Advice on Dealing With Anxiety and Panic Attacks
Advice on dealing with anxiety and panic attacks can be anything from the small tips on how to naturally calm down after a anxiety attack, or it could be a piece of information that when you read it changes your life forever. Giving you the information you need to regain the control of how you feel and move forward.
I will regularly update with new articles and advice on anxiety disorder and panic attacks, including guest posts by specialists in the treatment of anxiety such as Charles Linden and Joe Barry, and tips that will allow you a breathing space.
I hope you find the advice on dealing with anxiety useful, and remember not every tip will work for every person, just find the advice that your comfortable with and give it a go.
Anxiety Remedies – Discover the anxiety remedies proven to work, and which one you shouldn’t be taking!
Anxiety remedies that are traditionally used by herbalists have at last been given some long awaited recognition by scientists.
A recent study has found “strong evidence” that two herbal remedies give relief from the symptoms of anxiety and panic. The researchers analysed the results of twenty-four studies, which involved more than 2000 people. The results show a significant improvement in the levels of anxiety suffered by the patients who were taking the supplements.
Effective herbal anxiety remedies
Passion Flower (Passiflora incarnate) – Is a traditional folk remedy for anxiety and insomnia. The leaves of the passionflower contain alkaloids, which are known to calm the nervous system and relieve muscle tension. Some studies have even suggested increased job alertness and reduced drowsiness.
Should be avoided during pregnancy!
Kava – appears to be highly effective as a treatment of anxiety and panic.
However, it has been banned by several countries including the UK (since 2003), and has warnings about usage issued by US Food & Drug Administration (FDA), because of its dangerous side effects. These side effects include severe liver damage.
There have been a reported 110 cases of severe liver damage, 11 people have died, including two deaths after a liver transplant, all connected to the use of Kava.
This is a very dangerous herb, and although it is available through unregulated companies on the internet – DO NOT TAKE KAVA!
Overall, this new research is interesting, and demonstrates that some natural anxiety remedies do work. However, not all are safe to take, even if they are “natural”. Taking advice from a qualified herbalist is to be recommended, as they will advise you on the most effective herbs, how to take them and in what quantity.
Natural anxiety remedies taken in conjunction with a therapy programmes such as Cognitive Behavioural Therapy can be highly effective at managing and curing anxiety and panic attacks.
Natural Anxiety Relief – How to cure anxiety and panic using three natural anxiety relief approaches.
Natural anxiety relief is often being considered by people who suffer from anxiety or panic attacks, as an alternative to prescribed medication. In this article I will explain why this is a popular decision and the best natural anxiety relief available and how it should be used.
Anxiety attacks affect approximately 17% of the adult population worldwide, and the most common approach to treating it is with prescribed medication. These prescribed drugs are designed to alter the biochemistry of the brain, so changing the way the sufferer feels. However, it is a known fact that these anti-anxiety drugs have many side effects, including paranoia, an increase of suicidal feelings in the first few weeks, and long-term addiction.
For this reason, an increasing number of people are looking for natural anxiety relief as a way to control and ultimately cure their anxiety and panic attacks. There are three main area of natural anxiety treatment available:
The herbal method – This method relies upon natural products, however, it should be remembered that they still aim to affect the brains biochemistry. Some of the most effective herbal supplements for anxiety relief are:
Valerian – Natures own tranquilizer! For centuries, Valerian has been the herbalist’s favourite treatment for any type of nervous tension. Valerian has few unpleasant side effects, except for its horrible taste! It should not be taken with any other form of sedative.
Evening Primrose Oil – Originally a Native American herb it has a wide range of uses, including the traditional treatment of anxiety.
Passion Flower – Highly effective at relieving muscle tension and effects of severe anxiety. Can help to promote a good night’s sleep. Do not take if pregnant.
Actaea Rose – A Native American herb, used to good effect with panic.
St John’s Wort – Probably the most famous herb used to treat depression. It has also been found to be useful in treating anxiety, possibly because it is an effective muscle relaxant.
As with all medicine prescribed or herbal, the stated dose should not be exceeded.
Lifestyle Change – General lifestyle advice for treating anxiety is similar to that given for reducing stress.
Improve your diet – eat more fruit and vegetable and whole grains. Also, reduce caffeine and alcohol, as both are stimulants.
Be physically fit – Get more exercise.
These are all things we know we should be doing; however, going for a jog when you feel anxious can feel like the hardest thing in the world to do. From personal experience, possibly the most annoying piece of advice, I was ever given by my doctor!
Talking therapy – These methods attempt to alter the brains patterns, and biochemistry, through behaviour modification such as hypnosis, visualization, coaching and CBT.
