What’s Good For Anxiety Attacks

What Is A Home Remedy

Any treatment that you can perform from the comfort of your own home can be seen as a home remedy for anxiety. Herbal supplements are an example of a common home remedy. People seeking to treat their anxiety may use herbs such as:

• Kava1
• Passionflower2
• Valerian Root3

These are believed to be somewhat effective at reducing anxiety in certain cases – more than any other type of natural supplement. In addition, there are many vitamins that are also highly beneficial for anxiety. Magnesium is perhaps the most valuable, 25% of the country is magnesium deficient and that deficiency may cause anxiety and anxiety symptoms . Vitamin B12 and Vitamin B1 may also be valuable according to some nutritionists. You can add these vitamins in food or in supplement form. In the rest of this article, however, we’ll look at behavior-based remedies for coping with anxiety.

Best Vitamins For Anxiety And Panic Attacks

As a BetterHelp affiliate, we may receive compensation from BetterHelp if you purchase products or services through the links provided

In this blog, we are going to describe some of the best vitamins for people suffering from anxiety and panic attacks. First, we will understand how vitamins can help with these mental health issues. Then, we will take a closer look at these vitamins and supplements.

How Can I Calm My Anxiety Fast

The fastest way to calm anxiety is to make sure that each and every muscle in the body is being relaxed. When the muscles are tense, it is almost impossible to control anxious thoughts. A relaxed body signals to the brain that it need not feel threatened. This activates the parasympathetic nervous system and thus restores our ability to regulate thoughts.

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Use Muscle Relaxation Techniques

Muscle tension is a symptom of anxiety, and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your bodys response as much as possible.

If you attend muscle relaxation therapy, your therapist might take you through the following

• First, you may learn how to tense the muscles before releasing the tension.
• Then, you will learn how to relax the muscles without tensing them first.
• You may also learn how to relax specific sets of muscles, for example, in the shoulders, for practical use in everyday situations.
• Finally, you may learn how to practice rapid relaxation, when you can identify any areas of tension and release it as needed.

To start relaxing your muscles at home, consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when youve practiced them beforehand.

How To Stop A Panic Attack

If a panic attack occurs, what do you do?

Duval suggests grounding yourself or becoming aware of your surroundings and sensory experiences. This can be achieved by deep breathing, for example.

SEE ALSO: 3 Easy Anxiety Relief Exercises You Can Use Anywhere

A big part of stopping a panic attack is to ride out the initial intensity and let it come down, she says. Sometimes being present in the moment can be helpful. Orient yourself to your surroundings.

While panic attacks arent uncommon, you shouldnt have to live in fear. Frequent attacks become a problem when they are causing distress and causing you to withdraw from activities or responsibilities.

Sometimes people will become afraid they might have another panic attack and will begin avoiding doing activities that might bring one on, Duval says. This can cause significant impairment.

If panic attacks or anxiety are making it difficult to live life the way you want, or if theyre causing distress, it might be time to seek out professional help.

Also Check: What Does The Word Anxiety Mean

Consider Natural Sleep Aids

There are a handful of vitamins, herbal remedies and essential oils out there which may promote sleep.24 These include:

• Magnesium magnesium is one of the minerals needed by the body to make melatonin, a hormone linked to sleep.
• Valerian valerian has been used for hundreds of years as a natural sleep aid and is thought to be a beneficial treatment for things such as anxiety and stress. Based on traditional use only.
• Lavender this fragrant flower has also long been a sleep aid, with some studies showing lavenders strong scent can make you feel more relaxed after just 30 minutes.

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What To Do When Someone Else Is Having A Panic Attack

This section will provide some tips on how to help a person having a panic attack.

First, try talking them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.

If you do not know the person, introduce yourself and ask them if they need help. Ask them if they have had a panic attack before, and if so, what helps them regain control.

People can also try the following tips when someone else is having a panic attack:

• Try to remain calm. This will help them relax a little more.
• Suggest moving to a quiet spot nearby and help them find one. Sitting down in a comfortable place can be very effective, as it allows them to focus on their breathing.
• Remind the person that panic attacks always end.
• Stay positive and nonjudgmental. Avoid validating any negative statements.
• Try having a gentle, friendly conversation to distract them and help them feel safe.
• Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions.
• Stay with them. If they feel that they need to be alone, make sure they remain visible.

