POSITIVE PANIC ATTACK BLOG

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  1. Anxiety Supplements that work

    There has been a huge shift over recent years to alternative medicine as people get disillusioned with conventional medicine to overcome anxiety.  Natural and herbal supplements are becoming popular as people re-engage with nature.  The list of potential side effects from drugs and the rebound effects from withdrawing often make the thought of taking medication unpleasant.  Often the promise of how effective the medication can be is exaggerated or it simply does not have the effect it should because everyone is unique.

    Most people want some sort of instantaneous solution to their anxiety, so medication become there first thought, often as a ‘quick fix’.   However once they realize the complications with medication, any help they can receive from natural remedies becomes more attractive.

    The Only Cure for Anxiety

    vitamins for anxietyWhether you take natural or prescription medication, there is no quick fix solution.  I once suffered for years from anxiety and panic attacks and I can assure you the long term cure is combining it with a program of recovery you can integrate within your lifestyle.  Ultimately you don’t want to be taking any medication, vitamins or supplements for extended periods of time unless you have too. 

    Medication also implies you have an illness or disease.  This is wrong because you have neither.  If you had an infection you can take some antibiotics as this is a physical illness that needs a physical substance like Penicillin.  Anxiety is different; it’s not something you can physically treat like an infection.  Anxiety needs a much more general course of action.  It requires you treat different areas within your life with a holistic approach. 

    Holistic approach - looks at the whole picture. The totality of something is much greater than the sum of its component parts and they cannot be understood by the isolated examination of their parts.

    Remember, if you have a nutritional and healthy diet you simply don’t need extra supplements unless your know your deficient with a certain vitamin or substance.  

    The Quick solution of Anxiety Supplements

    It’s important you realize that in looking for supplements you are probably after a quick fix solution that’s similar to medication.  In my experience although they can help they are a long term solution.  If you’re not going to view this course of action as a long term solution, it’s not going work.   Medication does not work long term because as soon as you stop taking it the symptoms will return and it comes with side effects.  Vitamins and supplements are similar in that they are an aid in helping you get better, but are not a cure in themselves.

    The dangers of herbs, supplements and vitamins for anxiety

    It’s worth mentioning that just because the list below is produced from naturally occurring substances that they are safe.  Unfortunately this is not the case.  Some herbs are quite powerful and consuming them in large quantities can have side effects as well.

    For example in the list below I recommend St John’s Wort which can help mild depression and anxiety. However this plant can effect prescription medication including birth control pills and can cause unexpected pregnancies!

    Kava can reduce anxiety and for some it seems to be as effective as prescription drugs but it may take up to 8 weeks to work.  However some national health institutions have linked KAVA to liver damage, nerve damage and skin problems.  Kava should also not be taken by breast feeding women.  Also alprazolam (Xanax) and sedatives don’t seem to react well when Kava is in the persons system.  So please bear this in mind.

    On the whole herbal remedies tend to be safer, but there may be some dietary or interaction risk.  The best advice I can give you is make sure you consult with your doctor before taking any supplement, as your doctor will be aware what other medication your taking.

    best herbs for anxiety

    Why I recommend Vitamins, supplements and herbs

    It’s quite simple, they have extra advantages over prescription drugs.  Generally they do not have the strength of change within the human body like medication but they make slow subtle changes. The main advantages are –

    • Not addictive.
    • Most supplement or herbal remedies do not heavy any side effects or with draw symptoms.  This is a massive advantage compared to modern medications like benzodiazepines, which have severe withdrawal risk.
    • More suitable for moderate anxiety.

    Rather than jump straight into strong medication its much better to try natural products first. They can be easier to obtain and you can easily moderate them yourself.  Lost of people suffer from stress and its much better to try this first.  Quite often they can make you feel better physiologically even though there may have minimal effect on you physically.  This is often called the placebo effect.

    No Personality changes or up and down feelings

    The current herbal supplements on the market do not cause personality changes like some of the anti anxiety medication.  You won’t feel drowsy or feel like your life has been sucked out of you!  Also because they don’t have the strength of conventional drugs if you need to feel anxiety, say if car pulls out in front of you, you will respond as you should (i.e. get out of the way.)

    On the whole supplements and herbal remedies appear quite safe, and they are not addictive.  Just make sure you consult with your doctor first.

