Managing Anxiety

Tips To Help Manage Anxiety

A great deal of our ability to cure anxiety and excessive worry comes from our attitude. It’s helpful to have in your pocket, a few coping strategies. This article cites four ways you can start to manage your anxiety.

Assess your Life and Find What Causes your Anxiety

Maybe you are struggling with a difficult period financially or you are anticipating an upcoming crucial business meeting with dread.

A little tension every now and then in our lives can be useful. It can motivate us to budget our financial problems better, or spend more time preparing for that important work event.

Managing Your AnxietyBut if your stress is keeping you awake at night, than it’s likely it’s doing more harm than good. Whatever the issue causing your anxiety, you need to acknowledge, address and conquer it before you can move on to more positive thoughts and activities.

As soon as you figure out what’s bothering you, you can gain control of the situation and eliminate a large part of the anxiety by devising a concrete plan to tackle the issue.


Most people in the throes of an anxiety attack react by holding their breath or by taking rapid, shallow breaths. This causes heart rate, blood pressure, and stress hormone levels to rise, making the anxiety even worse.

Practicing daily relaxing breathing techniques will better prepare you to gain control of your breathing when you’re in the midst of an actual anxiety attack.

Practice by focusing on how you breathe – for several minutes, two to three times each day, take slow, deep breaths. If an anxiety attack does hit, concentrate on your breath in order to slow or even stop the attack before it spins out of control.


Exercise is a perfect way to recharge your body and clear your mind. This allows you to focus on your physical activities and spend less time dwelling on your problems.

In addition, exercise increases oxygen and blood flow throughout the body as it releases endorphin’s – the same hormones released during pleasurable moments.

All of this can improve your mood, letting you think through your troubles more logically. It also helps improve your self-esteem and confidence, now that you’re able to overcome your anxiety.

Change your AttitudeManaging Your Anxiety

A bad attitude can feed your anxiety by causing you to dwell only on the worst possible outcomes or scenarios. When you turn your negative outlook into a positive one, it makes it easier for you to overcome your worry. Channel your energy by figuring out how to conquer your anxiety, rather than obsessing over the problem.

Anxiety can be a positive thing. It can force you to focus on being your best in a stressful situation. However, too much of a good thing can be bad. Excessive anxiety interferes with your normal daily functions, your relationships, and your ability to sleep.

When working on how to overcome your anxiety, remember to practice these four simple steps:

  • Identify the cause
  • Breathe to relax and clear your mind
  • Exercise regularly
  • Keep a positive attitude

Do these steps and you will be on the road to curing your anxiety.

Anxiety Prevention

Stay Healthy: Self-Help for Anxiety Relief

The prevention and management of anxiety disorders involve taking simple, consistent, and incremental steps to eliminate stress-inducing negative thoughts. This article outlines a number of steps that can help relieve some of the worst symptoms of anxiety and stress.


First, and most critically, we are what we eat. It’s important to be aware of the type, variety, nutritional value, and quantity of food we eat.

  • A healthy diet should include a balanced proportion of protein, carbohydrates, fruits, vegetables and dairy.
  • Foods high in magnesium, phosphorus, and calcium help our bodies handle stress.
  • Foods rich in vitamin B, including leafy green vegetables, meat, eggs, grains, and fish can also help us combat anxiety disorders.
  • Limit the amount of sugary, fatty foods, and caffeinated beverages as they can stimulate anxiety symptoms that lead to sleeping problems.

Chemical Addictions

Many people who are struggling with work or relationship-related stress, cope by consuming alcohol, tobacco, or other chemicals and mood-altering substances. Each new stressful situation hooks them further into the habit of smoking or imbibing. However, physiologically, these substances only make matters worse.

Anxiety PreventionThe tobacco and nicotine you smoke constrict your blood vessels, burn your lungs, and cause your heart to pump harder, causing in turn cardiac arrest and other diseases. By quitting drugs, smoking, and alcohol you will keep your body healthier and be better able to handle stress.


Next, be sure to incorporate exercise in your daily routine – remaining active, alert, and present is the simplest way to keep worry at bay. Even a daily routine of simple, light exercises can have an impact.

