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Self help anxiety – is it possible?

Anxiety and panic attacks are scary. Once you start having them, it’s hard to stop yourself from “checking in” all day, wondering when the next attack will strike. It’s easy to feel helpless and out of control.

Anxiety effects millions of people around the world, but most people don’t know that with a little bit of self help, you can save yourself the trouble of going on more medications and spending thousands of dollars at the psychotherapist.

Self help anxiety is actually one of the most effective ways to permanently cure yourself of your problem.

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Self help anxiety – change your daily habits

The first thing you need to do is make these 4 changes:

Self help anxiety – learn, learn, learn, and learn some more

In addition to these lifestyle changes, it’s important to learn as much as you can about anxiety and panic attacks. Everyone is different, so different things work for each individual. Get out there and gather as much information and as many tools as you possibly can to help you in your quest to regain your joy. There is a wealth of information provided in many online programs these day – check one of them out.

Self help anxiety – can I really cure myself?

Yes – it’s as easy as you want make it. If you’re expecting to find a “magic pill” that will cure you of your panic attacks overnight, stop looking. However, if you’re willing to put in a little work, make the changes listed here, and learn as much as you can about your triggers and how to take back control, ANYBODY can do this.

Here’s what you need to do next…

It’s up to you to make the first move towards an anxiety free life – it won’t find you. If you or someone you know suffers from anxiety or panic attacks, you absolutely need to go get your hands on Joe Barry’s FREE 7-Part Mini Series on self help anxiety.

It’s completely FREE, and in it you’ll gain the most simple yet effective tools found anywhere online to finally eliminate panic attacks, and take your life back once and for all.

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Here is another article on panic attacks self help that you may find useful

Stress, anxiety and panic are inherent part of our life; but it is considered normal till it causes havoc over your mental peace and disrupts your lifestyle. The most brutal form of anxiety disorder is anxiety attacks also known a panic attacks. Anxiety attacks diminish the quality of your personal and social life and have to be treated either with cognitive-behavioral therapy and natural therapy – also known as self help anxiety treatment; apart from administering medication.

Although, most patients would consider medication as the most reliable and ultimate option for treating anxiety, studies however indicate a different trend. Most patients suffering from anxiety (at least 80 percent) who are prone to anxiety attacks may not respond to medication. This reduces the chances of treating anxiety attacks with medication, making way for alternative or natural therapy.

Effects of Anxiety In spite of anxiety being a medical condition, there are certain physiological adversities too. As anxiety attacks threaten to jolt mental and physical health, certain physiological discomfort like headache, dry mouth, chest pain, palpitations of the heart, nausea, shortness of breath, stomach aches or even sexual dysfunctions may be evident. It is utmost necessary to treat anxiety attacks at the very preliminary stage to prevent further repercussions.

Apart from that, there are also psychological effects of anxiety leading to acute depression, aggression and even suicidal tendencies. Apart from prescription medication, which may not be much effective in some patient with acute anxiety problems, you can also treat anxiety attacks with natural or alternative therapies; a few of which has been discussed below:

Effective self help anxiety treatment Good sleep: A good sleep is one of the prime priorities in treating anxiety and preventing anxiety attacks. Scientific studies have revealed that human beings on an average requires at least 6-7 hours of sleep. Studies have also revealed that people suffering from anxiety can reduce about 50 percent of anxiety by following a sleep regime of 8 to 10 hours. This is also beneficial for curbing the chances of frequent anxiety attacks.

Relaxation: One of the most effective anxiety self help treatments, relaxation techniques like Yoga, meditation, dance, aerobics and even listening to music can soothe your nerves and relieve you of anxiety and panic attacks. Try to keep calm and your nerves under control by not reacting impulsively to situations around you. Also try not to ponder over past trauma and distract yourselves from unpleasant thoughts and incidents.

Exercise: We all know that a healthy mind dwells in a healthy body. Exercises will not only help in rejuvenating your energy but is also likely to be a deterrent against anxiety, panic attacks, chronic stress or depression. Moreover, exercises not only keep your body fit, but are also excellent stress relievers. It will be an excellent self help anxiety treatment if you can try doing some exercises for at least 10-15 minutes twice a day – in the morning and before retiring for the night.

Diet: Appropriate diet also has a significant role to play in treating anxiety attacks. Clinical research has shown that certain food play an active role in triggering anxiety attack. One of the most deadly amongst those is coffee. Therefore, it should be the first thing to go off your diet chart. The other food that may worsen anxiety in excess is cow’s milk products, refined sugar honey and maple syrup amongst a few.

Keep yourself busy: Another anxiety self help procedure is to keep you busy in something or the other. Let not your idle mind be carried away in thinking about problems and worries that may lead to anxiety or panic attacks.

