Coping with Anxiety & Panic Attacks

Experiencing a panic disorder at night

Struggling with Anxiety? Your not alone.

We provide free helpful information and tips for dealing with anxiety and ending panic attacks using nothing but natural alternatives. As you continue to read this page, you will find powerful techniques you can apply today. You can also bookmark and read our free “Help Guide” by clicking on the Anxiety Help tab above, which focuses deeper into natural remedies as an addition to the tips below.

If your experiencing mild stress, anxiety or panic attacks, then applying some of the techniques below and the breathing exercises taught on our help guide may suffice. But if you have been struggling with frequent panics or intense anxiety, then you may want to use a longer term solution by implementing the remedies we teach on our help guide as an addition to the techniques and breathing exercises.

Anxiety can literally destroy a persons lifestyle, cause problems with family members, and loved ones, negatively effects your job or studies, and sucks every ounce of happiness and joy out of you. Therefore its important to work on an effective treatment plan (without the use of pills).

I struggled with severe panic attacks and anxiety disorders for almost a decade and the only thing that helped me was educating myself. For years I was taking every treatment method you can possibly think of, and it wasn’t until I learned about the trickery of anxiety that I was able to finally take control. Your brain can deceive you in extraordinary ways as it did to me. I was a prisoner trapped inside my own mind. Its possible to break free (as I did) but you must stop being fooled by your own mental tricks and take control of your belief system. Its simple, but its not easy.

Are Anxiety Disorders Curable?

Anxiety, as well as panic attacks, general anxiety disorder, obsessive compulsive disorder (OCD), agoraphobia, social phobia, chronic worry and other related disorders are all conditions that can be solved.

Anxiety is like rusted metal. Once the damage is done you cannot undo the rust overnight. However, you can reverse the symptoms and even eliminate it completely. It doesn’t require a doctor or pills, but rather it requires education and the mental willingness to free yourself from the anxiety trap.

Treatments can be many, but regardless of the treatment type, each one will fit into one of the three (3) following categories:

  1. The treatment that is intended to only mask the symptoms but not actually cure the anxiety. An example of this are antidepressants.
  2. The treatment that provides temporary but instant relief. An example of this is using mental and breathing exercises to stop a panic attack on the spot. By using the breathing techniques, you are providing instant relief but only on a temporary level, just until your next attack.
  3. The treatment that is slow in providing initial instant relief but can eventually provide total relief in the long term. An example of this is using a specialized diet plan, utilizing herbal remedies, developing mental control, and avoiding certain things that contribute to your anxiety.

I go in favor for treatment number two and three and discard the first one completely. Why? Because merely masking the symptoms while risking other serious side effects by using the medications is not a realistic way to cure yourself. Medications never worked for me, in fact, using relaxation techniques and breathing exercises worked far better than any antidepressant I ever took, especially during the onset of a panicking episode.

However, although these breathing exercises worked well for when I need it most, it never stopped the panic attack from reoccurring later on. Therefore using treatment number three (as explained above) would be needed as a long term solution.

The secret is really to use a combination of short term and long term methods to use in conjunction with one another to prevent the symptoms from escalating. Once you manage your symptoms better, you start developing the confidence and willingness to take absolute total mental control and it becomes much easier to suppress your fears, worries, nervousness, anxiousness, and your overall anxiety altogether.

One must also remember that anxiety plays tricks in your head. No matter how much you try to fight it, thinking about it too much will only increase it. Lose the idea that you have a mental issue. Your brain will respond to what you believe. Anything you use to treat anxiety (such as herbs) is only to help aid you, but ultimately, the tools for dealing with anxiety all comes down to your internal belief system.

Before we explain the steps for coping with anxiety, its crucial to develop the belief that your condition can be completely eliminated without medications.

Is Anxiety Normal?

Anyone can have feelings of anxiousness, nervousness, tension, and stress from time to time, which is normal, but it starts to get abnormal when your anxiety starts controlling you and leads you down a stray patch of mental distress including anxiety attacks, panics, fears, worries, phobias or other abnormal behaviors. In essence, allowing anxiety to get the best of you can develop into a long term problem.

Luckily, whether you just started experiencing intense stress or your been struggling with severe anxiety symptoms for years or even decades, than read the steps below for some help and also bookmark and read our free anxiety help guide which you can find on the menu tab above. Don’t forget to share this page on your social profiles to help as many people as possible.

Natural Ways to Deal with Anxiety without Medications

Learning how to deal with anxiety in a safe and natural way will allow you to regain control over your life. Although there are a number of prescription drugs that are designed to combat this issue, many of these entail unpleasant side effects. More importantly, by placing a strong focus on achieving whole health and a healthy lifestyle, you are likely to find that aggressive and doctor-prescribed solutions aren’t necessary.

We will briefly explain how to control stress and anxiety using the following methods:

  • Coping With Automatic Negative Thoughts
  • Identifying And Addressing Past Events That Are Impacting Your Present
  • Face Your Fears
  • Nutritional Deficiencies
  • Diaphragmatic Breathing
  • Physical Exercise

Coping With Automatic Negative Thoughts

The very first step in learning how to deal with anxiety is addressing a problem known as automatic negative thinking. Automatic negative thoughts or ANTs, will become more pervasive if you allow them to enter your mind and march around unchecked. These are small fears that present themselves concerning possible, negative outcomes. For instance, if you want to apply for a promotion, you might find yourself plagued with thoughts that gradually wear down your resolve until you are too afraid to try for the change that you seek. The best way to keep your ANTs in check is by speaking strong affirmations out loud. When your brain begins to send negative messages, you need to start telling yourself that everything is alright, that you are capable, confident and valuable. This is the process of reprogramming your brain to think positively and while it will invariably take time to produce noticeable results, it can and does work. Yoga, meditation and other relaxing activities are also great ways to start eliminating counter-productive thought patterns.