Fitness routines like an early morning jog or brisk walk, gardening, biking, playing with your children, dancing, and swimming burn excess calories and help keep weight under control. Staying fit keeps your body and your mind focused and sharp. We feel better, more rejuvenated and have more energy at work and at play. The more fit we keep our body, the longer these good feelings last.

Relaxation Techniques

Relaxation techniques such as meditation, deep breathing, listening to calming music, or reading a good book can calm our nerves, relax our muscles and cool our heads.

Positive Thinking

Anxiety, worry, and stress happen because of our fear of the unknown and issues that are often outside of our control. We need to replace these negative thoughts, fears, worries, and trepidation’s with positive thoughts.

Our brain is primarily in control of our thought processes. However, it is important to realize that the brain is just another organ that we need to control in order to prevent the malicious, repetitive, thought processes from harming us.

Each negative thought creates a chemical imbalance in our body. This leads to stress. We need to learn to teach our brain to conquer our negative thoughts and replace them with positive ones.

Keeping a JournalAnxiety Prevention

By writing down the events in your private life, you can help you and your therapist identify the causes of your stress. In addition, writing down your worries and stresses can help identify areas where you spend the most time worrying about events that may never occur or problems that are outside of your control.

You may discover that these seemingly insurmountable problems are actually insignificant and are just sucking up your time and energy.


When practiced correctly, sex can be one of the most delightful stress and anxiety management techniques in your toolbox. People tend to feel happier and more relaxed after sex. Studies have shown that sex and orgasms improve mood and lowers stress levels.

Aromatherapy, Massage, and Acupressure

These natural and calming techniques have relaxing effects on the body.

Medication and Therapy

Antidepressant and anti-anxiety medications are helpful in restoring chemical imbalances that can create anxiety symptoms. It’s particularly effective when used in combination with psychotherapy.


Cognitive therapy helps patients observe emotions clearly and helps separate realistic feelings from irrational ones.  Anxiety Prevention  In behavioral therapy, patients are exposed, in small steps, to anxiety-producing stimuli, which slowly increase their tolerance to situations that create anxiety.

Dealing with Anxiety Disorders

Self-Help Anxiety Care, Therapy and Medication

Are you trying to learn how to deal with anxiety? Are you going through a stressful period in your life that is leaving you upset and anxious? Or perhaps you’re stressed and anxious – but have no idea why. Anxiety can make us miserable and it can interfere with everyday life. Below is an overview of things you can do to lessen your anxiety and return your life to normal.

Self Help

Self-help methods can be effective if your stress and anxiety are minimal. You may be surprised to discover how doing simple things like getting a massage, launching an exercise program, removing caffeine from your diet, or quitting smoking can make you feel so much better afterwards. It’s also critical to get enough sleep. Inadequate sleep can reduce your resistance to anxiety, making it more likely for little annoyances to set your anxiety off. Exercises and techniques such as controlled breathing, progressive muscle relaxation, and meditation can also help lower your anxiety to manageable levels. Treating Anxiety DisordersIf these self-help methods don’t work, don’t give up. There are other options that can also help anxiety sufferers. Several different types of therapy  can be highly effective in reducing anxiety, including cognitive-behavioral therapy or exposure therapy. There are also medications that can help as well, especially when combined with therapy.


The first decision to make when considering therapy is finding a reputable mental health provider whom you trust – one trained to handle anxiety disorders. Your personal physician is a good place to start looking. If this is beyond your doctor’s scope of practice, the physician can refer you to a mental health specialist – a psychiatrist, psychologist, counselor, or social worker. Once you find your therapist, that person will determine which type of therapy is best for your personal situation. The use of cognitive-behavioral therapy transforms anxiety-creating thought patterns into positive and constructive thoughts. For instance, a person with an extreme germ phobia, can learn that germs are normal, that not every germ is lethal and that some bacteria are useful and even necessary, They ultimately come to realize that it’s futile to be constantly worrying about them.

