Panic Self Help

Herbs and other natural remedies are becoming an increasingly popular alternative to prescription drugs for the treatment of social anxiety. While chemical based anti-anxiety medications do work well, they can often be habit-forming or cause side effects, whereas herbal treatments for social anxiety are considered safer and typically do not lead to dependence or addiction. But because the FDA does not thoroughly evaluate all natural treatments, most of the herbal treatments for social anxiety on the market simply are not effective.

But certain herbs do exhibit potent anti-anxiety effects, and a handful of herbal treatments for social anxiety have been proven to effectively relieve anxiety when manufactured properly and administered in the proper dosages. The herbal treatments for social anxiety most likely to successfully relieve your anxiety are those containing herbs backed by solid clinical research (i.e. shown to effectively reduce social anxiety in multiple well-designed studies). And it’s absolutely critical to take an herbal anxiety treatment that provides herbal extracts in the proven doses and potencies.

1. (Valeriana officinalis) or simply Valerian is one herb shown to relieve anxiety in clinical trials. Standard Valerian extracts with a minimum of 0.8% valerenic acid, the active constituent, work best. Valerian extract works rapidly, often in less than an hour, when taken in doses of a few hundred milligrams, and can be taken up to three or four times per day.

2. Green Tea Extract L-theanine (an amino acid) is another herbal anxiety treatment with a significant anti-anxiety effect. Many people report that L-theanine works as well as prescription anti-anxiety medications, but L-theanine is not addictive or habit-forming. Quite a few herbal treatments for anxiety claim to contain “L-theanine” but actually contain a low-quality Green Tea extract with only a small amount of L-theanine, so make sure that you take an herbal anxiety treatment with 98% or 99% pure L-theanine (such as SunTheanine

By: Abhishek Agarwal

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Many who suffer from panic and anxiety attacks have given up hope finding any salvation. Some studies have shown that a majority of those who suffer from panic and anxiety attacks have given up trying to find a way to regain life without them. If you are one of them, you will be happy to know there are now new and innovative ways for treating anxiety attacks.

If you think you might be one of those affected, the first important step is understand exactly what a panic attack is, and what it is not. These attacks actually stem from a normally beneficial component of our self defense mechanisms. The “fight or flight” response serves as an early warning system thus alerting us to danger.

The problem arises when this normally protective system becomes activated at inappropriate times when one is not facing any danger. When it happens with regularity it can evolve into a debilitating disorder. Those who suffer from them can attest to the adverse effects they can have upon both family relationships and within the work environment.

Once you gain an understanding of what a panic attack is, then you must learn to recognize the signs which indicate an attack is pending. Sudden increased pulse is the most universally reported signal. Some experience hot flashes, others a damp cold feeling. Many report loss of balance and vertigo. Skin breakouts akin to allergic reactions have also bee reported by many.

In addition to these physical indications, the most intense and feared components are focused in the mind. Sheer terror, sureness of one’s impending death, frozen with fear are common descriptions of the mental state associated with a panic attack. Most usually, this fear does not pertain to any given tangible thing, event or person. It is more a general sense of dread.

Now that you have basic understanding of the origins and indications of what constitutes a panic attack, the next issue becomes how to deal with them. Traditional medicine has identified several pharmaceutical based treatments which some have found greatly beneficial. Others, unfortunately, have not found relief from this avenue of treatment.

Many have found respite using other more natural, holistic techniques. Examples of these include accupuncture, massage therapy and aroma therapy. Classic psychology has proved beneficial for many as well. Most commonly, therapists will employ cognitive behavioral therapy in an attempt to give you control over the internal mechanisms triggering these events.

Suffice to say, there are many available options out there. Different approaches work for varying forms and severity of the disorder. You must explore the various choices and select the one which best suits your needs as an individual. No matter how difficult, keep faith that there exists for you a good way for treating anxiety attacks.

By: Adam Hefner

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Are you seeking all natural methods for treating anxiety? There are 5 natural remedies for anxiety that serve as super powerful ways of not only dealing with anxiety, but in dramatically diminishing the chances that you will have an anxiety related panic attack.