    Below is a list of certain minerals and vitamins that can help give your body an added boost.  It’s worth considering taking vitamin supplements as your body may be run down and it will need the extra help it can get from supplements.  I went through a period of taking supplement during my recovery.  I personally don’t think (if I’m being honest) it would have made any difference to the speed of my recovery.  If you eat a balance diet as set out in my Golden Rules then you should be getting enough vitamins and minerals.  However it’s still worth considering and certainly can’t do any harm.

    Tip from the trenches  

    Don’t eat whatever you like and think you can take vitamin supplements and that will be OK. I can assure you your symptoms will not go away.  Likewise don’t skip meals and take food supplements instead.  There is no substitute for healthy proper food.

    The reason you may want to take vitamin supplements is your body is under a great deal of stress at the moment and probably has been for some time.  Anything you can do to help it easily is a bonus. 

    Homeopathic Supplements for Anxiety

    I not going to go into any detail on “homeopathic” remedies as there are literally thousands of mixtures of these liquids so it’s difficult to actually prove if any of them work.  There much more likely to have a placebo effect more than anything else.  However the most popular one by far is the Bach remedies.   The Bach remedy for stress and anxiety contains a combination of five of the Bach(TM) Original Flower Remedies made from natural flower essences. It’s called RESCUE Remedy and is suitable for all the family.  It’s available in a dropper or spray.  It’s not something I have personally tried however there are reviews on amazon if you wish to read people’s experiences using Bach remedies.  The promotional information can be found below -

    “Rescue Remedy is world-famous for quickly restoring inner calm and enabling our body to release its own potential to manage daily stress without side effects. It’s a natural alternative to other stress relief methods and allopathic medicines with the benefit of being in a liquid format. Rescue is completely natural and contains five of the 38 Bach(TM) Original Flower Remedies; ‎ Rock Rose for terror and panic, Impatiens for irritation and impatience, Star of Bethlehem for shock, Clematis for inattentiveness and Cherry Plum for irrational thoughts. Safe for the whole family, to help with everyday ‎stresses. No side-effects or contraindications. Non ‎addictive.‎ Works in harmony with our own body, helping us to ‎release our potential to stay calm and in control ‎when faced with demanding situations‎. It is portable, discreet and convenient to take.‎ Can be taken anytime, anywhere you feel stressed ‎and anxious.”

    Vitamins that help with anxiety

     

    B Vitamins for Panic Attacks

    It’s long been known that B Vitamins are essential to nerve function.  B-1, B-3 & B-6 are especially important as they are a way of removing the lactic acid which can contribute to panic attacks.  The B vitamins are sadly lacking in a lot of peoples diets as the process of making white bread means some of the B vitamins are milled out of the flour.  B vitamins play an important role in proper functioning of amino acids and in regulating mood.  Since B vitamins are not stored in the body its essential to have an intake of these as your body is under a lot of stress.  Lack of Vitamin B can lead to sugar cravings, insomnia and mood changes.

    B vitamins work best when they are taken with other members of the B-complex and in-turn with other vitamins as a whole.

    Vitamin B1 is good for controlling blood sugar levels which effect panic attack sufferers. Vitamin B3 plays a major part in the enzymatic processes which helps to produce serotonin which promotes calmness and sleep.

    Vitamin B5 helps the adrenal function of the body which is especially important in panic attack sufferers.

    Vitamin B12 has been linked to improving depression.  Given the link between depression and anxiety its something that could be beneficial.  It also helps to support a healthy heart which tends to get exerted more in stressful people.

    Vitamins B supplements can be purchased alone or in combination with other vitamins in capsule form.  Click here for more information.

    Good food sources of the B vitamins include liver, meat, turkey, whole grains, potatoes, bananas, chillies, legumes, nutritional yeast and molasses.

    Does Magnesium help with Anxiety?

    Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

    Magnesium is necessary to reduce the effects of constant anxiety and stress. This is especially important if you suffer constant panic attacks (panic disorder).  It is also thought it can help in producing new brain patterns of behaviour which are not influenced by fear and compulsive thinking.