Exposure therapy is frequently used to treat common fears or phobias. In this type of therapy, the therapist exposes the patient to the condition or situation that causes fear while gradually increasing the exposure until the patient discovers that nothing will happen to them when they confront their fear. Once patients realize that their fear is not based in reality, they are less likely to allow it to overtake their lives.


hand with pills medicine tablets and glass of water for headacheIf therapy by itself is not enough to cure your anxiety, consider medications. Medications don’t cure anxiety, but they can alleviate its symptoms while the patient undergoes therapy to address the root cause of the anxiety. Everybody responds to medication differently, so it may take a bit of experimenting to find the right drug for your situation and your physiology. The most common anti-anxiety prescription drugs are antidepressants and benzodiazepines. Antidepressants start working after the first dose, but can take up to six weeks to reach their full potential. Antidepressants are typically employed for long-term use rather than for acute anxiety attacks. Benzodiazepines, however, work more quickly. Yet they can also be addictive, and users may suffer withdrawal symptoms. As you experiment to find a treatment that works best for you, be patient and keep persevering. Like so many other anxiety sufferers, you to can eliminate anxiety and worry from your life and become happy and productive.

Borage Oil For Anxiety


Helpful Benefits of Borage Oil in Combating Anxiety

In 1611, an herbalist named Mattioli wrote an interesting abstract about borage oil and the benefits it had on anxiety. He wrote, “It strengthens the heart and vital spirit, takes away anxiety, depression and grief.” Today, scientific studies are showing that he may have been right; this oil may indeed assist in dealing with mood disorders and anxiety.

What Is Borage Oil?

Borage, also referred to as the starflower because of its five-petal shape, is an herb that grows annually in the Mediterranean wild. After it was discovered there, it was later cultivated in North America.


The constituents of the starflower include the minerals calcium and potassium, mucilage, acids, tannins, along with a full supply of omega-6 fatty acids, which are a source of gamma-linoleic acid. Gamma-linoleic acid is a crucial fatty acid essential for the correct functioning of various bodily structures, including the nervous, endocrine and cardiovascular systems. Additionally, borage includes a toxin referred to as alkaloids and should be used with proper knowledge and care.


Throughout time, borage has been celebrated for both its cooking uses and its health benefits. It is believed that Charles Dickens was partial to borage punch, an alcoholic potion that was a mixture of borage flowers, sherry, and brandy. Additionally, Pimm’s No.1—a gin-based cocktail—has borage included in its ingredients. Because of the flower’s refreshing flavor, it is used in salads, soups, and refreshments all over the world.

The Herb of Gladness

In earlier times, borage was brewed into a tea used to fight depression, nervous tension, and stress. Referred to as the herb of gladness since Roman times, borage was mixed with wine creating a powerful elixir to battle worry and sad feelings.

During medieval times, borage was known as an herb that made the heart strong and heightened courage. History shows that the crusaders drank a mixture of borage and wine before departing for battle. Looking back, borage was actually one of the first remedial herbs employed to address what are now known as mood disorders.

Scientific research only began testing the and anxiety in the 1940s. They also tested the benefits of borage oil with several other mood disorders, including OCD, panic disorders, and depression. Sadly, a lot of the beginning clinical studies were performed with primrose oil,  a different source of omega-6 gamma-linoleic acid, not with borage oil itself. Nonetheless, even in the very first studies, borage oil showed incredible promise in the healing of anxiety disorders.

How Does Borage Oil Work?

Herbal medications help mood disorders by supporting the nervous system and straightening out the biochemical imbalances of the mind. In general, calming herbal remedies perform as natural sedatives and soothe the nervous system, thwarting off anxiety and overall working as antidepressants. Some additional herbs that have been traditionally used to improve anxiety are catnip, skullcap, St. John’s wort, valerian, and kava.

The distinctive properties of borage oil are also thought to help relieve anxiety. Borage oil includes a much higher percent of gamma-linoleic acid in contrast to black current seed oil and primrose oil, both native sources of gamma-linoleic acid.

The brain of humans is chiefly composed of fats. More than 20 percent of human brain fat is made up of docosahexaenoic acid (DHA) eicosapentaenoic acid (EPA). Additionally, EPA and DHA are biologically found in many omega-3 sources, including walnuts, cold water fish, flax seeds and flax seed oil, krill oil, and fish oil.

