Table of Contents
- 1 How To Calm Anxiety And Prevent Future Anxiety Attacks
- 2 How To Calm Anxiety With Natural Remedies
- 3 Anxiety Advice For A Much Calmer You
- 4 Calming Anxiety With Breath Therapy
- 5 Panic Attacks, How To Find Calm With Natural Remedies
- 6 Learn How To Calm Your Hyperactive – Out Of Control Mind
- 7 Feel More Calm With Natural Anti-Anxiety Supplements
- 8 Calm Anxiety With Lavender – Anxiety Free Mind
How To Calm Anxiety And Prevent Future Anxiety Attacks
The question of how to calm anxiety has been one that puzzled numerous psychologists, psychiatrists, doctors and other experts for a very long time.
Today, however, the knowledge and experience collected by various people throughout the past decades and centuries is extensive enough to fill entire libraries, and as anyone might suspect, a tiny part of that knowledge can be effective in helping with even some of the most troublesome cases of anxiety disorders or panic attacks.
A Few Simple Methods For Calming Anxiety
Simplicity is key for those who want to find out exactly how to calm anxiety without falling into the trap of trying too hard or coming across methods that will just drive them to spend more money on useless products.
Even though you may have been trying to cope with your anxiety experience and panic attack episodes for a long time, you may find some of the following tips and ideas to be helpful:
Meditation – yogis and various spiritual teachers, as well as physical trainers and even world class athletes recommend meditation for relaxing anxious reactions, balancing emotions, getting rid of panic attacks and even stabilizing various bodily functions such as blood flow and heartbeat.
Deep breathing – for those who are unable to focus enough to work with basic meditation techniques, a simple exercise of breathing in slowly through the nostrils, holding the air inside for a few seconds and releasing it through the mouth can be very helpful in dealing with anxiety.
Progressive muscle relaxation – apart from heavy workouts, this is the most effective and simple physical exercise that can reduce anxiety. All you have to do is gradually contract and relax your various muscles, moving your focus from your feet up to your neck and shoulders.
Music – if you’re thinking “I feel anxious and I can’t cope with all these structured techniques right now”, then probably one of the best ways of relaxing from your anxiety is listening to some soothing music.
Call a friend – Many people don’t realize how powerful feeling close to a friend can be. If you feel unable to go out in public because of your anxiety, just call one of your best friends and talk for a while.
Of course, when trying to learn how to calm anxiety effectively and coming across methods such as these, you might soon realize that – especially if you’ve been coping with anxiety for years – you will need something more powerful. Fortunately, you can find just the thing if you know where to look.
A Less Common Approach
The need for a more comprehensive system for reducing and possibly eliminating feelings of anxiety might be required if you notice that most methods don’t work for you and you want to find out exactly how to calm anxiety in a permanent way.
Panic Away is a program based on a formula called the 21-7 Technique that is geared to stop panic attacks before they get out of hand and before the feeling of fear becomes overwhelming to the point that you can’t help but overreact to it and constantly use it to feed your panic attack.
This method is geared to help people reduce the frequency and intensity of panic attacks in general, but unlike most systems, Panic Away was also designed to eliminate anxiety completely by uprooting the fear of phobias in itself and promoting a deep state of tranquillity.
If you want to learn how to calm anxiety quickly and without buying expensive medication, inefficient over-the-counter drugs or using methods of trying to escape or cope with the problem, Panic Away is one of the only complete programs that is truly effective in eliminating the problem at its core root and helping you get rid of literally all types of phobias that you may suffer from.
How To Calm Anxiety With Natural Remedies
Stress is more common in one’s life that varies from one time to another but when it seems to be disturbing daily life on the routine it creates serious problems of anxiety attacks. We can see most of the people suffering from General anxiety disorder as they are not able to sustain continual stress over time.
Anxiety can occur on a number of reasons be it genetic, continual stress in work place, traffic, personal problems and any other. But recovery from the stressed mind state requires more focus on the mind relaxing techniques.
Some of the natural Anxiety disorder symptoms include clinical depression, hypertension, trembling, sweating, fatigue, panic, exhausted, sleeplessness, increases heart palpitation, fear, difficulty in decision making and many more. Natural means of treating anxiety starts from the home remedies and self improvement thoughts with positive sign towards quick recovery.
Natural Home Remedies For Anxiety Attacks
Natural home remedies must bring a change in the environment and also must take a step forward to change in the diet plans that keep the mind stronger and healthy. Environment plays a major role that calms down ones clumsy mind while healthy fresh food including more of fruits and vegetables work as a best antioxidants that works upon treating mental wellness.
There is a big list of home stress remedies that work on the stress relief activities that controls the performance anxiety related hormones thus regulating the mind to peace and calmness.
