Anxiety attacks, or panic attacks, are debilitating and can make your life miserable. Anxiety occurs when you are put in a position of great stress---before a big presentation or simply out having dinner with friends---causing you feel so closed in, with sweating palms and pounding heart, that you want to run away. Anxiety attacks are more acute forms of general anxiety. While many prescription drugs are available to help with anxiety disorders, some natural remedies can help alleviate anxiety and panic attacks.
Exercise and Diet
Exercise and a good diet are keys to ridding yourself of anxiety, especially if your symptoms include stomach cramps, diarrhea or nausea. Work out at least three days per week---or every day if possible---because the workout will dissipate the buildup of stress in your body. Your workout should include walking or running for at least 30 minutes in your neighborhood, your treadmill or at a gym.
Quit drinking coffee and any other caffeine product. This is the simplest dietary change you can make, and you will feel the effects in less than a week. Substitute decaffeinated coffee or warm apple cider in the morning when you wake up. Over time you will feel more relaxed and better equipped to handle your anxiety attacks when they occur.
Niacin (vitamin B3) and other B-complex vitamins can help your long-term anxiety disorder by promoting relaxation and sleep. A deficiency in these vitamins can lead to general digestive disorders, which are only compounded when you have a panic attack. Consult with your doctor to determine the type and dosage of B vitamins that are right for you.
Natural Remedies
When an anxiety attack hits, the first thing you will be tempted to do is remove yourself from the stressful situation. But depending on where you are and what is causing the attack, you can take some steps to ride out the storm.
According to Alan R. Hirsch, M.D., a psychiatrist and neurologist who heads the Smell and Taste Treatment and Research Foundation in Chicago, having something to sniff that reminds you of a happy memory from your past can put you in a better state of mind. For example, the smell of baby powder brings back wonderful childhood memories for some. For others, the smell of flowers has the same effect. Keep an artifact of your choice in your purse or pocket that you can sniff to combat the symptoms of your anxiety attacks when they happen.
Slow down your breathing but remain active. If you are in a public gathering, walk around for several minutes, breathing slowly, until the anxiety recedes. Do not flee the situation but rather challenge yourself to remain present and calm. The more often you face your anxiety fears the less likely they are to return.
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