Borage Oil For AnxietyThough borage oil does not consist of EPA and DHA, it does contain gamma-linoleic acid. GLA, while not part of brain fat, is still transformed into prostaglandin E1 (PGE1)—a substance that has an affirmative effect on brain functioning. Furthermore, gamma-linoleic acid is ultimately converted into omega-3 EPA and DHA, instead of these omega-3 fatty acids being accessible without conversion. Because of this, a mixture of omega-3, omega-6, and omega-9 are recommended in addressing anxiety, so that the proper fatty acids for brain health can be replenished.

Plan of Action

Though there are several varying ways to come up with a plan of action for dealing with anxiety disorders, numerous health practitioners do not oppose working with anxiety by employing a holistic approach. A grouping of many techniques may bring down stress and reduce anxiety, including: vitamins, herbal supplement sedatives, cognitive behavior therapy, stress reductions exercises, essential fatty acid supplements, and nutritional diet plan.

Of course, you should always speak with your doctor prior to consuming borage oil or any other sort of herbal supplement. Borage oil has the potential to interact with other herbal medicines, prescription drugs, or even cause serious side effects in some people.

Treating A Panic Disorder

Treating a Panic Disorder

Panic disorders are incapacitating conditions consisting of severe episodes of panic. They may occur with little or no warning and can last from just a couple of minutes to as long as a half hour or more. The fact that the sufferer may never know when these panic attacks might happen can prevent them from enjoying life. They end up avoiding activities or experiences that have triggered their prior panic attacks.

Women typically suffer from panic disorder and anxiety attacks more often than men, with the onset of the disorder frequently occurring in early adulthood. If left untreated, panic disorders can evolve into more serious conditions, such as agoraphobia.

Symptoms of Panic Disorder

Although everyone experiences a panic attack differently, some common symptoms of panic attacks include:

  • Palpitating heartTreating A Panic Disorder
  • Shortness of breath
  • Shaking or trembling
  • Sweating and/or hot flashes
  • Nausea
  • Chest pain
  • Tightening of the throat
  • Dizziness
  • Cramps
  • Chills

Therapy and Education

Treating a panic disorder usually involves a blend of three modalities — education, psychotherapy and medication.

A patient opting for psychotherapy treatment generally has private sessions with a trained psychologist on a short-term basis — typically for no more than a dozen sessions. The first session usually focuses on teaching patients about their disorder, how to effectively cope with attacks and ways to prevent them from occurring.

By learning to identify the symptoms of a panic attack and the reasons behind them, patients can significantly shorten the length and severity of these attacks. When they first start feeling the beginnings of a panic attack, they can employ techniques, like progressive muscle relaxation and controlled breathing to keep the attack from escalating.

Therapists will also talk to the patient about the irrational fears they experience while they are having an attack. Often these are fears of humiliating and embarrassing themselves in public, fear of fainting, or even dying. Discussing their fears helps patients understand that the fears are not rational. This reduces the intensity level of the attack.

The therapist may also recommend that the patient increasingly expose him or herself to the situation or object that triggers their attacks. This allows them to gradually gain control over their fear.


The last modality in treating a panic disorder is medication. Because of the potential harmful side effects and risk of addiction, medication should be avoided whenever possible, and may not always be necessary.

-- will tommorw ung mga alignment ng photosAs a last resort, however, in those cases where education and therapy are not effective, doctors may prescribe drugs. The most common medications are benzodiazepines (Xanax, Valium, and Klonopin) and SSRI anti-depressants (such as Zoloft, Prozac, and Paxil). Most doctors are reluctant to prescribe medication without accompanying psychotherapy, since the drugs only treat the symptoms, while psychotherapy addresses the root causes of the disorder.

Self Help Treatments

Certain self-help techniques can be used as well. You can try these without seeing a trained professional. Look for support groups that deal with panic disorders and that connect people with shared experiences and feelings in your community or online. Additionally, regular massage therapy or acupuncture can help reduce stress and decrease the number of panic attacks.

All of these treatments can be effective in reducing the frequency and intensity of panic attacks. The combination of psychotherapy, education, sharing common experiences with other sufferers and, when necessary, medication, can prevent panic attacks from interfering with your daily life.

