Most of the people I deal with have been struggling with anxiety disorders for many years and have usually exhausted themselves looking for a solution in every book, course, or treatment program out there. By the time they get to me, they are very skeptical (as is natural) and have little faith in ever getting rid of their condition. Soon I'll Be Showing You The Most Powerful Technique For Eliminating Anxiety And Panic Attacks Without The Use of Medication.
What are good remedies for people who have extreme anxiety?
I have a really bad anxiety problem. I get worked up over any and everything. I had a panic attack on monday. It was really scary. What can I do to calm my anxiety?
At the first sign of one, employ an ANTI PANIC ATTACK breathing technique. Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3. Also see http://deeplyrelax.com & www.deepsloweasy.com/html/intro.htm
Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: its use may become habitual). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. There is a free online PANIC COURSE at www.panic-attacks.co.uk and it is also available by email. Well worth a look, too, is the section on panic attacks at www.mind.org.uk which they also have in booklet form.
January 21 2010 09:53 pm | anxiety remedies
January 22nd, 2010 at 3:11 am
At the first sign of one, employ an ANTI PANIC ATTACK breathing technique. Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3. Also see http://deeplyrelax.com & http://www.deepsloweasy.com/html/intro.htm
Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: its use may become habitual). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. There is a free online PANIC COURSE at http://www.panic-attacks.co.uk and it is also available by email. Well worth a look, too, is the section on panic attacks at http://www.mind.org.uk which they also have in booklet form.
References :
Unlike some other websites, they also recommend letting a panic attack run its course, without doing anything to treat it, so you KNOW you will survive it. The usual maximum is 30 minutes, until symptoms begin to subside. Also see http://www.anxietypanic.com/signs.html and http://www.onestepatatime.com (chatroom, and one free email is allowed to their resident expert on joining [free] – more if a paid up member) and http://www.medicinenet.com/panic_disorder/artic… and http://www.squidoo.com/controlpanicattack/modul… and http://www.nimh.nih.gov/healthinformation/index… and http://www.healthyplace.com/communities and http://panic-attack-over.com and http://www.anxietynetwork.com Most people are suggestible, to some degree, so you could either seek professional hypnotherapy, or, quicker, cheaper, and more conveniently: http://www.hypnosisdownloads.com Perfect Partners: Stop Panic Attacks + Breathing Exercise, or http://www.instant-hypnosis.com Stop Panic Attacks. Use a relaxation method daily, like http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate Tai Chi, Qi Gong, or yoga. Anxiety: see http://your-mental-health.weebly.com/index.html
January 22nd, 2010 at 3:17 am
walks, good eating habits, socialiizing(support groups), reading.
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lots of anxiety around me sometimes
January 22nd, 2010 at 3:43 am
I suffer from severe anxiety and the only thing that has worked for me sweety when i tried to take a natural approach was daily meditation and breathing exercises. When i will start getting the panic attack i will take long slow deep breathes. But if that doesn’t work i would suggest seeking professional help they will try to find the root of the problem and they might give you anxiety medication i was given bispurone and it helped. Bispurone is a very small dosage and it has less side effects than other meds. Good luck to you and try to take it easy.
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Personal experience
January 22nd, 2010 at 3:53 am
Hey… Victoria here, maybe my personal story can give you some solace…
a lil about me- about a year after my husband left me and my daughter died about 5 years ago.. I was at a very difficult point in my life, and was ultimately diagnosed with depression, severe anxiety, and panic disorder. I would say that i’ve always for the most part been a little depressed and had some degree of anxiety, but this just completely tipped the scale. I remember there were days on end I would just lie in bed, and whenever I would be in a social environment my anxiety would go through the roof and I would often have panic attacks. Therapy never seemed to be effective for me, and my psych put me on damn near every med out there. I’ve been on everything from wellbutrin to paxil, zoloft, prozac, lexapro, celexa, buspar, valium, klonopin, xanax.. etc. Sometimes 2-3 different ones in combo at the same time. Nothing really seemed to work for me. With the exception of some of the benzos (klono./xanax) .. these worked well for a little while, but I grew tolerance quickly, and became highly addicted.
Then one day while researching online i came across this reputable looking website http://www.anxiety.pcti-system.com .. which talked about this program to eliminate your anxiety for good, all naturally. Long story short, I wound up signing up to try it and the program worked amazing.. Not only do I no longer have panic attacks and anxiety gone, but my depression has also seemed to dissipate a little. And I’m currently starting to slowly ween off the meds I’m on. >>>>
I would personally say that possibly the biggest driving factor in all this is OCD. I think obsessing and constantly having your thoughts focused on your own condition and constantly analyzing your own thoughts/actions plays a very significant role in the persistence of our ails. Almost like the condition is a small lit fire, and OCD is the fuel that keeps it consistently burning… Also, I’ve come to the conclusion that meds are generally a unhealthy short term cure that only semi-treats the symptoms, and never the cause. Hope I was of some help!
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January 22nd, 2010 at 4:33 am
Seek therapy and/or medication. those are the most powerful things you can do. You don’t even need to pay a therapist. Seek a counselor at your school, college, or somewhere near you. There are free counselors everywhere that can guide/help you with your problem.
Also, cut out all caffeinated drinks from your diet. Exercise more, breathe deeply. One thing my therapist also taught me, bilateral stimulation. Bounce a ball (or tap your hands, whatever you’d like), repeatedly. First one hand, then the other. This fires either side of your brain equally, so that it gives it more of a balance. Those of us with anxiety are imbalanced mentally, since our nervous systems trigger far too easily.
I wish you luck. Being untreated is horrifying.
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I have both panic disorder and GAD.