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Most people dealing with panic-anxiety tend to turn to the medical community first, and this is not necessarily a bad thing. It is generally accepted that some anxiety symptoms can be the result of a physical problem with the body — abnormal thyroid activity is one obvious example.
But the vast majority of anxiety and panic problems are not medical “conditions” caused by a physical ailment. They are emotional problems caused by poor “thinking habits.”
With every year that passes, the medical community is becoming more and more aware that our emotions have a profound effect on our physical health. For example, physical symptoms of panic-anxiety often seem so strong and pervasive, that can be difficult to believe they are caused by emotions, NOT a physical disorder in the body.
But even though doctors are becoming more aware of the connection between our state of mind and our physical health, unfortunately, this area of medicine is still not a priority in most medical schools. As a result, there are plenty of physicians out there who seem a bit clueless about the connection between emotional and physical problems.
Anxiety symptoms such as upset stomach, rapid pulse, breathing difficulty, compulsive yawning, tingling in the arms and legs, etc. are often treated with medications, as if they were caused by a physical health “disorder” or “disease.” In reality, this is a lot like putting a Band-Aid on a broken leg — it does not address the root cause of the problem, and isn’t likely to do much good.
What many doctors don’t tell patients with panic-anxiety is that anti-anxiety medications do not “cure” anxiety problems at all, or even treat the cause of the problem, which tends to be emotional in nature, NOT physical.
The truth is that overcoming these types of emotional issues requires an individual to change their lifestyle and their habits. If you continue the same lifestyle and especially “thinking habits” that brought on the anxiety problem in the first place, you can be sure the problem will continue. Prescribed drugs may alleviate some of the symptoms temporarily, but the problem itself won’t go away until you address the emotional issues that are causing it.
Bad Emotional Habits
As a former sufferer of anxiety I saw many physicians about the problem over the years, and not once in all that time did I ever hear a doctor mention the word “habits” in regard to my anxiety problem. This seems odd to me today, as I have come to realize that anxiety is ALL about habits.
The simple fact is that we all get into routines in life, and when a person is suffering with anxiety or panic attacks, it is clear that they have gotten into a routine (a series of habits) that does not serve them well at all. The solution is to simply change the routine, and first and foremost, this requires developing new “thinking habits.”
One powerful way to shake up your old routine, and develop new habits is to become very aware of what you are focusing on in your day-to-day life. Author and psychologist Albert Ellis is famous for saying “we become what we think about all day long,” and this is especially true when it comes to anxiety.
When we focus a lot of attention on anxious and worried thought, we tend to become more anxious and worried ourselves. To overcome these problems we must begin to take back control over our focus, and stop filling our minds with images of drama and conflict (especially unresolved conflict, like you’ll find in many television shows).
Panic-anxiety is usually a clear signal of an imbalance in our lives. Addressing the problem requires us to “shake things up” and challenge some of our old ways of thinking — those old (and unhelpful) “thinking habits.”

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Anxiety disorders are very common these days. Many people experience these attacks in small ways when faced with everyday stress. For instance, when a student has not studied properly for an exam, she might feel “anxious” about taking the test. These feelings are perfectly normal and usually fade quickly. But this type of everyday anxiety becomes abnormal when we develop an aversion to normal life situations, and the problem begins limiting our life in lots of ways. This is normally what we mean when we say someone has a “problem” with anxiety panic attacks.
Anxiety-related panic attacks are unintentional, unpredictable and groundless. They can become chronic, and can occur anytime during the normal course of the day. Symptoms of anxiety vary from person to person, of course. One sufferer may get anxious going to parties; while another may be terrified to drive a car, or travel beyond their “comfort zone.” But all anxiety tends to have one common factor: a persistent fear of facing otherwise normal life situations.
Emotions play a great role in anxiety. Emotional symptoms include apprehension towards certain events or places, or difficulty concentrating–even embarrassing physical symptoms such as irritable bowel syndrome are often associated with anxiety and panic attacks. Other common emotionally-based symptoms include heart palpitations, rapid heartbeat, perspiration, migraine headaches, fatigue, shortness of breath, flu-like soreness and a tingling sensation in the arms and legs.
Anxiety attacks are usually triggered by something, even if they feel like they “came out of the blue.” But often, the initial cause of the attacks is not easy to discern. Anxiety and Panic Attacks can become a chronic problem that build up over time, so it may not seem obvious in the moment why you are experiencing the symptoms.
For this reason, one of the best methods of overcoming anxiety is to make small but consistent changes in your everyday life. This is a proactive approach which recognizes one little-known but critically important fact: anxiety panic attacks are NOT a “condition” or “disease,” they are a symptom of an imbalance in your life.
Because of this, self-help strategies can prove very useful in overcoming anxiety problems for most sufferers. Developing a more balanced (and positive) outlook towards life is a good first step, and even small improvements in your daily “thinking habits” can lead to very noticeable results.
Medications, including drugs like benzodiazepines or anti-anxiety SSRI’s (selective serotonin reuptake inhibitors) are often used to control anxiety–with mixed results. Medication can be helpful, especially when the individual is dealing with a severe and critical situation; but many experts feel that the use of medications is not a viable long-term treatment, and recommend less invasive options like practicing meditation, yoga therapy and mental relaxation exercises etc.
These types of treatments can be empowering for many anxiety sufferers because they encourage self-reliance and help foster a sense of confidence that the individual can cope with the inevitable stresses of life, without relying on medication or other “quick fixes,” which do nothing to restore balance to life long-term, or lessen the chances that the individual will experience anxiety panic attacks in the future.

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