7 Natural Remedies for Anxiety

The Seven Natural Techniques to Manage Anxiety

Constant anxiety and worry can make it hard to lead a normal life. Relationships and work become compromised and leave the sufferer feeling unhappy and hopeless. However, there is a way to keep the situation from spinning out of control. The following seven techniques can be used at the first signs of an anxiety attack, which can help you get your life back on track.


When you feel anxious, muscles tense up, your heart races, and respiration increases in a “fight-or-flight” response. Exercise can be a terrific outlet for natural anxiety relief. It allows you to channel the extra energy in addition to clearing your mind. Exercise also causes our bodies to release pleasure hormones, further reducing stress and anxiety.7 Natural Remedies for Anxiety


This simple anxiety release method counters our body’s tendency to resort to rapid and shallow breaths when we’re in the throes of an anxiety attack. Concentrate on taking slow, deep breaths through the nose and then exhaling out of the mouth. This simple breathing technique can have a calming effect. Practice controlled breathing when you are not in the midst of an anxiety attack so you will be better prepared for the next one.


Treating yourself to a therapeutic massage, acupuncture, or a hot shower is more than an indulgence. It can work wonders in helping relieve the physical symptoms of anxiety. Hot showers and massages relax tense muscles. Acupuncture and acupressure can relieve numerous stress-related symptoms, including shortness of breath, upset stomach or heart palpitations.


By occupying your mind with pleasurable or busy activities such as listening to music, doing a hobby, or even household chores, you can take your mind off the problem that’s causing your anxiety. Other activities you can try include reading a book, gardening, drawing or painting, playing a game, and cooking.

Thought Analysis

Anxiety usually derives from negative thinking, so turning negative thoughts into positive ones can naturally provide relief from one’s anxiety. Anxiety is most often created when we fear an anticipated event or a worst-case scenario, which will likely never happen.

When we write down the precise worry which causes our fear and articulate an action plan to stop it from happening, we can see it in a more realistic light. This helps give us a feeling of control and reduces the associated worry.

Live in the Now

If you think about it, living in the present is one way to keep thoughts firmly planted in reality. Most of our anxiety focuses on potential “what if” possibilities. When we actively participate in the here and now, the future takes a back seat, making it easier for us to stop worrying about the things that may happen down the road.

Seek Help

natural remedies for anxiety - CopyThis doesn’t inevitably mean calling up a therapist to schedule an appointment (although that is certainly an option). Being able to talk to anyone, whether it’s a spouse, a trusted friend, or even a stranger, can help relieve anxiety. Human beings need to interact with each other and getting somebody else’s perspective on your troubles can give you a different outlook on the issue.

It’s also helpful when we can counsel someone else in need. Doing a good deed or passing it forward is another way to put our own problems in perspective. It’s also a wonderful way to generate positive thought patterns and lower our negative ones.

If your anxiety becomes more than just an occasional incident or if it starts to disrupt your everyday life, these seven natural anxiety relieving techniques are here to help. When these techniques stop working, it may be time to consider professional help or medical intervention with a trained psychologist or doctor.

Anxiety In Children

Anxiety and Anxiety Disorders in Children

Anxiety, like many other emotions, is closely linked to our fears. Children experience a number of fears from the moment they are born. How they react to that fear — whether it be fear of the dark, ghosts, insects or dogs, depends on the child’s personality, age, genetic disposition, and coping skills.

Generally, as children grow up,  fears lessen. Fears become a problem only if they prevent the child from performing normal activities. Intervention or treatment may be considered at this point.

Anxiety Symptoms

Children experience anxiety at different stages and ages. Below are some common anxiety symptoms and how parents can help them cope:

Infants/ToddlersAnxiety In Children

When feeling panicked, infants can become irritable, restless and lose sleep. Indications of anxiety at this tender age can include:

  • Clinging
  • Crying endlessly
  • Throwing tantrums
  • Sleeplessness
  • Inability to sleep alone
  • Urinating often

You may be able to gradually reduce anxiety in very young children by exposing them to a wide variety of experiences:

  • Having them meet many different people outside the home and encouraging them to play with other children
  • Allowing them to make their own decisions
  • Setting a regular bed time routine and training them to fall asleep on their own

Overly stressed parents pass along their own stresses to their children, so make every attempt to keep a happy environment in the home.