One of the causes of these attacks is tension and worry. If you can start practicing relaxation techniques, it can truly do a world of good for you. Some of the ways in which you can do this are – listening to relaxation music, use visualization to think positively about something and relax, meditation or listen to a talk that makes you feel calm and cool. Identify the technique that suits you and start practicing it. Apply the technique when you feel anxious so that you can prevent anxiety attacks.

Lavender (or Lavandula augustifolia) – is a general tonic for the nervous system and is well-known for its calming properties, making it among the most effective of natural panic attack and anxiety herbal remedies

Taking vitamin B6 and B12 daily for 7-8 days during peak anxiety period to control blood pressure and panic disorder is quite common amongst the older members of my family who always believe practicing home remedies for anxiety. I also found no harm using such vitamins to check anxieties; they work well. Few other prominent practices that are widely followed as best home remedies for anxiety are daily exercising for at least half an hour, taking bath with cold water, playing with kids, watching movies, sleeping for at least 7-8 hours, listening music, and attending religious ceremonies, etc.

Fear is a common factor for some people. Natural remedies for anxiety can help you overcome the fear and anxiety you feel when faced with certain things like social get togethers, speaking in front of people, even driving a car. This disorder affects people in different ways, but some can hardly cope at all.

Cold Water. There is an abundance of water everywhere so you will never find it hard to get near it. When you feel anxiety building inside you, go to the nearest water container or sink and let it run through your wrists. This will help you regain your self-control.

Most of the natural remedies that have been formulated focus on how people who suffer from anxiety disorders can relax and calm themselves to relieve the debilitating symptoms of anxiety disorders. Some of these include doing relaxation and breathing exercises, which can help people focus either on their breathing or the exercise they are doing in order to divert their attention from the fear that they would feel if they had an anxiety attack.

Breathing exercises, yoga, tai chi, hypnosis, physical exercises and meditation are some natural remedies for anxiety disorder that work well. Try out different techniques and see what works well for you keeping your daily schedule in mind. Practice the identified technique daily with dedication and you should see an improvement.

By: John Adison

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 So what happens when a person first identifies that he or she suffers from an anxiety disorder?  For all of us, thousands of thoughts are pouring through our brain at the same moment.  I’m a freak!  What do I do?  What’s wrong with me?  Is there any cure?  To further worsen the situation, many of us have lives that are full of all sorts of other drama such as addiction, other mental illness like bipolar disorder, or chaotic or nonexistent interpersonal relationships!  This is indeed difficult to overcome!  What should a person do in order to turn a complete 180 and live a happy and healthy life rather than a sad and miserable one?

Counseling

  The first thing to do is to find a good counselor.  Good counseling can be a hard find, and it can also be expensive.  To find a good counselor, one simply needs to find a personality type with which he or she can work well.  Some counselors are in-your-face and confrontational, while others are very laid-back, perhaps even more anxious than the client at the first meeting.  Sometimes, a person will find that a particular counselor just is not working well with him or her for whatever reason; at this point it is important to remember that the client is the boss of the counselor.  If the client wants, he or she can fire the counselor and see another one – just make sure that the counselor is being fired for an inability to work effectively with the client, and not because of a silly superficial reason like the client disliking the way the counselor asks questions. 

 Keep in mind that the term here used is “counselor,” and that it is used for a very specific reason.  Many other professionals can treat anxiety; these include therapists, psychiatrists, and psychologists.  The reason I recommend a counselor is because a counselor typically takes in the “big picture.”  As noted earlier, those of us with anxiety struggles in our lives often have many other stressful situations co-occuring which serve to increase our anxiety level.  Therapists and psychiatrists will focus on reducing only the anxiety, while possibly psychologists, and definitely counselors, will look at the other stressful situations such as difficult parents, bad significant others, or substance dependency which may be playing an important role in increasing the client’s anxiety level.

