.
  1. Proper Nutrition. Sometimes you may forget about the intense connection between how you feel and what you put into your body. Simply paying attention to getting a natural, well-balanced diet can help you reduce anxiety.
  • If eating right is difficult for you, be sure to take a multivitamin and avoid chemicals, processed foods, and caffeine when possible.
  1. Time Management. A hectic schedule can cause anxiety. Perhaps it’s time to drop some activities or manage your time in a more efficient fashion. Remember to schedule time for yourself to focus on activities that relax you.
  1. John’s Wort. St. John’s Wort has been used as a supplement for centuries. It’s a natural herb that can help with both depression and anxiety. It’s best used for mild to moderate cases.
  1. Acupuncture is an ancient art that can reduce your anxiety by enabling you to feel calm and relaxed. It involves the use of thin needles that are used to relax your muscles.
  1. Worry Time. If you feel that all you do is worry, it’s time to pick a worry time. Choose a period of the day – maybe 5 to 6 PM – where you allow yourself to worry as much as you want. Worrying is simply not allowed or tolerated during the rest of the day.
  • Every time you feel worries arise during other times of the day, tell yourself that the worries have to wait for your worry time. You’ll soon find that you won’t really worry all that much during your worry time!
  1. Studies have shown that regular exercise can reduce anxiety. Exercise produces serotonin (the “feel good” hormone), relieves stress, increases oxygen levels throughout the body, and relaxes your muscles.
  1. Pick a time each day when you can meditate. Find a quiet, relaxing place and focus on your breathing while you relax. Next, immerse yourself in visualizing that you are living the life you desire. Meditation can relax, inspire, and motivate you.
  1. Valerian Root. This is another natural anxiety herb. It’s an excellent choice if you also have trouble sleeping. Valerian root can be taken as a tea or a capsule and should be taken approximately two hours before you go to bed.

Whether you choose a natural herb, activity, or life change to reduce your anxiety, you’re making a good decision when you opt to go with a natural solution to your problem.

9 Ways to Stop a Panic Attack

Posted on December 8, 2020 - 10:08 am by
9 Ways to Stop a Panic Attack

 

A panic attack can feel terrifying. Those that suffer panic attacks often feel as if they’re going to die. While highly unpleasant, panic attacks are harmless. A panic attack is something you created. So, you also have the power to lessen and eliminate the attack. If panic attacks are controlling your life, you can regain that control.

Stop a panic attack quickly and effectively with these techniques:

  1. Remind yourself that you’re going to be okay. Your body chemistry is slightly off-kilter when you experience a panic attack. Panicking will only intensify the attack. The sooner you can relax, the more quickly the attack will pass.

  2. Focus on deep breathing. Breathing is the only part of human physiology over which we have complete control. Anytime you’re awake, you can choose to breathe faster, slower, deeper, shallower, or hold your breath. Control what you can control.
  • Slow, deep breathing will slow your heartrate, and you’ll begin to feel better.
  1. Get a massage. This might not always be practical, but get someone to rub your neck and shoulders. Most importantly, massage your scalp. You can even do this yourself. Massaging your scalp will move a greater volume of blood through your brain and will help to relax the muscles of your head and neck.
  • The effects of a massage can last for days. Try to get a massage regularly. Even a family member can perform the service if the cost of a professional massage is too high.
  1. Use your imagination. Imagine something pleasant and relaxing. It might be hard to think of something positive in the moment, so have a few ideas before a panic attack strikes.
  2. Get moving. Movement will help to eliminate the chemicals that are creating the feeling of panic. If you’re in a place that makes jazzercising impractical, roll your head, wrists and ankles. You could also do a few rounds on the company stairwell. Everyone else is using the elevator anyway.

  3. Warm your hands. Have you ever noticed that your hands get cold when you’re stressed? Warming your hands can help reverse the biochemical storm happening in your body during a panic attack. Run warm water over your hands or hold a cup of warm coffee in your hands.
  4. Listen to music that relaxes you. Few things can change your mood and biochemistry faster than the right music. Create a song list of at least 10 songs that you find comforting and relaxing. Begin listening to your music as soon as a panic attack begins. Take slow, deep breaths.
  5. Get some magnesium. Magnesium has a profound calming effect on the body. Take a magnesium supplement. Dark chocolate contains high levels of magnesium and is more fun than swallowing a pill. An Epsom salt bath will also cause your body to absorb high levels of magnesium.
  6. Be proactive. If you suffer a panic attack, you were already stressed about something. Calming yourself before the panic attack is much more practical than waiting until you’re having a crisis. Take control before you lose control.

Panic attacks are frightening and uncomfortable. The symptoms can include: pounding heart, sweating, shaking arms and legs, and difficulty breathing. You can control your panic attacks and return to a normal physiology. Do your best to prevent panic attacks from occurring in the first place. If a panic attack does strike, use these strategies to help subdue it.