The most successful natural method of curing anxiety and panic attacks is Cognitive Behavioural Therapy (CBT) based programmes that have been developed in the last few decades. The success rate of these treatments is approximately 95%. Either on a one-to-one basis with a therapist or by committing to self-help programme.
All of the three methods mentioned above have pros and cons, and all of them take commitment and patience. No magic cure that can get rid of anxiety exists. However, it is possible to cure anxiety using natural methods, as opposed to merely suppressing it with medication.
Overall, I feel that an approach combining all three natural anxiety reliefs would be the most successful and would help to initially manage anxiety and panic and then to completely cure anxiety
Anxiety attacks at night – Tips for overcoming the symptoms and causes of nocturnal anxiety attacks
Anxiety attacks at night are a problem for approximately 50% of all adults who already suffer from panic attacks during the day. In this article, I will explain the symptoms and cause of nocturnal anxiety. Then I will give you a simple method to help you get a peaceful night’s sleep.
The panic and anxiety attacks usually occur early in the night when you are in a light sleep. They are not nightmares.
Waking from an anxiety attack at night is both frightening and confusing experience. You can wake in a sudden jolt to realize that you are already in the middle of a severe panic attack.
Symptoms of nocturnal anxiety attacks
The symptoms of a nighttime anxiety attack are similar to a normal panic attack; however, they often feel extreme:
- Fast heartbeat or palpitations
- Sweating and shaking
- Chest pain
- Feeling numb
- Pains in limbs
- Feeling sick
Cause of nocturnal anxiety attacks
One of the main causes of anxiety attacks at night is your minds over reaction to a common bodily occurrence called the “Hypnic Jerk”.
A Hypnic Jerk is that sharp jolt, falling sensation that most people will experience occasionally, as they fall asleep. However, for someone who already experiences panic and anxiety attacks, that jolt is perceived by the mind as the start of panic.
Overcoming anxiety attacks at night – tips
Although the feelings of an anxiety attack at night can be very distressing, it is important to remember that you are in no actual danger and remind yourself of the hypnic jerk.
If you wake tonight panicking, follow these steps to relieve the anxiety:
- Open your eyes.
- Look up above your head, towards the headboard. It is important that you only raise your eyes up and do not move your head.
- Take a slow breathe in to the count of 5
- Hold your breath to the count of 2
- Release the breathe to the count of 5
- Feel the calmness return to your body, notice as the thoughts in your head slow and disappear.
- Remind yourself of the Hypnic jerk and that you are safe and warm in bed.
- Relax your eyes.
- Breathe normally.
- Relax to sleep.
Anxiety attacks at night are common and can increase at times of stress, always try to do something light and distracting before going to bed (reading a trashy romantic novel works for me!), and remember the tips above.
Just imagine what it will be like to sleep soundly until morning, and to wake up completely refreshed.
Can Anxiety be cured? The truth about anxiety cures revealed.
Can anxiety be cured? This is the most important question if you suffer from anxiety or panic attacks. In this article, I will explain how anxiety is cured and your options as one of the millions of people worldwide who suffer from anxiety.
Anxiety can definitely be cured: however, there is no quick fix.
Medications that are prescribed to treat anxiety, merely suppress the symptoms. In addition, these powerful drugs have serious side effects, ranging from addiction to paranoia.
For this reason, when sufferers ask “Can anxiety be cured?” what they are really asking is “Can anxiety be cured naturally, without drugs?”.
The answer is a resounding yes!
Over recent years, the techniques used in Cognitive Behavioural Therapy (CBT) based treatments have been refined and improved. In addition, these therapies now have a success rate of approximately 95%. These amazing results are similar regardless of whether you choose to see a therapist one-to-one, over a three month period, or if you use one of the very successful online self-help programmes, such as Panic Away.
With CBT based therapy the way in which the sufferer thinks about the world, and events is altered. Which in turn changes how they behave. This shift in feelings,thought and behaviour enables the person to reprogramme their thinking so that anxiety is no longer a threat and can easily be eradicated.
However, before any anxiety treatment can be successful you must be prepared to work and practice what you have learnt. No one can do this for you, there is no magic wand.
There are four things it is vital you do before you undergo any treatment:
1) Be Positive – You always need to be thinking and acting positively about your problems and how you are going to resolve them. Start from a position of faith and belief in your own abilities; each time you face a problem positively your self-confidence will grow.
2) Be Happy – By happy I mean follow your happiness. Be in touch with your feelings, if it does not feel like it is going to make you happy…don’t do it! Don’t live your life for the “should” or “must”, live for the passion, the feelings of I really want to do this.
