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

Here are 8 simple techniques that I`ve used to help overcome my panic attacks and anxiety. You should be able to reduce your levels of anxiety within the first day you implement them:

1) Deep breathing. Your chest pain is the result of an incorrect breathing. (Deep breathing can help, but can sometimes actually induces a panic attack, let it happen, what you fear is what you have to do more often, this is one technique that has given me great results, overcome your panic attacks by letting them happen, usually when you tend to be more aware of them, they will last shorter.

2) Always keep yourself busy, no matter how you feel (Keeping yourself occupied leaves you less time to think about anything that may affect you, therefore, it is less likely to another panic attack will hit.)

3) Buy Omega Fish Oil Capsules and Calcium – Magnesium supplements. Magnesium has helped me enormously. It definitely works, especially for my twitches and heart palpitations. Recent studies have shown that fish oils can reduce the level of your anxiety and even eliminate your panic attacks.

4) Now this rule, should be applied even by healthy people. Eat a lot of raw fruit and vegetables. Have one apple for breakfast, one banana for lunch, and eat your favorite fruit in the evening, at least 3 fresh fruits/vegetables every day or combined.

5) Stay away from sugar, salt and fat. Usually sugar can rise the blood pressure and automatically affect anxiety sufferers. Try to have a low carb diet, no matter how hard it is you need to avoid carbohydrates. Any carbs that you consume should be from whole grains or anything that will make it harder for your body to break down.

6) Exercise at least 20 minutes every day. It`s recommended doing it in the morning, just to get you prepared for the entire day. Do not overwhelm your self, take everything easy and do as many type of exercises as you can, write down a schedule so you can follow, it`s not that hard after all.

7) Use diaries. When you feel worst take a plain piece of paper and write down your thoughts for ten minutes. You can write just anything you like, even things that you would not tell anyone. This will help you overcome your anxiety tenfold. It`s one of the easiest ways to push everything out that may affect you. After 5 minutes, stop and read what you wrote aloud, so that you can understand better what you`re going through and fight to release your anxiety a lot easier. You will most likely burst out laughing because you will notice how ridiculous your thoughts are and the reality may be totally different. Nobody is ever to harm you and nobody is against you, everyone wants to you healthy as you were before.

Get a consistent sleep. Now a healthy person would sleep for at least 6 hours every night, make that between 8 and 10, until you reduce your anxiety consistently.

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