School Age ChildrenAnxiety In Children

Anxiety in school children can include:

  • Shyness
  • Timidness
  • Clinging to parents
  • An inability to interact with other children
  • Lack of concentration
  • Poor memory
  • Withdrawal
  • Pessimism
  • Constant complaints of head/stomach aches

Such children can be demanding and irritable. They require a lot of patience. It’s important to be assertive, but calm when helping them deal with the things they are anxious about. Reassure them whenever you can.


As they undergo hormonal, physical, and emotional changes, teens exhibit stress and anxiety by:

  • Over/under eating
  • Excessive sleep
  • Obsession with appearance
  • Defying authority

It’s critical to set reasonable ground rules with adolescents without being overly restrictive. Encourage them to share their concerns and worries so they feel safe confiding in you.

Reasons For AnxietyAnxiety In Children

  • Conflicts or changes in the family: A parental argument, divorce, or illness can be extremely upsetting for children. They may start taking on the guilt for their family woes. Both overly controlling and extremely liberal parents can pave the way for anxiety in a child.
  • Physical illness or disabilities: Ailments such as severe asthma as well as reactions and taunts from other children can make an ill or disabled child self-conscious, upset and depressed.
  • Tight schedules: Jam packed days filled with too many activities may stress the child and deprive them of needed downtime. All children need free, unstructured time to themselves every now and then.
  • Issues at school: Bullying, name calling, teasing, harsh or unfair teachers, and overly burdened school work can make a child depressed and resentful. This may result in a lack of self confidence or cause them to lose interest in school and other activities.
  • Fears/phobias: Exposure to frightening incidents, sad and terrible news, violent/horror movies, upsetting or gory books and stories can cause fears in children. If they have experienced bad episodes in the past, some children may develop a fear of social situations, schools, or open spaces (agoraphobia). They may start to develop obsessions, or in extreme cases, severe depression may include self-harming behaviors or suicidal thoughts.

How to Avoid Anxiety

Communication, comfort, and care are the most important factors that can help a child feel safe, loved, and cared for. Provide reassurance while enabling them to express their fears.

Show support and love with physical contact – hugging, cuddling, holding, and rocking the child. As you soothe them, reassure them with comforting and calming words. Allow the child to express him or herself freely -without judgement about their concerns, worries and fears.

Encourage children to solve their own problems instead of stepping in to fix them. This fosters independence and courage in fearful situations, while discouraging negative and unproductive thoughts.

Respect and support the child’s feelings when it matters the most. Seek medical guidance if the fears and phobias become so overwhelming that it keeps the child from pursuing normal, everyday activities.

Anxiety Overview: A Look At Anxiety Disorders

Anxiety Overview: A Look At Anxiety Disorders

Anxiety Overview: A Look At Anxiety DisordersEveryone experiences feelings of stress every now and then. Stress can even be a positive response to some situations. This “flight or fight” response prepares the body to be alert and on edge when action is needed.

For example, if someone encounters an unfamiliar or threatening environment, he or she can be nervous, edgy, and anxious. This may allow that person to tackle whatever comes next. People who are anxious speaking in public or while taking an exam, rehearse or study to ensure they are equipped to take on the challenge. Stress also helps keep people safe in dangerous situations.

However, when excessive anxiety or fear prevents a person from living a normal, healthy life, it can become a problem. This can be a sign of an anxiety disorder. Fortunately, this is a very common condition which can be successfully treated.

Nearly 9% of Americans suffer from an anxiety disorder during some period of their lives. For a few, anxiety can be so debilitating they can’t leave their homes and are prevented from performing everyday tasks.

The term “anxiety” has been so overused recently that it’s at risk of losing its meaning. The words “anxiety” and “fear” have become nearly interchangeable. However, they’re actually two separate conditions. Anxiety describes multiple types of mental conditions characterized by an extreme amount of mental worry that appears for no reason. Fear, however, is an emotion that triggers anxiety.

What are the Different Types of Anxiety Disorders?

Anxiety disorders include a rather broad category of different medical conditions. Some of these conditions include:

What are the Symptoms of an Anxiety Disorder?