3) Take Responsibility – Take 100% responsibility for all your actions and all your feelings. It is no-body’s fault! In addition, nobody else can make you feel better or cure your anxiety. It is your responsibility to take action today!
4) Be Persistent – Don’t give up, people stop trying to quickly; they are too quick to say “It doesn’t work!” Take your responsibility and work at your chosen anxiety cure harder and longer. Commit yourself 100% and have confidence that you have made the right decision.
Anxiety can be cured and when you are happy that you are ready to take the step to discover for yourself “Can anxiety be cured?”, trust yourself to choose the the treatment programme that feels right for you, and believe in yourself and the therapy.
Can you imagine what it will be like when yo are living completely free from anxiety and panic?
Anxiety cures that work – How you can get your control back.
Finding an anxiety cure that works is a major problem for millions of people worldwide. As over 17% of the adult population suffers from some form of anxiety disorder, and most are desperately looking for a reliable anxiety cure that works for them.
Many sufferers of anxiety disorders have become very disheartened by the treatments offered by their Doctors. They are feeling desperate to escape the vicious circle of anxiety attacks, which is ruining their lives.
Which anxiety cures really work?
- Medication to treat anxiety simply does not work. They suppress the emotions and feelings of the sufferer, masking the true anxiety problem. Medication for anxiety will never cure anxiety.
- Lifestyle changes, such as exercise, change of diet or taking up yoga, can make a difference on a day-to-day basis. However, they only help the sufferer to cope they do not cure anxiety.
- The most effective anxiety cure that works is the cures based upon Cognitive Behavioural Therapy (CBT). CBT can help you to change how you think (Cognitive) and how you react (Behavioural). It works to retrain your mind and body to stop the panic reaction.
After years of research by Psychologists and counsellors, working daily with sufferers of anxiety, the theories of CBT have been fine-tuned and revolutionary new methods have developed. That means that this type of anxiety cure has a success rate of over 95%. That success rate hardly varies between sufferers sitting down face to face with a therapist for 12 sessions, or a person working at one of the excellent online anxiety cures, such as Panic Away and the Linden Method.
The most important thing to consider when looking for an anxiety cure that works is that you have to be prepared to put in some work yourself. Because unfortunately, none of these anxiety treatments are created by Harry Potter and his magic wand. They all take effort on the sufferers’ part, but they do work to cure anxiety disorders.
Before you start to cure your anxiety, you need to ask yourself if you are in the right frame of mind, open-minded and positive, to take back control of your life.
Anxiety has not returned after my setback.
I haven’t posted for a long time on this blog, because I had an accident that injured my eyes. This meant that I was unable to use my computer or in-fact work at all.
Until you lose one of your senses you don’t appreciate how much you rely on it. Can’t work, so I was told to relax! Can’t read a book, couldn’t even watch TV. I have to admit that I didn’t find it that relaxing listening to programmes!
This was the point that my mind started to race, I began to worry. What if I can’t pay my bills, what if my sight is permanently damaged, and the list of worries is endless. Some real problems and some imagined. My stress level was going up by the day, and I was supposed to be relaxing.
However, in the past I know this would have been so much worse and my Panic Attacks would have increased and crippled me. Instead I went back over all I have learned.
I even re-listened to the audio recordings of Panic Away, I basically revised my techniques for ending my anxiety and panic. I’m glad to report that I didn’t experience a single panic attack! So I’m thrilled.
My fears for the worst turned out not to be true, my eyes will fully recover and I’m back to work part-time. So I’ll be posting on this site more regularly again.
It just goes to show that we all have setbacks in our anxiety recovery, and at times may need to revisit what we have learnt, but as hard as it may seem at the time, it is important to stay positive and find the right way for you to cope.
I’d like to thank all the people who have helped and supported me through this tough time, particularly Joe Barry at Panic Away, and of course people who have sent me their kind comments.
Why Distraction is so important
Following from my last Panic Attack Tip I have decided to share with you this article by the Author of Panic Away, Barry Joe MacDonagh.
I hope you find it intresting and get some ideas that will help you defeat your panic today.
“In order to quickly move away from generalized anxiety you need to throw yourself 100% into life.
What is needed is to engage regularly in an activity that stimulates you, and holds your complete attention, something in which you can become completely absorbed.
Something that distracts you is a very valuable tool in taking your attention away from the uncomfortable sensation of anxiety that may be lingering in your body.
You see almost everyone with anxiety finds themselves getting a bit obsessed about how they feel at any given moment. The less preoccupied the person is, the more time there is to obsess over anxious sensations.