A simple sip of water with few drops of combinational flower essence (including rose, impatiens, cherry plum and clematis) can work well on anxiety relief. Keeping the body hydrated by drinking more water is also appreciable as it supplies more oxygen to the cells in the body. Chamomile tea also acts as a quick anxiety treatment.
Quick Spa Treatment: A quick warm massage can help in lessening the tension caused in the muscles and body sure to excess of stress. Relaxation of the muscles makes the muscles and the tensed nerves to tranquil that initiate mind peace. Spa treatment is highly recommended that makes use of the pleasant smelling aroma oils and special flowers that diverts mind towards lovable fragrance from flowers.
Change in diet plans: Including vitamins, minerals, and other such nutrients in daily diet is more important to keep the mind and body stronger to resist against mental and physical illness on improvising the immune power in one’s body.
A daily diet sheet must include B-Complex vitamins (responsible for maintaining healthy nervous system and muscle tension balance); Vitamin B includes sweet potatoes, bananas, spinach and nuts.
Magnesium (helps to soothe stress and anxiety); Magnesium is rich in pumpkin seeds, peanuts, halibuts and black beans.
Omega 3 fatty acids (regulates heartbeat and blood circulation at times of depression) Omega 3 fatty acids are rich in nuts, leafy vegetables and salmon.
Change in daily lifestyle: Adding regular exercise, keeping a balance over diet, adequate sleep, drinking more water, limiting intake of alcohol, caffeine, and smoking and staying in an airy place can change your mental pressure at once.
Anxiety Advice For A Much Calmer You
Several people become too stressed with the complications of today’s world. To help you cope with anxiety issues, you need to learn how to relax. This article is loaded with tips that will help you reduce your anxiety levels.
TIP! Music could help reduce anxiety. Put on some favourite tunes when you find anxiety creeping up.
Keep daily stress managed. When you are too stressed out, your level of anxiety tends to rise as well. Delegate some of your daily tasks and responsibilities to relieve some of your stress. Attempt to get some time to relax and unwind every day.
Anxiety often disrupts normal breathing patterns and it uses a certain pattern to help you gain control of it. Count quietly to yourself as you breathes in and out, allowing the rhythm to relax you. If you really want to enhance the efforts of deep breathing, find a quiet spot and sit there while you breathe.
TIP! Limit the time that you spend reading the paper or watching the news, if current events make you anxious. Only give yourself enough time to keep up with essential current events, and avoid allowing yourself to be brought down by negative news topics.
Always consider the positive parts of life. Consider making a list of these things before bedtime and when you wake up in the morning. Focusing on positive things is a good way to eliminate negativity and get rid of the sources of anxiety.
Self discipline can help you to gain control of your emotions. Having control of your emotions can help you to thwart off anxiety attacks and minimize their effect on you. Negative feelings and emotions tend to trigger the attacks you are experiencing. Learn how to detach emotions a bit from your life and things will improve.
TIP! It is always important to eat a healthy and balanced diet, but it is even more important when it comes to dealing with anxiety attacks. If your diet is balanced, and avoids junk food, your mind will thank you.
Look into amino acids, as they may be an effective anxiety treatment. Many individuals find that they are deficient in some nutrients and that their bodies don’t produce enough serotonin. There are many books like the Mood Cure that discuss the various ways that anxiety can be treated.
Keep yourself busy. If you are just doing nothing all day long, your mind usually wanders, which means you may focus on negative thoughts. Simple things that occupy your mind like tidying up the house or mowing the lawn may help you out greatly.
TIP! Write down your feelings in a diary. Some people allow stressful thoughts to accumulate in their heads with no outlet.
Start by writing things down on a diary. Some people allow stressful thoughts to accumulate in their heads with no outlet. When you can unload all of the “stuff” in your mind into a diary or journal, it frees your brain up to think about the present, rather than dwelling on past of future events that trigger anxiety.
Keeping a journal and writing in it at bedtime can help alleviate the racing thoughts that keep you from sleeping. This is a good way to focus on what is bothering you so you can move on and relax. Make a habit of writing nightly, if you need to.
TIP! Talk about how you’re feeling, both to your friends and to your doctor. When you keep all of you thoughts and feelings bottled up, they can come back worse.
A good night’s sleep is vital if you want to reduce anxiety. Besides subjecting the body to undue physical strain, a lack of sleep can cause mental problems which exacerbate anxiety difficulties. Everyone over the age of 21 should aim to sleep 7 to 8 hours nightly.
Calming Anxiety With Breath Therapy
People who are suffering from anxiety generally have lack of control on their mind. They generally get negative thoughts and lose their control very easily. People who are suffering from anxiety generally feel the symptoms like increased heart rate, sweating, trembling, shortness of breath, choking sensation, tightness in body, nausea, dizziness etc.