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Meditate And Practice Mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety and is a primary facet of CBT.

Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

Can Anxiety Disorders Be Prevented

You cant prevent anxiety disorders. But you can take steps to control or reduce your symptoms:

• Check out medications: Talk to a healthcare provider or pharmacist before taking over-the-counter medications or herbal remedies. Some of these contain chemicals that may make anxiety symptoms worse.
• Limit caffeine: Stop or limit how much caffeine you consume, including coffee, tea, cola and chocolate.
• Live a healthy lifestyle: Exercise regularly and eat a healthy, balanced diet.
• Seek help: Get counseling and support if you experienced a traumatic or disturbing event. Doing so can help prevent anxiety and other unpleasant feelings from disrupting your life.

Read Also: How To Deal With Anxiety

Also Check: What Are Good Anti Anxiety Medications

What Is The Fight Flight Or Freeze Response

Like all animals, human beings have evolved ways to help us protect ourselves from danger. When we feel under threat our bodies react by releasing certain hormones, such as adrenaline and cortisol, which can be helpful. These hormones:

• make us feel more alert, so we can act faster
• make our hearts beat faster, quickly sending blood to where its needed most.

After we feel the threat has passed, our bodies release other hormones to help our muscles relax. This can sometimes cause us to shake.

This is commonly called the fight, flight or freeze response its something that happens automatically in our bodies, and we have no control over it.

Going out of the house is a challenge because I have a fear of panicking and feel that Im being watched or judged. Its just horrible. I want to get help but Im afraid of being judged.

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Causes Of Panic Attacks And Panic Disorder

Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families. There also appears to be a connection with major life transitions such as graduating from college and entering the workplace, getting married, or having a baby. Severe stress, such as the death of a loved one, divorce, or job loss can also trigger panic attacks.

Panic attacks can also be caused by medical conditions and other physical causes. If youre suffering from symptoms of panic, its important to see a doctor to rule out the following possibilities:

Read Also: How To Sleep With Insomnia And Anxiety

Ssri Antidepressants For Anxiety

Many medications originally approved for the treatment of depression are also prescribed for anxiety. In comparison to benzodiazepines, the risk for dependency and abuse is smaller. However, antidepressants take up to 4 to 6 weeks to begin relieving anxiety symptoms, so they cant be taken as needed. Their use is limited to chronic anxiety problems that require ongoing treatment.

The antidepressants most widely prescribed for anxiety are SSRIs such as Prozac, Zoloft, Paxil, Lexapro, and Celexa. SSRIs have been used to treat generalized anxiety disorder , obsessive-compulsive disorder , panic disorder, social anxiety disorder, and post-traumatic stress disorder.

Common side effects of SSRIs include:

• Fatigue

• Increased sweating

Are There Any Natural Alternatives To Panic Disorder Medication

Medications arent the only option for treating panic disorder. There are several steps you can take to help calm yourself down and lessen the symptoms of a panic attack while its happening.

• Counting slowly to 10

• Talking to someone you trust about whats happening

Cognitive behavior therapy is another non-medication option. CBT is a type of talk therapy where people with panic disorder work with a mental health professional to identify triggers, understand symptoms, and develop responses to panic attacks.

CBT is a first-choice option for treating this condition, and studies show CBT can be used by itself for panic disorder or as an add-on treatment to medications. Discuss this option with your healthcare provider if youre interested.

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Now Foods Saffron 50mg Veg Capsules

Price: $$$

Saffron is a brightly hued spice that has culinary and medicinal uses. Its loaded with antioxidant compounds and may be especially beneficial for people with anxiety when used as a supplement.

A 2018 review of 100 studies found that saffron supplements helped reduce anxiety. Some studies included in the review demonstrated that treatment with saffron had similar anti-anxiety effects when compared with the anti-anxiety medication fluoxetine .

Similarly, a 2016 study in 60 people with depression and anxiety found that supplementation with 100 mg of saffron per day for 12 weeks significantly reduced symptoms of anxiety, compared with a placebo. The supplement was also well tolerated by the participants .

However, pregnant people should speak with their doctors, as limited research suggests that saffron supplements may cause uterine contractions .

NOW Foods Saffron is a good option, as the supplements are non-GMO, vegan, and gluten-free and undergo third-party testing for potency and purity.

Each capsule provides 50 mg of saffron, with recommendations to take 1 capsule twice per day or as directed by your healthcare professional.