I am sure you have noticed that when you are doing something you enjoy or that really holds your attention, the less you ‘check in’ to measure your anxiety level.
Quite simply, the more you engage with life the less stagnant and anxious you will feel.
Some of the possible activities that interest you could be:
Gardening, playing a musical instrument, sport, or simply having a good conversation with a friend. The idea here is to find something that you can repeat on a regular basis that you enjoy doing or that at very least holds your attention.
If you find you have too much time on your hands and are having problems coming up with something you could do then I recommend you volunteer in a local voluntary scheme. It could be anything from helping the elderly, looking after animals or environmental conservation.
If you can spare even one or two hours a week for such work, not only will you feel your self-esteem improve, but it will help shake off any lingering feelings of isolation or loneliness which are so often accompanied by anxiety.
One thing you can be certain of is that there is some organization near you crying out for a volunteer just like you to assist them with their work.
The art of distraction has always been used to help people refocus and avoid concentrating on whatever physical or emotional discomfort the person is going through. It may just be the caring friend who invites their recently heart broken roommate out on the town to have some fun.
Dentists and doctors use distraction techniques frequently to distract the patient from a physical discomfort they may be experiencing, by giving them something else to focus on (usually the bill).
The purpose of using distraction, for people who want to live anxiety free, is to have new experiences that take the person’s mind off the anxious feelings they have been experiencing.
If you imagine that all the fearful anxious thoughts that go through your mind are like a roll of film being run through a film projector (your mind) and out into your life. Concentrating on some activity immediately cuts the film and brings you directly into the here and now.
When you are fully engaged with life there is no room for any anxiety disorder. This mental space you create enables both your body and mind time to become less sensitized to the anxiety.
By doing something you enjoy and feel you are good at, helps build new competencies. You are saying to yourself that the anxiety path is not one you want to travel down anymore and that you will put your focus elsewhere.
The more time you give to following these rewarding pursuits, the easier it is for your body to relax and return to a natural state of peace.
Combine this with my ONE MOVE technique and people often look back weeks later and wonder if it was really them who was so anxious all the time. Note, it normally takes a few weeks to reduce feelings of general anxiety. That is the standard amount of time to come back to feeling more yourself.
Let me remind you that I am here to work with you if you want to learn more about my course and the One Move technique which has turned so many peoples lives around.
I’m so confident that my program will help you conquer your anxiety, that I offer a 8 week trial. If you do not benefit from the course you can have your money refunded immediately.
My course Panic Away has proved highly successful with both long and short term sufferers of panic attacks.”
Panic Attack Tips – Part Three
Do something else!
When you suffer from anxiety you become completely obsessed with how you feel, constantly checking in with your mind. A good way to learn to recover from anxiety is to….do something else!
Find an activity that you love, that you can do regularly, that will hold your attention. It is important that you start experiencing all of your life, not just your anxiety and worrying about your anxiety.
Remember when you where a teenager, how you could remember everything about your favourite band, but couldn’t remember your homework! This is a similar idea, distract your mind with something you enjoy and leave no room for anything else.
This will also improve your self-esteem and help your body to relax, giving you a general peace of mind.
If you find this tip helpful you may enjoy Panic Attacks Tips – Part Two
Generalized Anxiety Disorder Symptoms
Generalized Anxiety Disorder symptoms can vary from person to person, as can the severity of the affects. Generalized Anxiety Disorder can be a chronic and overwhelming condition that can literally overtake all aspects of a suffers life, however, it may also be fairly mild allowing the person to function in daily life.
A person suffering from Generalized Anxiety Disorder (GAD) will often have a range of symptoms, with varying degrees of severity. However, all the symptoms stem from the constant intense levels of worry and tension the suffer feels.
Generalized Anxiety Disorder Symptoms:
- Unable to relax
- Insomnia
- Lack of concentration
- Easily frightened or startled
- Fatigue
- Headaches
- Tension
- General Aches and Pains
- Difficulty swallowing
- Trembling
- Twitching
- Irritability and mood swings
- Sweating
- Hot flushes
- Feeling light headed
- difficulty in catching breath
- Nausea
- Frequent urination
If someone is suffering from Generalized Anxiety Disorder they may exhibit any or all of these symptoms, to varying levels. People with GAD often also experience other anxiety disorders such as Obsessive Compulsive Disorder or depression.
Generalized Anxiety Disorder symptoms are often combated with the use of medication that will help suppress the symptoms affects but will not cure the underlying anxiety disorder. Research has suggested that an effective generalized anxiety disorder treatment and eventual anxiety cure, can be reached using Cognitive therapy in conjunction with some lifestyle changes.