 Finally, counseling can be expensive, but it can be made affordable.  Typically, counseling will run somewhere from $75-$125 per hour, which is way outside the range of affordability for those of us without insurance.  One thing to check into is “sliding-scale” counseling, which is where a counselor will lower his or her fee based on the client’s income.  Simply placing a call to the local NAMI (National Alliance for the Mentally Ill), looking in the phone book for counseling agencies (Counselors are more than happy to help.  Feel free to call ANY agency and they will know someone at their organization or someone else’s who can provide sliding-scale services), or asking friends and relatives who are comfortable with this topic will eventually turn up something affordable.

 Counseling is incredibly beneficial, and it does not last a lifetime-only until the counselor and the client are comfortable the client can operate on his or her own.  It helped me to completely turn my life around in a matter of months! There is no shame in it.  Everybody has problems, but most do not seek help.  It takes great courage and strength to admit one has problems and ask for help, but it can be the best decision one makes in life.

Exercise

 The next most important thing to add to one’s life, if it does not exist already, is regular exercise that increases one’s heart rate to 80% of its maximum for twenty minutes three times per week.  Exercise helps to increase one’s confidence and general feelings of well being, while simultaneously adding energy (exercise is like a natural caffeine) and enhancing the quality of one’s sleep, and most important to this article, it reduces anxiety!  Exercise is great in every way for a person’s health.  For more details on exercise’s relationship to anxiety, read ASN’s article entitled Anxiety and Exercise.

Medication

 Medication is a very controversial topic in our society, and it is very wise for each person to carefully consider the advantages and disadvantages of taking medication.  One thing to remember about medication is that different people respond to the same medication in different ways.  I take a low dosage of Lexapro (10 mg), and that works really well for me.  But, another person may try it and receive no benefit whatsoever, or even worse, that person may experience increased anxiety and other symptoms while receiving no benefit at all.  The best thing to do is to keep a brief journal of how one is thinking and feeling in the days after taking the medication.  Give the medication a couple of months to take full effect, and to allow the body to adjust to this new substance.  If things are not going quite right, either switch the medication or go off of it entirely.

 Another point to consider when thinking about medication is how the client would like the medication to work in his or her life.  The Lexapro that I am on is intended to be a medication that I take daily and that is working all the time.  Some people may experience low anxiety most of the time, but extreme anxiety in certain situations.  Medications exist which only have an effect for a few hours at a time, and in my opinion, the less medication that is running through the body, the better. 

 The technical aspects of medication are not my area of expertise; I know only the generalities of medication.  But, what I have given is solid advice.  The bottom line is for clients to realize that they are the expects on themselves, and if something is not working right or is causing more bad than good, it is perfectly okay to change things up or stop medication entirely.

 Finally, medication is not a requirement for recovery from anxiety, but it certainly can be helpful.  It is most effective when used in combination with counseling, diet, exercise, and supportive friends.  For additional details, read ASN’s article Medication – Don’t Believe the Hype!

Biofeedback

 Biofeedback can be another very helpful option in helping anxiety-sufferers to relax.  If a client is seeing a counselor, be sure to ask about it.  Many counselors keep simple biofeedback devices ready and available, or know where to get them for a reasonable price.  The university that I attend has a counseling center that allows students to check out the devices and use them for free, so this can be a viable option for persons in that age range.  Otherwise, I have been told that biofeedback devices that hook up to any household computer can run only about $125 or so.

 Different types of biofeedback devices exist, and the only one I know about is one that has little “caps,” for lack of a better term, that connect to the middle, index, and ring fingers.  These caps are then connected to another device that is attached to a computer.  The caps measure the electrical resistance across a person’s skin.  In this particular biofeedback system, a game, called the Wild Divine, is played that helps to teach the anxious person how to relax.  For myself, I found it moderately beneficial, and I do not have the time to do it these days.  However, it was helpful, and different things can work for different people, so if one is able to try out biofeedback and one finds it useful, use it!

Taking Risks

 The next, and probably scariest part of recovering from anxiety is taking risks.  One can read all the information that exists, go to counseling, or engage in biofeedback all one wants, however, one eventually must take the real risks and begin to approach situations that are terrifying. 

