Anxiety/Panic
What is Anxiety and Panic?
Every individual experiences anxiety at some point in their life. It is a normal human emotion that occurs when you feel threatened in some way.
The anxiety can either be due to real or imaginary causes and can vary in intensity, ranging from worry to apprehension to full blown panic.
Small amounts of anxiety are not harmful and can actually be beneficial. Low levels of anxiety can serve to motivate an individual, spur them into action, or protect them from harm.
On the other hand, when anxiety becomes overwhelming, frequent, or irrational in a person’s life, it can become debilitating and prevent them from living life to the fullest. These strong feelings of panic are often signs of a serious anxiety disorder, and are displayed as panic disorder, obsessive compulsive disorder, generalized anxiety disorder, or social anxiety.
What are the Symptoms of Anxiety and Panic?
Panic and anxiety are often characterized by the following types of emotional symptoms:
- Difficulty concentrating
- Feelings of dread or apprehension
- Constant fear of certain situations
- Irritability
- Restlessness
- Feeling tense
Physical symptoms are also often present with anxiety and panic. These may include:
- Headaches
- Tense muscles
- Upset stomach and nausea
- Sweating
- Shortness of breath
- Racing pulse
- Tiredness
- Insomnia
Traditional Treatment for Panic and Anxiety
Treatment for overwhelming anxiety and panic usually includes a mixture of both medication and psychotherapy.
The medicines used to treat anxiety symptoms are called benzodiazepines. Anti-depressant medications are also sometimes used in combination with anti-anxiety medicines. These medications serve to treat both the mental and physical symptoms an individual is experiencing.
One of two types of psychotherapy is generally used to help treat anxiety and panic disorders.
- Behavior Therapy (Cognitive) - With this type of therapy, the individual is taught how to recognize negative thoughts and behaviors that may lead to anxious feelings and learn how to deal with them.
- Exposure Therapy – As the name suggests, in this type of therapy, a person is exposed to the triggers causing anxiety. Each time the individual faces their fears and are not harmed, their mind will learn there is nothing to be anxious about. This is a form of conditioning through repetitive behavior and consequences.
What Home Remedies can be used to Treat Anxiety and Panic?
Not every person suffering from anxiety needs or desires medication to help deal with it. Simple lifestyle changes can make a big difference. Here are some natural remedies to treat anxiety and panic symptoms.
- Exercise more – Exercise has been proven to relieve stress and anxiety when performed on a regular basis. Plan to workout at least three times a week for a half an hour. Reaching higher levels of cardio-activity releases endorphins and other chemicals in the brain which cause feelings of well being.
- Eat healthy foods – Toxic buildup caused by foods high in preservatives and man-made substances wreak all types of havoc on the human body. By cutting down considerably on these over-processed, prepackaged foods and replacing them with whole fruits, vegetables, and lean meats, the level of toxins in the body will be reduced and the taxing effects on the organs will be minimized. This will allow the body to work as it should to naturally produce chemicals that reduce stress and keep the brain and nerves functioning properly.
- Plan something fun to do just for yourself each day or each week. Stress is often the body’s cry for a break. Planned down time is a necessity for a healthy mind and body.
- Learn to say no if you have too much going on in your life to take on more responsibility. Setting healthy boundaries is a key stress reliever.
- Try to get at least seven or eight hours of sleep each night.
- Meditate and nurture your spiritual side. Producing inner peace through spiritual means and meditation are proven methods to reduce stress, anxiety, and panic.
- Don’t be afraid to ask for help.
Nutritional Changes for Relieving Anxious Feelings
Along with these simple lifestyle changes, you may want to try eating certain types of food known to help relieve stress, anxiety, and panic.
Food rich in vitamin B has been shown to reduce panic and anxiety.
- Tuna
- Chicken
- Bell peppers
- Mushrooms
- Sunflower seeds
- Spinach
Reducing anxiety can be as simple as eating food rich in Omega-3. This type of food reduces your cholesterol, which can lower the anxiety and stress your body feels. Consuming folic acid will also help relieve the symptoms of anxiety.
If you are feeling anxious and blue, consider making yourself a cup of chamomile tea. This will help sooth your emotional symptoms and will help you deal with some physical symptoms as well, such as headaches and nausea. This is also a good replacement for sugary and caffeinated drinks, which can aggravate anxiety symptoms and make them worse.
Anxiety is an emotion everyone has to deal with from time to time, but if your anxiety becomes hard to live with, you may need to change your lifestyle or seek professional medical advice before it becomes too overwhelming.
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