    Magnesium helps stress because the body uses it for muscle relaxation.  It’s possible that if you take extra supplements of this it may help to reduce muscle tension and relieve anxiety symptoms.   Research has shown it can be beneficial to reduce anxiety, nervousness, fear, restlessness and irritability.

    Magnesium is one of the most common elements on the planet.  Unfortunately the way in which we produce food today means that magnesium can be wiped out from our diet.  Millions of people are not getting enough magnesium in their foods they consume.  Although real magnesium deficiency is not very common, it’s possible that not getting enough magnesium through a poor diet can increase the risk of anxiety and panic attacks. Also it would appear that some conditions related to anxiety can deplete the amount of magnesium in the body –

    -Stress could reduce the amount of magnesium

    -Hyperventilation appears to decrease magnesium in the body

    -Some foods and drinks may lower magnesium levels

    Magnesium is involved in more than 300 essential metabolic reactions and is essential for nerve health.  There is still much to be learnt about the human body but it may contribute to anxiety and panic attacks if you not getting enough magnesium. 

    Taking magnesium isn’t going to cure anxiety but it could make you feel better.  Make sure you are consuming enough, as your body needs all the help it can get it in obtaining vitamins and minerals.

    Magnesium has also been shown to protect the arteries and heart which can only be a good thing.  A study has shown if B6 and magnesium were taken together it help to relieve breast tenderness, anxiety-related premenstrual symptoms, and menstrual weight gain and pain. 

    A great way of getting more magnesium into your body and it being pleasurable is dissolving Epsom salts into a bath.  The magnesium in the salt will be absorbed through the skin.  You could also combine this with lavender oil.  The smell of lavender often makes people feel more calm and relaxed. 

    Magnesium can be obtained through foods such as dark green leafy salads i.e. spinach, cabbages, etc.  These are also good for B vitamins.   Other food sources of magnesium include legumes, chicken, beef, fish (especially halibut, cod and salmon), seeds, buts, bananas, watermelon, potatoes, figs and green beans.

    Magnesium can be bought and consumed as tables, liquid, flakes or even sprays.

    GABA and Inositol

    Anxiety and panic attacks have long been known to change your body chemicals. Research has shown that anxious people have insufficient or low neurotransmitter levels. Medication has been designed to improve these neurotransmitters, however there are natural supplements which can also do same. Inositol and GABA can help with this.

    GABA, Inositol and other natural supplements claim to treat anxiety and will be the answer to your problems. There have been many studies into Inositol and GABA but none that conclusively reveal they cure. But you should not rule it out as long as you combine this with other treatments.

    Inositol is a carbohydrate, and is found in rice, beans, fruits and grains. These foods have very low doses of Inositol. Research has indicated that Inositol can play a major role if taken in high doses in controlling mental health conditions such as depression, agoraphobia, obsessive compulsive disorder, and panic disorder.

    Inositol

    Serotonin has long been known to play a part in mood.  Inositol which is a carbohydrate can help serotonin be produced.  If Inositol is beneficial in the serotonin process then could reduce stress, anxiety and panic attacks.   Not producing serotonin has been linked to anxiety and has borne medications such as seroxat.  Drugs like benzodiazepine (which include Xanax, Valium, and Ativan) also try and reproduce this serotonin reaction but if you can do naturally you’re not going to have the addiction risks.  These drugs suppress the nervous system and cause drowsiness, sleep problems, impairments, etc.  Elderly people especially are more sensitive to these types of drugs and they have been associated with falls in older people.

    Inositol is available in powder and capsule form.

    Serotonin can also be purchased in capsule and powder form to enhance mood. 

    Gamma Amino Butyric Acid

    GABA – is an amino acid that can help panic attack sufferers.  GABA stands for Gamma – amino butyric acid.  GABA protects nerve cells from being ‘burned out’ due to excessive amount of accumulated stress. This is important for panic attack sufferers as they suffer from repeated flight or fight responses which can cause this burning out effect.  Research has shown that people who are afraid of their panicky feelings, have empty or deficient GABA Receptors in their brain. 

