There are different treatment options for anxiety disorders but each has its drawback. Prescription medications are effective usually for short-term aid but episodes normally recur once they are discontinued. Moreover, they may have negative side effects. A good alternative in treating panic attacks is through lifestyle changes since they have zero side effects. While they may not be as effective for some, they may at least help minimize the symptoms of anxiety disorders. Here are some ways by which anxiety can be overcome:
Consult a doctor.
After diagnosing your condition, your doctor will advise the appropriate treatment plan for your case. He/she may even prescribe medication that will help reduce your anxiety. Examples of anxiety disorder treatments are Panic Away, the Linden Method, and Panic Anxiety GONE!. They have websites from which you can download the e-books.
Change some components of your diet.
Avoid caffeine, alcohol, and drug abuse. Caffeine is found in coffee, chocolate, tea, and soft drinks. Because it stimulates the nervous system, it may increase your feelings of anxiety. Alcohol and drugs may relax you, but in the long run they will definitely worsen your condition. Also refrain from taking over-the-counter slimming pills as well as decongestants. Some studies have shown that anxiety and panic attacks may result from deficiencies in some vitamins and minerals such as vitamin B, calcium, and magnesium. Consult with your doctor first before taking any dietary supplement.
Study and practice relaxation techniques.
Massaging the neck and throat will help alleviate the symptoms of panic attacks since both areas are the most tense during episodes. However, make sure to gently massage one side of the throat and neck at a time since heavy massaging may interfere with blood circulation and thus cause unconsciousness.
Breathing exercises will help you calm down and clear your mind. Lie down with one hand flat on your stomach. Put the other one on your chest. Inhale slowly and hold your breath for one second, then exhale.
Aromatherapy may also stimulate relaxation. Use comforting scents. These may have a calming effect since they usually get associated with pleasant memories.
Exercise regularly.
Getting physically active will decrease anxiety by increasing your well-being. Through exercise, you will eliminate negative energy and unpleasant thoughts.
Contents at a Glance
Read about this condition on Wikipedia
Panic attacks are very sudden, discrete periods of intense anxiety, mounting physiological arousal, fear, stomach problems and discomfort that are associated with a variety of somatic and cognitive symptoms. Diagnostic and Statistical Manual of Mental Disorders The onset of these episodes is typically abrupt, and may have no obvious triggers.
Although these episodes may appear to be random, they are a subset of an evolutionary response commonly referred to as fight or flight that occur out of context. This response floods the body with hormones, particularly epinephrine (adrenaline), that aid it in defending against harm.Bourne, E. (2005). The Anxiety and Phobia Workbook, 4th Edition: New Harbinger Press. Experiencing a panic attack is said to be one of the most intensely frightening, upsetting and uncomfortable experiences of a person's life.
According to the American Psychological Association, the symptoms of a panic attack commonly last approximately thirty minutes. However, panic attacks can be as short as 15 seconds, while sometimes panic attacks may form a cyclic series of episodes, lasting for an extended period, sometimes hours. Often those afflicted will experience significant anticipatory anxiety and limited symptom attacks in between attacks, in situations where attacks have previously occurred.
Panic attacks are commonly linked to agoraphobia and the fear of not being able to escape a bad situation. Many who experience panic attacks feel trapped and unable to free themselves.
The effects of a panic attack vary from person to person. Some, notably first-time sufferers, may call for emergency services. Many who experience a panic attack, mostly for the first time, fear they are having a heart attack or a nervous breakdown.
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