Treating panic attacks
Treating panic attacks with prescription medicine often carries the risk of side effects that can be as debilitating as the panic attacks themselves. As a result, many people choose to find natural remedies to treat their panic disorder. The symptoms and frequency of anxiety and panic disorder can often be improved by simple behavioral changes and self-directed remedies.
Below are five simple changes you can make to reduce the amount of stress and anxiety you experience on a daily basis:
1. Get Plenty of Rest
Without solid sleep, out bodies cannot properly regenerate after a long day’s work. This leads to feelings of weakness and fatigue, which can make us more vulnerable to panic attack symptoms. You should try to devote eight hours per night to getting restful sleep.
2. Exercise Daily
Make time each day for exercise. You may feel like exercising makes you feel more anxious, but the truth is that by increasing blood and oxygen flow to your brain, exercise can actually reduce stress and anxiety levels. But don’t overdo it at first to avoid potential injury.
3. Stop Smoking
There are many reasons to kick the habit once and for all, not the least of which is that smoking can lead to panic attack and related symptoms. Smoking can lead to shortness of breath, headaches and chest pains by depriving the body of oxygen and reducing lung capacity. These conditions can increase feelings of anxiety and panic. Quitting smoking will have major benefits to your physical and mental health.
4. Eat Healthier
Eating healther, like exercise, simply makes you feel better. Find a diet that works for you and focuses on essential foods and you will see an improvement in your physical appearance and self esteem. You should experience improvement in your overall mental health as well.
5. Stay Hydrated
Proper hydration is essential to overall well being. You should drink at least 8 – 8 oz. glasses of water throughouth the day. This will help with basic digestion and help reduce body aches, headaches and other pain.
Each of the tips above will help you feel better physically … and when you feel better physically, you should feel better mentally. This can go a long way toward reducing the severity and frequency of panic and anxiety disorder.
Best Anxiety Relief Herbs
Some of the best natural anxiety relief herbs can be found through the use of legal and non-prescription herbal pills or teas. I say legal because Cannabis Sativa or Marijuana is unsafe and an illegal ‘anxiety relief herb’ in most states. Marijuana may help you feel ‘stress free’ but in end the you will soon find yourself with a whole new set of problems.
I’m not trying to sell any of these herbs. But these are some of the best natural agents you can use to get yourself in a relaxed state.
You will want to see how your body responds by going easy with any of these herb based medicines in the beginning. Once you gauge your overall feeling and identify any side effects (if any) you can add more or less as you see fit.
Anxiety Relief Herb #1: Chamomile
As a naturally occurring relaxant Chamomile is a mild smelling flower often used in teas. This herb works! It’s safe enough for pregnant or nursing women and often used for for ‘colicky’ infants. Chamomile anxiety relief research reveals that Chamomile helps calm, soothe and naturally relieve symptoms of general anxiety disorder, as well as mental stress, pain, headaches, insomnia, and upset stomach. It is often used in conjunction with Valerian.
Recommended Dosage: Adults can drink tea made from up to 1 oz. or 2-3 grams of dried chamomile up to four times daily. Don’t take Chamomile if you’re allergic to ragweed.
Anxiety Relief Herb #2: St. John’s Wort
This perennial herb has been used in many cultures for thousands of years due to its natural relief it gives to those who suffer from panic, anxiety, depression and mood disorders. This isn’t an instant fix as this remedy can take about 4 to 6 weeks to take effect.
Currently scientists aren’t exactly sure what active compounds are responsible for its depression and general anxiety relief so it not necessary to buy St. Johns Wort extract. Instead the entire herb should work fine. For acute anxiety relief some people use St. Johns Wort in conjunction with Valerian root.Recommended Dosage: 300 mg three times daily. You don’t want to take this along side of any prescription medication. Side effects are mild and sometimes include sensitivity to outdoor light.
Anxiety Relief Herb #3: Ginseng
This root is unbelievable. Beyond anxiety treatment really has a wide range of benefits that most are clueless about. In traditional Chinese medicine the ginseng root primarily Siberian Ginsing is used as a natural anxiety relief herb. But studies have also proven that Siberian Ginseng helps users adapt better to stressful or intense situations.
Ginseng also promotes weight loss, increased energy and endurance. American ginseng us used to help stave off the signs of aging. The ginseng root is one of the most widely utilized herbal supplements on the market.