    GABA  receptors or neurotransmitters have long been linked to anxiety.  It can slow down and reverse the over stimulation of our brains.  If you have low levels of GABA it will be more difficult for your mind and body to relax after excitatory neurotransmitters have been released.  GABA is one of the brains most important neurotransmitters as it calms down the brain.  GABA can help calm you down when you’re stressed or irritable.  Valium works in a similar way to GABA, by imitating it to relax our brains.  Similarly alcohol and marijuana produce similar reactions in the body which can lead to sufferers self medicating to overcome anxiety.  Research has indicted a whole section of mental issues can be attributed to low GABA receptors.  That’s not to say it’s some magic pill because it s not.   Nor does using alcohol, tranquilizers and marijuana because they are all addictive and produce diminishing returns over time, so you have to take more to feel the same benefits.

    You can get GABA from naturally from glutamate.  See food list below.

    Free* Glutamate Content of Foods                                    (mg/100g)

    Cow's Milk                                                                                            2

    Human Milk                                                                                        22

    Eggs                                                                                                    23

    Beef                                                                                                     33

    Fish (Mackerel)                                                                                    36

    Chicken                                                                                               44

    Potatoes                                                                                              102

    Corn                                                                                                    130

    Oysters                                                                                                137

    Tomatoes                                                                                             140

    Broccoli                                                                                               176

    Mushrooms                                                                                         180

    Peas                                                                                                     200

    Grape juice                                                                                          258

    Fresh tomato juice                                                                               260

    Walnuts                                                                                               658

    Soy Sauce                                                                                           1090

    Parmesan cheese                                                                                1200

    Roquefort cheese                                                                                1280

     

    GABA does not cross the blood brain barrier and must be formed with in the brain.  Although more research is need it would appear if you can increase your GABA in the brain it does seem to help and improve anxiety.

    By taking Inositol and GABA through supplements people hope to control their anxiety.  The logic here is if you can increase your serotonin and GABA levels you can potentially receive two natural substances not known to have any side effects.  One study showed that within just 60 minutes of taking GABA, alpha brain waves (a sign of relaxation) were increased on EEGs. Taking GABA also boosted the immune system, which functions best when you are relaxed.  

    GABA can be purchase as capsules or just stirred into water.  Click here for more details.

    Glutamine, Glycine and Taurine

    Glutamine,Glycine and Taurine is similar to GABA.  These amino acids can promote relaxation in the body.

    Teas - Stay away from coffee and tea as it contains caffeine but there are lots of alternative out there.  Peppermint and chamomile are my personal favourites.  There is evidence to suggest chamomile can help relax you.  Green tea is also a good alternative as its contains an amino acid which can raise your GABA levels

    5 hydroxytryptophan (5-HTP)   is an amino acid supplement, which can help boost levels of serotonin which can promote sleep and lift mood levels.  It can be purchased in capsule form.

    Omega Fatty AcidsOmega Oils are essential fatty acids (EFAs).  These ‘good fats’ are vital in maintaining physical and mental health.  There are two families of EFA’s Omega 3 and Omega 6.  They are essentially ‘fatty acids’.  Research has shown that having a balanced diet of Omega 3 & 6 is essential for your good health, and taking supplements may lessen the strength of the body’s flight or fight response.  They are predominately sold in capsule form.

    KAVA, KAVA Root  Kava (Piper methysticum), is a herb used for thousands of years in the South Pacific islands and is renowned for its ability to cause profound relaxation and an overall sense of well-being.

    The roots of the kava plant have long been used to make a drink that has sedative and aesthetic effects. It is consumed throughout the Pacific Ocean cultures of Polynesia, including Hawaii, Vanuatu, Melanesia and some parts of Micronesia.

    In a recent study it was shown to be a potential natural alternative for the treatment of chronic clinical anxiety. The study showed compared with some other options it has less risk of dependency and less potential for side effects.

    The eight-week study published in the Journal of Clinical Psychopharmacology involved 75 patients who had been clinically diagnosed with generalized anxiety disorder.  The participants were given either kava or placebo, and anxiety levels were regularly assessed.

    Those in the kava group were given tablets twice per day consisting of water-soluble extracted kava (peeled rootstock) for a total dose of 120mg of kavalactones for the first three-week controlled phase. In cases of non-response, this was increased to a double-dose twice per day for the second three-week controlled phase.

    Participants in the placebo group took matching dummy tablets in the same manner.

    At the end of the study, the kava group showed a significant reduction in anxiety compared to the placebo group.  For those diagnosed with moderate to severe GAD, kava had an even greater effect in reducing anxiety.