There are lots of symptoms that a person may demonstrate if he or she has an anxiety disorder. Here is a list of some common anxiety symptoms (not all of them need to be present for a doctor to diagnose an anxiety disorder):

  • Over the top worryingAnxiety Overview: A Look At Anxiety Disorders
  • Unreasonable fear of things or circumstances
  • Jumpiness/Inability to relax
  • Repeated re-living of a prior traumatic experience
  • Insomnia
  • A compulsive need to repeat an action over and over again
  • Shaking or trembling
  • Muscle pain
  • Perspiration/cold or clammy hands/light headed
  • Hyperactive/Rapid heartbeat
  • Exhaustion
  • Dry, cotton mouth
  • Tingling or numb extremities
  • Stomach cramps/nausea/loose bowels/difficulty swallowing
  • Hyperventilation

Generally, people who suffer from anxiety disorders are paranoid that they or their loved ones will be harmed or threatened in some way. They typically find it difficult to concentrate and are easily angered and impatient – regardless of the circumstance or habitual lateness.

While everyone experiences some of these symptoms at some point in their lives, it’s only a problem if they interfere with your daily life. If symptoms are too extreme for the situation that triggers them, it may be caused by an underlying anxiety disorder. You may want to explore options to treat the condition.

Natural Anxiety Remedies

All-Natural Remedies for Anxiety

If you’re searching for natural anxiety remedies, but are afraid of the potential side effects of prescription pills, there are a number of natural anxiety remedies which have helped many people. Some of these might just work for you.

Recommended Treatments for Anxiety

One of the commonly recommended treatments for anxiety is to maintain a healthy lifestyle. This includes eating the right foods, drinking water, getting enough quality sleep, and regular exercise. These can all be effective in keeping feelings of worry and stress under control.

A healthy lifestyle also helps reduce the physical symptoms of anxiety such as fatigue, shakiness, and sweating. Diets high in carbohydrates, without getting enough protein or water, may worsen anxiety symptoms. Make an effort to eat enough protein and complex carbohydrates like whole grains, fruits, and fresh vegetables, instead of refined carbohydrates like sugar and processed food. Also, be sure to drink plenty of water.

In addition, avoid stimulants such as coffee and soda. These are filled with caffeine. Despite their promises to boost energy, caffeine can add to anxiety symptoms such as upset stomach and jitters. Instead, get your energy boost from eating the healthy foods mentioned above.

Nutrients that Help Reduce Anxiety

Nutrients that help reduce anxiety include magnesium, biotin, folic acid, niacin, calcium, and pantothenic acid. The B-vitamins (B1, B2, B6 and B12) also help. The following foods are rich in these vitamins and nutrients:

  • Lentils and beansNatural Anxiety Remedies
  • Cabbage
  • Peas
  • Spinach
  • Cauliflower
  • Dairy products like eggs, cheese, and milk
  • Poultry such as chicken and turkey
  • Lamb

Food allergies can exacerbate anxiety, so watch for allergic reactions after consuming certain common allergy-causing foods like wheat, eggs, fish, soy, dairy, nuts, and shellfish. If you suspect that you may be allergic to a specific food, simply avoid it altogether. Your doctor can perform allergy tests to figure out definitively whether you are truly allergic to any of these foods.

Getting Enough Rest

Getting adequate sleep is also important. Most of us need at least eight hours of sleep a night. Fatigue and sleepiness can contribute enormously to worry and anxiousness. Getting enough rest helps your mind and your body relax, making you better able to gain control of your thoughts and emotions.

Regular Exercise

Regular exercise has also been shown to help relieve stress and anxious feelings. Exercise not only helps you relax and recharge your body, it also releases endorphin’s – the hormones that create feelings of well-being and happiness in the brain. Fear and negative emotions are alleviated.

Healthy Lifestyle and Techniques

In addition to living a more healthy lifestyle, techniques such as meditation, deep breathing, and aromatherapy are all natural anxiety-lowering remedies. They have been used for centuries. Deep breathing and meditation help relax the body and focus the mind. These practices work best when performed in a dark, quiet room with your eyes closed.