 Probably the best way to do this is to discuss the terrifying situation with a counselor or supportive friend.  People who are outside of the situation can see it more realistically and can help a person to identify his or her anxious thoughts that are not very realistic.  After actually taking the risk, report the happenings to the trusted friend or counselor, and again they will help the client or friend interpret the situation in a realistic sense.  This is the best way to help one realize that the anxious beliefs and thoughts are simply not true. 

 If a person ends up failing and not taking the risk, there is no problem!  Simply regroup, take a break, and get ready to get back at it because limitless opportunities exist for taking risks!

Supportive Social Network

 Another major key to one’s recovery is having a supportive social network.  Many of us live in families where personal problems are not to be discussed.  These persons may claim that mental conditions such as social anxiety do not exist (this is an extreme point of view), or they may simply belittle or mock the problems that other people face (as an aside, other people do this usually because they are trying to avoid problems in their own lives and want to make themselves feel better about their situation). 

 Having a supportive social network means that we can go somewhere to talk to people who have experience with anxiety.  Not only this, but a supportive social network will be made of people who will listen and try to understand what one is experiencing, and perhaps offer some useful advice or sympathy for the situation.  If a friend or family member seems resistant to understanding difficulties present in other person’s lives, one can continue to attempt to help that person understand, but ultimately, it is best to seek out other people who have common experience with anxiety, as it is impossible to force someone to understand something.

 All humans need some sort of social network and place to vent their problems; it is a requirement of a happy life.  Places that offer supportive social networks can include the Anxiety Support Network’s forum, NAMI (National Alliance for the Mentally Ill) meetings (these typically only exist in larger cities), and anxiety groups that can be run in many different places such as the local library or a local counseling agency.

Regrouping During Burnout

 

 Finally, one thing that is inevitable for all of us is that we will all hit a point where we feel burned out from all the anxiety we have been facing.  This happened to me many times over the years, and I believe that it will happen again; the reason I continue to want to recover from anxiety is that the burnout becomes less frequent and less intense over the years.  In the past, it may have happened every couple weeks or so, but now it may only happen once or twice per year, and only under very stressful conditions.

 It is important to remember at this point that what we need to do is to take care of ourselves.  The temptation is to get upset about where we are in our life; that we are not making enough progress and that will always be stuck in this endless cycle of terrifying anxiety.  However, as I have noted from my own personal experience, there is an end.  At this point, the best thing that we can do for ourselves is to take a break, relax, and do something very nice to ourselves that will bring healthy enjoyment to our lives.  This can be very different for many people, but some things that some of us choose would include spending all day watching movies, taking a hot bath with scented candles, getting a massage, eating a favorite meal, playing videogames, or any other activity that brings joy to one’s life. 

 While life is challenging and difficult at times, it is a wise idea to do the things we love in order to keep our sanity.  Those people who do nothing that brings them joy find themselves to be very miserable persons.

 It may take a few hours or a few days to regroup from burnout.  During this period, it is also important to be talking to friends, and also to take a break from challenging anxiety.  So what if one is not taking anxiety-provoking risks for a few days!  Everyone needs a break at some time and it is perfectly okay to do so once in a while.  I still do it at times myself.

 The final point to keep in mind is to congratulate one’s self for any progress made, no matter how small.  Was a conversation, though full of stuttering and stammering, started with a stranger?  If so, and if this is something one could not do in the past, but now one can do it, then this is progress and a job well done!  Was one able to leave the house and just enter the local gym and just be around other people, but not actually exercise?  If so, this is progress.  This is good enough for now, and eventually, if a person sticks to it, that person will be able to start conversations with strangers without having to think about it, or that person will be able to go to the gym and exercise without worrying about what other people are thinking of him or her.

To Wrap It Up

This guide was meant as a comprehensive guide to treating anxiety.  It does not go into great detail in each section, but it gives enough of an idea so that a person can make reasonable steps towards defeating anxiety and living a happier life.  Treating anxiety can be infinitely complex, but if one follows the basic steps in this article, one will be heading in the right direction, and before one knows it, one will be living a happier life and be doing the things that he or she always dreamed of doing!

 

By: Dan Stelter

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