Preventing panic attacks

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Positive Mind Map

Print this page, stick it somewhere you can easily see it, and look at it each day as a positive mind map to reinforce what you need to feel about yourself and your life.

Staying positive and fearless goes a long way towards preventing panic attacks.

A natural anxiety remedy can work for you

In healing anxiety you must remember that a magic cure or pill does not exist. This is not to say that healing rates are low. Both patients and medical professionals have taken healing anxiety to high, encouraging success rates often using a natural anxiety remedy.

It is important to remember that all your professional help should have one goal: to establish the belief that you have the power to control your body as well as your life.

Methods that you can do yourself include stress management techniques such as meditation, getting sufficient exercise or other physical activity and proper eating properly. I also find that taking a good vitamin B complex and evening primrose oil has helped me as well.

One of the most popular alternative natural remedies uses St. John’s Wort. It has the same effect to prescription drugs but without side effects, developed tolerance, and withdrawal symptoms. Personally I haven’t found much success with St John’s Wort but I know others who have.

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The most successful use of a natural anxiety remedy in my opinion involves the use of alternative and herbal treatments in conjunction with scientific cognitive behavioral therapy (COG). This COG therapy emphasizes the self help aspect for the treatment of anxiety. It focuses on practical, personal skills for dealing with stress and keeping your reactions in check.

Please consult your doctor before taking any natural supplements like St John’s Wort for example, to avoid contraindications with other medications you might be taking.

Breath Control is your Anxiety Buster

The majority of people experience anxiety and panic attacks at some time in their lives even if it is a minor experience. Some can find that this prevents them from concentrating, being social or continuing to work and study. There are  many ways to help cope with the condition though, and to relieve the panic attacks if they occur. What you need is an anxiety buster and breath control is your answer.

There are many forms of relaxation that are often recommended to prevent or reduce anxiety and panic attacks which may include meditation, yoga or breathing exercises but trying to relax while you are stressing is very difficult.  It is also not easy to control your heartbeat but the good news is that we are all capable of learning to control our breathing.

Continue reading Breath Control is your Anxiety Buster

Over Breathing and Anxiety

We take breathing for granted as something that we just do but breathing and anxiety do have a  link.  Breathing is not something we have to think about, it just happens.  We adults breathe about 15 times per minute on average.  I am a shallow breather so I would take more breaths per minute than the average person would.

What does that me to me personally?  Well when someone is anxious they tend to over breathe and hyperventilate but I am already half way there already.

My goal over the last few years is to control my breathing by slowing it down and taking bigger breaths.  This was not easy at first but when you start to see the good results then you know you have to persevere.  Retraining yourself for anything takes time  so don’t be hard on yourself and keep going.  I used to just do these exercises below when I felt a panic attack coming on but now I do them when I think about it as  a kind of preventative measure.

Here is my 5 step method for breathing and anxiety:

  1. If you are already hyperventilating just exhale, then hold your breath for a count of 5.   Breathe in and hold that breath again.  Now continue or if this step does not apply to you go to No 2 now.
  2. Sit somewhere quiet if possible.  You don’t need to lie down unless you really want to.  If this is not possible then proceed anyway.
  3. Take a deep breath for 5 seconds, hold it for another 5 seconds,  feel your stomach expand, now exhale slowly for a further 10 seconds.
  4. Do this again a few more times.
  5. Now breathe in without holding your breath and exhale slowly.

These are easy steps to take to control your breathing and anxiety but they work for me so try them yourself and see what difference they make for you.  Everyone is different but I am sure you will get some benefit from this method.

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