Combine aromatherapy with breathing and meditation for even better results. Plant oils like lavender, jasmine, rose and sandalwood offer a calming, soothing effect. Add these scents to your massage or bath oils or burn incense.

Certain herbs can also be effective in reducing anxiety. Herbs thought to have anti-depressant qualities include:

  • PatchouliNatural Anxiety Remedies
  • Kava
  • Lime
  • Lavender
  • Passion flower
  • Neroli
  • Valerian
  • Winter cherry
  • Rose


Although many people suffering from anxiety are often timid about social interaction, talking to someone else about anxiety issues can be helpful. Getting your problems off your shoulders and out into the open can bring relief, while having someone else’s point of view can give you a different perspective on the issues that caused your worries. They may seem less overwhelming and negative.

These natural anxiety remedies have stood the test of time and can be used to combat not just anxiety, but the accompanying physiological and mental symptoms. You may have to experiment in order to find the best blend of remedies for your needs, but ultimately, with patience and perseverance, you’ll find success.

When Anxiety Attacks

Anxiety Attacks and How to Treat Them

Stress is normal, even useful. A common, human emotion, it can be helpful by motivating us to prepare for some of the following:

  • Trying, important events
  • Activities and meetings
  • Upcoming tests
  • Speeches or interviews

Stress can also heighten our senses and focus our attention in critical situations. It was designed to save our life since adrenaline produces the flight or fight response that helps us deal with emergencies. But too much stress that is always present or overwhelming can turn into anxiety. If stress interferes with your life rather than helping it, perhaps an anxiety disorder is to blame.

One feature of an anxiety disorder is the anxiety attack. These are episodes of excessive anxiety, also known as panic attacks, whose symptoms can include:

  • A loss of controlWhen Anxiety Attacks
  • Feeling like you going crazy
  • Shortness of breath
  • Heart palpitations
  • Upset stomach
  • Trembling
  • Hot flashes or chills

Specific triggers can set off an anxiety attack, such as a stressful environment or upsetting event, or the fear of something stressful about to happen. Or the attack can occur with no trigger or warning sign whatsoever. These episodes often last under a half-hour, peaking at 10 minutes or so. When they are in the midst of a panic attack, some people are afraid that they are about to die, especially since the symptoms of an anxiety attack are very similar to that of a heart attack. After having experienced an anxiety disorder, even just once, the fear of experiencing another one may prevent the sufferer from doing the things that person may have typically enjoyed.


Treating an anxiety attack is a two-step process. Acute attacks must be treated as quickly as possible. When you start feeling the first signs of a panic attack, counter it with a fast-acting benzodiazepine tranquilizer to reduce the severity and duration of the attack. Yet there are side effects to benzodiazepine. These include drowsiness, queasiness, and loss of coordination. Side effects may worsen with higher doses. On rare occasions, anti-anxiety medications can have the opposite of their intended effect, and can even be dangerous. Instead of calming the user, they may cause mania, anger, and aggressiveness. Watch carefully for side effects when using such drugs.

When Anxiety AttacksNext, besides stopping an immediate episode, try to prevent attacks from happening in the future. The best way to accomplish this is through a combination of therapy and medication. Cognitive-behavioral therapy helps turn irrational and negative thoughts into positive, proactive ones. Exposure therapy is another common method. This therapy repeatedly and gradually exposes patients to higher levels of the anxiety triggering situation, until they learn to control their fears and are no longer overwhelmed and overcome by them.

Long-Term Medication

Occasionally, therapy by itself is not enough to prevent anxiety attacks, so long-term medication is sometimes recommended. Antidepressants and benzodiazepines are the anti-anxiety medications most commonly prescribed. These drugs, while effective, also have side effects, some of which can be severe. These drugs are also potentially addicting. It’s important to do your research and consult with your doctor about the risks versus the benefits before choosing any long-term medication as a treatment option. Also keep in mind that while drugs can help you control the symptoms of anxiety or panic attacks, it does not treat the root cause of the disorder the way therapy does.

So if anxiety attacks are making your life miserable, a blend of therapy and medication can help bring worry and panic down to a manageable level and prevent the anxiety from taking over your life. With proper treatment, many people suffering from anxiety and panic attacks can continue to live happy, fulfilling lives.