Identifying And Addressing Past Events That Are Impacting Your Present

Try to identify the source or cause of your anxiety. It may be that you are filling your mind with too many anxiety-inducing ideas. Spending long hours watching the news, surrounding yourself with negative people or allowing friends, associates or family members to tear down your self-esteem are all things that can make you feel fearful, nervous, depressed and out of balance. Make sure that you are focusing on good things as much as possible by eliminating negative people from your personal circle and choosing forms of entertainment that do not present you with overwhelming problems that you are powerless to fix or solve. While it is good to stay abreast of news events, there is little that you can do to stop wars or solve world hunger. If anxiety and depression are diminishing your life quality, you definitely want to limit the amount of news and other forms of negative input that you are taking in.

Face Your Fears

For those who suffer from agoraphobia (fear of leaving the house) and social phobia (fear of socially engaging with others), taking small steps to confront fear head-on can be extremely effective. In fact, this is one of the surest ways to prevent these issues from spiraling out of control. If you are hesitant to leave the house, setting modest goals for yourself each day is vital. This can be as simple as opting to take a short walk around the block or going to the grocery store, rather than having groceries delivered. Making an effort to get outside of the house and into environments in which others are present, could help these fears to gradually abate. People who let long periods of time pass without confront their social fears, often wind up becoming increasingly reclusive. You must challenge yourself and constantly push your boundaries in order to prevent this from happening.

This is a strategy that can also work for those who suffer from obsessive compulsive disorder or OCD. If you have patterns or habits that you feel compelled to repeat even though their importance does not make logical sense, try pushing yourself to break away from these patterns in small steps. The more that you aggressively work against your compulsions, the less compelled you’ll feel throughout the typical day.

Nutritional Deficiencies

Although anxiety is something that people experience on a very deep, emotional level, it is actually rooted heavily in physiological well-being. As a result of this fact, recurring or constant feelings of anxiety are often your body’s way of alerting you to an internal problem. This is certainly the case when it comes to nutritional deficiencies. People who have insufficient amounts of magnesium in their diets can suffer from severe and gripping anxiety. This is fast becoming a common deficiency as more people turn to vegan or vegetarian lifestyles or opt for boneless cuts of meat. When meat is cooked with the bone in, magnesium cooks out of the bone and into the meat that is consumed. Once this important source of magnesium has been taken out of the diet, many people find that they need to supplement or make sure that they are getting more of this vital nutrient from other areas of the diet. Eating lots of leafy, dark greens is a great place to start. If you have been dining primarily on boneless, skinless chicken breast, try cooking and consuming drumsticks instead. If you are not adverse to eating different types of meat, you can even treat yourself to a savory, bone marrow burger. Those who suffer from anxiety as the result of nutritional deficiencies will usually find that the right dietary changes can provide near-instant relief.

Diaphragmatic Breathing

Lack of adequate oxygen is another physiological issue that could be contributing to your anxiety. Many experts in Eastern medicine believe that Western breathing practices are not capable of supplying the body with the oxygen it needs. As a result, most people are constantly nearing a state of hyperventilation. Diaphragmatic breathing is an activity that can dramatically improve the way that you are getting air and the way that your body is distributing it. In fact, there are a number of studies that show that just 10 minutes of diaphragmatic breathing can alter brain wave patterns and overall brain functioning, thereby producing a calming effect.

Stand or sit upright and place your hand on your abdomen. When you inhale, focus on making your abdomen expand rather than your lungs. This is a form of breathing that engages the diaphragm muscle. Instead of making your shoulders rise and your chest hitch outwards, try to move your hand with each breath that you take. Breathe in slowly through your nose, hold your breath for ten seconds and then slowly exhale through your mouth. Repeat this process for ten minutes. This is something that you can do each time you feel a panic attack coming on.

Physical Exercise

As you learn how to deal with anxiety, you will find that physical exercise is an amazing way to beat back negative emotions. 30 minutes of moderate activity will cause your body to release positive, feel-good hormones like dopamine and serotonin. People who are chronically anxious or depressed are advised to engage in no less than 30 minutes of physical exercise each day. This can be as simple as walking, power walking or cycling. When diaphragmatic breathing, dietary changes and other efforts to address anxiety do not help, however, it may be necessary to consult with a psychologist or psychiatrist to learn more about the underlying causes of your anxiety.

And Finally, What you Should Know

The best ways to deal with anxiety is often overlooked and not even considered. Why? Because we are taught to believe that treatment can only come from an antidepressant pill. But that is far from the truth. In fact, there are many diseases that can be treated using nothing but alternative medicine, and the people who do try natural alternatives are often never left disappointed as that was the case with me.

Like I said before, everyone may eventually experience some level of anxiety, panics, nervousness, tension, and stress. But it does not mean that one should always resort to dangerous antidepressants especially when most the time its not needed. Apart from using the techniques above, I encourage you to also check out our free complete anxiety help guide which you can read by clicking on the menu tab above.

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