Recommended Dosage: When used as an anti stress or anti anxiety agent 200-500 mg daily of ginseng extract is recommended and can be taken for long durations.
Anxiety Relief Herb #4: Kava Kava
The Latin translation of this herb is “intoxicating pepper”. The roots of this plant have been used to formulate a sedative type of drink. It’s a safe herb to relieve anxiety without disrupting your mental clarity.
Recommended Dosage: Doctors recommend not exceeding 250 mg within a 24 hour period. It also not recommended for pregnant or nursing women or people with liver disease.
Anxiety Relief Herb #5: Valerian
Valerian root has been a proven anxiety relief herb and often taken as a sedative. It is especially helpful for treating insomnia, pain and preventing panic attacks after going to bed at night.
Recommended dosage: Use valerian in the beginning at 150 mg with a gradual increase up to 500 mg. For intense anxiety you can add 1 drop of valerian oil to hot bath water for quick relief.
You can try anxiety treatment herbal formulas that also combine specific herbs that promote weight loss simultaneously.
As with any herbal relief foods or herbs consult your primary physician for advice and dosage recommendations.
Quick and Natural Relief for Anxiety Disorders
If you’ve been chased by the symptoms of anxiety attacks for long enough and in desperate need for a real cure then this will be one of the most important reads of your life.
Want to know what most people use for years on end to treat anxiety attacks? And this is what keeps them going on this perpetual treadmill of impending doom, gloom, and fear that keeps them on the verge of feeling helpless.
The one transforming mindset and behavior that you can adopt is to stop searching for coping techniques or band aid remedies that don’t totally cure or solve the problem 100%.
Most general or acute anxiety sufferers seem to accept that their hope lies within the next coping mecahnism, tricks, game, or beta blocker that offers more side effects than relief. Coping on a very deep level is you simply agreeing that the environment, individual(s), or bodily sensation is in control of you and the best you can simply do is ‘deal with it’?
In this brief post I want to challenge you to do better than that. Don’t accept or surrender to anything or anyone to exercise its control over you.
It is possible and has been overcome by millions of anxiety sufferers who have simply decided it was time to stop panic attacks. Notice that I said “Stop panic attacks” not “Stop your panic attacks” . The difference is slight yet monumental. Any outside influence that you have learned to accept and label is not you nor should it have any part of you.
So, let go of reading about anxiety causes, symptoms, medications, tragic stories for good. What you focus on will only grow stronger.
Right now decide to address the fact that you are no longer willing to cope any more. What has coping done for you thus far? If you continue coping are you going to get any freedom in the future?
Deciding to be cured is simple to think about but accepting it will be huge. You’ll feel it. And for the first time enable you to ask the best question:
“Now, How Can I Cure Anxiety Attacks?”
Make that your goal and focus in on getting that question answered without surrendering to anxiety symptom medications, band-aids, antidepressants, etc. Do this and you will resurrect almost instantaneously a new level of confidence that will propel you to a new way of thinking and life style.
Anxiety and Insomnia, Anxiety Sleep Disorder Treatment
Chronic sleep deprivation can do more than make you tired. It can significantly affect your health, safety, performance, and lifestyle.
Most people are surprised to learn that sleeping less than six or seven hours a night can increase their mortality risk more than smoking, high blood pressure or heart disease.
Losing as little as one and a half hours of sleep for just one night could result in a reduction of daytime alertness by as much as 32 percent. This loss can impair memory and the ability to think and process information effectively.
Decreased alertness can also affect your life by limiting your participation in activities that require sustained attention, such as reading a book or watching your favorite TV show. And the risk of receiving an occupational injury more than doubles when a person is sleepy.
Car accidents are another problem. The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobiles crashed, 71,000 injuries and 1,550 fatalities.
As many as 70 million Americans have sleep disturbances – which include taking a long time to get to sleep, sleeping less and waking up frequently.
Sleep disturbances may in fact be a symptom of a much larger problem, especially if they are associated with irritability and mood swings. Emotional stress, racing thoughts and restlessness can be signs of something more serious, such as generalized anxiety disorder or bipolar disorder.
As you can see, proper sleep is essential to good mental and physical health. If your anxiety is interfering with your sleeping habits, it is very important that you find a solution that will help you cope with your anxiety sleep disorder.