There are various treatments of anxiety and one of the very popular treatments is breath therapy. Breath therapy is very useful to calm your body and provide relieve from the pain.
Breath therapy is a kind of therapy which generally focuses on breathing and notices their effects. This type of therapy directly affects the powerful healing energy of the body, (also called “chi”).
It directly connects to chi which generally lost during anxious condition. It also quicker the healing process and provide calm and relaxation. This therapy is also helpful in improving blood circulation, digestion, and provides relief from pain and contributes to a peaceful sleep.
This Breathing therapy can be performed by placing your tongue at above back of front teeth and closed your mouth gently. Now get focus on your breath cycles, i.e. how frequent you breathing in and breathing out. Notice points at which one phase changes into another. Do not force this, just notice for ten cycles. You can performed this therapy by two ways, one way by lying on back and other by sitting straight and comfortable.
The breath therapy is very useful for body relaxation. The more you performed this therapy the better you get result. You can easily able control your anxiety by using that breath therapy.
Panic Attacks, How To Find Calm With Natural Remedies
Panic attacks can be scary, especially for those who do not know exactly what it is. So, here are some useful tips to regain my composure. Panic Attacks – Being in front of a person having a panic attack can be very frightening, and the same goes for those who have a panic attack and not know yet what it is exactly.
The symptoms of panic attacks are varied, and often the person who has this type of problem does not seem able to find peace in any way. How do then to deal with the disorder? How do you regain control? And how do you avoid having panic attacks again?
The answer to the third question is very simple: to prevent the problem can recur; it is important to know what the causes are, analyze them and try to understand how we can take action to change a situation that obviously causes us of upsets. If the problem of panic attacks is to us very often, psychotherapy can certainly represent a very effective way to be able to face it and solve it.
But having said that, how to deal with a panic attack, the exact moment when symptoms occur? First of all – it seems strange to say but this is an important tip – try not to take it from further panic.
Do not be scared by the sensations you are feeling. They are not risking their lives and nothing is happening terrifying. It is a problem completely solved, then, as we said … does not worry!
Focus on your breathing … try to regularize (maybe try to put into practice some useful breathing technique), but do not scare you if you are unable to do so immediately. Gradually, the crisis will decrease spontaneously, and it will happen in about 30 minutes.
During this time, try to divert attention from the thoughts that have triggered the attack (if you have managed to identify them). Talk to a friend, with your partner, try to list the numbers ranging from 100 to 0 skipping three at a time, try to think of something that gives you a feeling of serenity. In short, try to divert your attention from the moment you are living.
This can help you on the spot, but – as we said – to be able to really solve the problem, it is important to analyze one inside, get to know and understand what really makes you feel good and what – instead – you do not want to be part of your life because results in feelings like anxiety, fear and anxiety.
There are also many natural remedies that can help us during these special moments. Among these are natural remedies like passionflower, lime, valerian, hawthorn, chamomile, lemon balm and many more. To know what the most appropriate remedy to you is, you’ll just have to try them, and determine which remedy gives you more calm and serenity.
Even the pharmacological remedies can reduce the symptoms of the disorder at the time of the panic attack, but do not solve the underlying problem absolutely. To act in an effective manner, it is essential that the subject learn to listen, to understand what your real needs are, and what the factors that led him to accumulate the anxiety and fear, then that will result in the attack of panic.
Finally, to be able to handle anxiety and stress that inevitably accumulate because of the problems of everyday life, it is useful to perform physical activities, from yoga that can go up to the race, up from Pilates to Kickboxing and so on.
The choice of the most suitable will be done in my opinion based on your character and your predispositions. Personally, I prefer such dynamic activities, but I can assure you that yoga and Pilates certainly help to find the calm and the serenity needed to cope with everyday life.
Learn How To Calm Your Hyperactive – Out Of Control Mind
While the mind is like a spinning top full of different ideas and doesn’t stop until it falls over – it is fertile ground for anxiety and needs a brake to slow it down. Meditation is a vital tool in the Peace of Mind Pathway.
1. What is meditation?
In a nutshell – it is the calming of the mind. Meditation is a means of transforming the mind, using techniques that encourage and develop concentration, clarity, emotional positivity and calm, seeing of the true nature of things.
True meditation occurs when the mind is calm and silent, yet completely alert.
One meditation technique is not necessarily better than another. It is an individualistic process and is what suits you best to achieve the objective of calming and bringing the mind into the present.
2. Why you should try it?
By engaging in meditation you learn the patterns and habits of your mind and the practise offers a means to cultivate new, more positive ways of being. Meditation has a transformative effect and can lead to a new understanding of life. In doing so, it can reduce stress and anxiety and fears.