Psychotherapy For Anxiety Disorders: What To Expect

Psychotherapy is a collaborative process, where psychologists and patients work together to identify specific concerns and develop concrete skills and techniques for coping with anxiety. Patients can expect to practice their new skills outside of sessions to manage anxiety in situations that might make them uncomfortable. However, psychologists wont push patients into such scenarios until theyre sure they have the skills they need to effectively confront their fears.

Psychologists sometimes use other approaches to treat anxiety disorders in addition to CBT. Group psychotherapy, which typically involves several people who all have anxiety disorders, can be effective for both treating anxiety and providing patients with support.

Family psychotherapy can help family members understand their loved ones anxiety and help them learn ways to interact that do not reinforce anxious habits. Family therapy can be particularly helpful for children and adolescents suffering from anxiety disorders.

Anxiety disorders are very treatable. Most patients who suffer from anxiety are able to reduce or eliminate symptoms after several months of psychotherapy, and many patients notice improvement after just a few sessions.

Psychologists are highly trained and will tailor a treatment plan to address the unique needs of each patient. To find a licensed psychologist in your area, visit Psychologist Locator.

Recommended Reading: How To Help Severe Anxiety

Where To Buy Quality Essential Oils

There are many essential oils available, but the most important factor is quality and cost. If youre going to be using them to heal medical conditions and other symptoms you want them to be 100 percent pure and of the highest grade.

This is why I switched to Simply Earth Essential Oils. One of my Ayurvedic teachers gave me a bottle of their lavender essential oil and I was beyond pleased!

The price cannot be beaten for the level of purity and quality. Simply Earth oils are ethically sourced from small farms and guaranteed to be 100% pure and free of synthetic preservatives, colors, and artificial fragrances.

Simply Earth has over 3000 Five-Star Reviews for their oils and their monthly subscription box.

Every purchase goes to supporting human sex trafficking. Simply Earth donates 13% of its profits to organizations on the front line of fighting this tragic injustice.

You can read our complete review of the Simply Earth brand and company here.

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What Questions Should I Ask My Doctor

If you have panic attacks, you may want to ask your healthcare provider:

• Why am I having panic attacks?
• What is the best treatment for panic attacks?
• How long will I need therapy?
• How long do I need to take medications?
• Should I look out for medication side effects?

A note from Cleveland Clinic

Panic attacks can be extremely uncomfortable. Although theyre not physically harmful, they can take a toll on your mental health and stop you from doing the things you love. Dont be embarrassed to tell your healthcare provider that you have panic attacks. Your provider can help you overcome fears and anxieties that trigger attacks. You can get better with treatments like psychotherapy and medications.

Last reviewed by a Cleveland Clinic medical professional on 08/12/2020.

References

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Breathing Exercise For Panic Attacks

If youre breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

• breathe in as slowly, deeply and gently as you can, through your nose
• breathe out slowly, deeply and gently through your mouth
• some people find it helpful to count steadily from one to five on each in-breath and each out-breath
• close your eyes and focus on your breathing

You should start to feel better in a few minutes. You may feel tired afterwards.

The Role Of Medication In Anxiety Treatment

When youre overwhelmed by heart-pounding panic, paralyzed by fear, or exhausted from yet another sleepless night spent worrying, youll do just about anything to get relief. And theres no question that when anxiety is disabling, medication may help. But are drugs always the best answer?

Many different types of medications are used in the treatment of anxiety disorders, including traditional anti-anxiety drugs such as benzodiazepines and newer options like SSRI antidepressants . These drugs can provide temporary relief, but they also come with side effects and safety concernssome significant.

They are also not a cure. In fact, there are many questions about their long-term effectiveness. According to the American Academy of Family Physicians, benzodiazepines lose their therapeutic anti-anxiety effect after 4 to 6 months of regular use. And a recent analysis reported in JAMA Psychiatry found that the effectiveness of SSRIs in treating anxiety has been overestimated, and in some cases is no better than placebo.

Whats more, it can be very difficult to get off anxiety medications without difficult withdrawals, including rebound anxiety that can be worse than your original problem.

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Tips To Manage Anxiety And Stress

Coping Strategies

Try these when youre feeling anxious or stressed:

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

• 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily consistency rather than perfect workouts. Its better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
• Recruit an exercise buddy. Its often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

Resources

If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.