Mixed Anxiety Depression
Mixed anxiety depression disorder is a relatively new diagnostic category that identifies patients who exhibit signs of both anxiety and depressive symptoms of some or equal intensity and which is also accompanied by at least some physical manifestations.
A National Comorbidity Survey found fifty eight percent of patients diagnosed with major depression were found to have anxiety disorders as well. The remaining stats were comprised of various generalized anxiety disorder, panic disorders and social phobias. Mixed Anxiety Depression Signs and Symptoms.
Presence of a persistent or recurrent dysphoric mood lasting four or more weeks and accompanied by four or more of the following symptoms;
* Concentration or memory difficulties
* Insomnia or sleep disturbances
* Tiredness or low energy levels
* Hypervigilence or Overvigilence
* A feeling of pessimism or hopelessness about the future
* Feelings of worthlessness and low self esteem
Once mixed anxiety depression has been diagnosed, the treatment of choice usually involves a combination of medication and some form of psychotherapy, such as cognitive behaviour therapy. It can be very useful in lengthening the effects of medication and is usually provided by a clinical psychologist. CBT teaches the patient how to think themselves out of situations that may cause or worsen anxiety depression.
There is an array of effective medications available on the market today. Once your physician carries out a comprehensive medical examination to rule out any underlying physical or drug related causes, such as thyroid abnormalities, abnormal heart rhythms, vitamin deficiencies and side effects of prescribed or over the counter drugs.
With perseverance and patience recovery from this illness can be achieved.
The diagnosis of Mixed Anxiety Depression Disorder may be warranted if the person has experienced consistent or recurrent depressive mood for at a minimum of 1 month, accompanied by a number of other symptoms. These symptoms include having difficulty concentrating or having the experience of one’s mind going blank, sleep problems, including trouble falling asleep, staying asleep, and restless or unsatisfying sleep, and daytime fatigue or lack of energy. The person may feel fractious and worry excessively. He or she may become more on the alert with regard to possible threats of danger and anticipate the worst possible outcome. Being more tearful and feeling hopeless or pessimistic about the future may result and the person may experience low self-esteem or inner thoughts of worthlessness. In order to receive the diagnosis of Mixed Anxiety-Depressive Disorder, the person must have never previously been diagnosed with Major Depressive Disorder, Dysthymic Disorder, Panic Disorder, or Generalized Anxiety Disorder.
Mixed Anxiety Depression is treated most effectively though Cognitive Behavior Therapy (CBT), using strategies that work for both anxiety and depressive disorders. People are taught how to change their thinking and behavior to reduce their anxiety and depression symptoms.
Post Traumatic Stress Disorder
Post traumatic stress disorder is one of several anxiety disorders. This particular condition is widely associated with military personnel who have seen live-action combat. It is, however, an equal opportunity offender and can sideline the lives of anyone who has undergone extreme trauma.
This particular condition can strike men, women and children equally. It is characteristically found in people who have experienced and lived through a very serious event, such as combat, sexual abuse, serious accidents, natural disasters and even terrorist attacks.
What Are The Symptoms?
During an extreme event, such as a tornado or hot-fire battle, it is normal for people to feel very frightened, stressed, angry and even confused. This is very normal and quite expected. If the feelings persist beyond the traumatic event, post traumatic stress might have developed. Generally, if the feelings last for more than four weeks or cause extreme interference with life, this condition could be present. Other symptoms that characterize this condition include:
Reliving the trauma. Many sufferers of post traumatic stress relive the events that caused them the trauma over and over again. Called a flashback, this can be a very real reliving to the person who has this condition. A soldier, for example, might think he is back in combat. A rape victim might feel as if the attack is happening again, in real time.
Avoidance of triggers. People with this condition try to avoid all potential triggers at any cost. This can include watching movies related to the subject, going to places that remind them of the location of the trauma and so on.
Numbness. It is not at all uncommon for people with post traumatic stress disorder to have a difficult time feeling normal, healthy emotions.
High tension. Sometimes sufferers live in a state of high arousal, always waiting for the next incident.
Refusal to be away from loved ones. Children, in particular, express this symptom. After a severe event, they might cling to parents and refuse to be out of their sight. This can persist for a long time after the actual incident.
Post traumatic stress disorder is a very serious condition that can sidetrack a life indefinitely. Fortunately, many people who develop the condition can and do overcome it over time. Typically, some form of therapy is needed to help a person work through the trauma and pick up the pieces of life.