3. Why Meditation is important in reducing anxiety?
Meditation is one of the most effective forms of stress reduction. It is a means of attaining mental peace and tranquillity. It enables one to focus on the present moment rather than dwell on the unchangeable past or unknown future.
Anxiety is associated with the activation of the sympathetic component of the autonomic nervous system which, in its extreme, causes the “fight or flight” response. Meditation acts to reduce sympathetic activation by release of catecholamine’s and other stress hormones such as cortisol, and promoting increased parasympathetic activity, which in turn slows the heart rate and improves the flow of blood to the viscera and away from the periphery.
Tips For Meditating For Beginners
1. Establish a regular time – and be patient – there is no right or wrong. A good way to start is doing this for 5 – 10 minutes each morning when you wake up. Some people like a ritual like having a special place and lighting a candle.
2. Sit or lie quietly and close your eyes and visualise emptying your mind. Or, Get a beautiful object like a rose and stare at it for 5 – 10 minutes trying to exclude other thoughts – just focussing on the rose.
At first you may only manage 1 min. that is fine – grow it eventually to 20 minutes
Use a guided meditation – I advise this if you aren’t managing one of the other two. Just do what suits you.
3. Meditation is about letting go. Before any of the above techniques – choose one thing you want to let go of and be conscious of that throughout your meditation.
4. If in any of the above techniques – a thought interrupts you. Just acknowledge it and watch it go past your mind on the outside of your body. Give it no energy.
Many of my clients have found this so beneficial they have started one meditation for waking up and one when you go to sleep.
Feel More Calm With Natural Anti-Anxiety Supplements
Many people feel a great deal of anxiety currently than when sensations of stress and strain proceed for years they may lead to anxiety and panic attacks which has to be addressed to recover yourself.
Panic and anxiety attacks can render any person struggling to perform. Anyway, they are lousy and prohibit your ability to trust certainly. These are a tense occurrence in and of themselves.
Studies are expressing that deficiencies in GABA (shorter for gamma-amino butyric plaque created by sugar) might be dependable. Gamma-amino butyric acid is usually a critical natural chemical that, amongst other characteristics, aids to make you really feel relaxed and comfortable, reduces anxiety, and enables you really feel more alert.
And also so by determining your mind theta ocean to allow you to come to feel far more mentally and physically well-balanced and through stabilizing the lack of feeling cellular material to ensure that they’re from taking pictures an excessive amount or firing erratically.
GABA can also be involved in the output of hormones, people feel good chemical compounds that your particular human brain delivers through training that produce the sensation athletes call the high A deficiency with this neurotransmitter make a difference what you can do to effectively handle anxiety.
Zero-nervousness prescription drugs for instance Valium, Xanax and Ativan deliver the results by stimulating GABA receptors, in reality most of these drug treatments have unintended effects and many folks don’t want to acquire prescriptions if there are actually pure choices.
One more safe and sound and wholesome method to increase your GABA levels has the product D-theanine. That is a pure amino and can be found in green tea herb. M-theanine is associated with generating Gamma amino butyric acid within the body.
T-theanine features the profitable combined increasing mind quality and peaceful your brain without tiredness. A powerful degree of R-theanine for most people appears to be 100mg to 200mg if possible in various dosages, 1-4 occasions every day.
You may have a medical expert look natural chemical degree that has a uncomplicated blood vessels examination to see if your stages need a lift. And speak with your medical professional before combining dietary supplements using your recent remedies.
Calm Anxiety With Lavender – Anxiety Free Mind
Different to homoeopathic or acupuncture sentiments, the belief system underlying the use of plants and herbs for medical practices is not so different to the use of single substances (drugs). Of course, doctors and herbalists normally have rather different approaches to healing conditions. Almost totally unexplored in conventional medical practice, is the concept of synergy, perhaps unwisely.
Oil from the perennial herb Lavender is well-known to have calming, relaxing and mild sedative effect. Lavender also shows good results helping people who are struggling to sleep, as evidence has shown that it can increase the release of serotonin which is then converted into melatonin. Sufficient levels of serotonin not only induce deep sleep but increases feelings of self-esteem and optimism.
Some Practitioners within the camp of conventional medicine argue that the effects of Lavender as a sedative are weak compared to prescribed allopathic drugs. However, as a remedy for anti-anxiety its effects are rather more notable. Lavender oil has been used in Aromatherapy for many years due to its anti-anxiety and stress relieving effects, but now you can acquire it in capsule form to be taken orally.
Sumanta Mandal is involved in healthcare market research since 2008. He is passionate about herbal health, organic health and alternative medicines. He has written many articles on various health care topics.