    In the end, 26 percent of the kava group were in remission from their symptoms compared to six percent of the placebo group.

    Kava was also well-tolerated. The findings showed no significant difference among the two groups for liver function, which had previously been a concern for kava’s medicinal use.

    Furthermore, there were no significant adverse reactions that could be attributed to kava and no difference in withdrawal or addiction between the groups.

    Kava is one of the most common natural supplements for anxiety and is the only one to have extensive research done on it.  Basically Kava root contains a high dose of kava lactones.  This compound in studies has shown to have psychoactive properties.  Interestingly there is more than one type of kavactone in kava, but all of them seem to promote calmness.

    Kavalactones would appear to improve GABA and dopamine production and to prevent norepinephrine reptake.  This makes them invaluable for controlling anxiety.

    Kava on the face of it seems to provide everything one needs from an anxiety, with no addiction risk and it can be favourably compared with benzodiazepines and buspirone.   The benefits include –

    Mild Sedation

    Relaxes the muscles

    Pain Reduction

    Anxiolytic (anti –anxiety properties)

    Kava originally could be purchased in teas and is still sold in tea form today.   However the required dose to have any effect on your body would probably be too low in a cup of tea.  The kavactone levels are too small.  Kava can also be purchased in pill form from certain countries.

    Over recent years Kava has been removed from markets across Europe because research has linked Kava with liver damage and toxicity.  However further studies tended to dismiss the link between the herb and liver damage.  There are probably several reasons for this –

    1. Kava seems to have a bad reaction with drugs and alcohol.

    2. It depends which part of the Kava plant you use.  The root seems to be the more potent.

    3. Some supplements use more synthetic kava compounds which make any testing unreliable.

    The majority of studies seem to advocate the use of kava along as you’re not drinking alcohol and it’s under your doctor’s supervision.   

    Kava Kava can be purchased in capsule, tea or powder form.

    natural anti anxiety supplements

    Valerian Root

    Valerian is another anxiety-reducing herb.

    Valerian root is known for its relaxing effect and it helps to promote sleep.  It’s commonly used with insomnia sufferers who need help in falling to sleep.  So from an anxiety point of view it’s not an herb that’s mentioned that often.

    With its calming effects it often can help anxiety sufferers as well and is often seen as an answer to stress and tension.  Its herbal properties somehow seem to relax the mind and body, and give the sufferer a much needed rest if they combine it with breathing exercises or meditation.  It can be bought in tea form or as pills.

    Research has been mixed about how well it actually works.  However it’s proved very popular supplement indicating that for some people it seems to have beneficial effects.  You are probably wondering how it works.  Well research has been inconclusive, but it would seem valerian root seems to assist the GABA receptors, although it’s not clear how.

    It has no known major side effects but as with most herbal remedies its best not taken with alcohol in the system or with other herbal remedies or drugs.

    Valerian root can come in tablets or tea form.

    Passion Flower

    Taking passion flower for anxiety is another common herbal supplement and is similar to a kava but weaker.  There has been some research into passion flower and the majority of studies seem to indicate some light relief from moderate anxiety. 

    If you’re experiencing full blow panic attacks and anxiety it’s probably not going to help much.  If anxiety is just a small inconvenience in your daily life then this will probably give you that little help when you need it. 

    The variety seems to be key in which passion flowers as some are more effective than others.  Some varieties of passion flower contain beta-carboline harmala alkaloids.  This compound has anti-depressant qualities especially in the leaves.  The Maypop flower has compared well to the anti anxiety drug oxazepam in studies.     

    Passion flower comes in tablets, liquid or tea form.

    St John’s Wort

    St John’s Wort is a herb that’s been used for hundreds of years in mental health treatment and healing wounds.  Some people find this to be beneficial especially if they suffer from depression.  Depression and anxiety are linked so it’s possible this can help anxious people.  Some people claim it also helps them to sleep as well. 

    The plants Latin name is Hypericum Perforatum although it sometimes displayed as Hypericum which comes from the Greek name meaning ‘greatest health.’    The active ingredient is called ‘hypericin’ which should be displayed on the package telling you the dosage in the tablet or capsule.  It also contains hyperforin which has antibiotic properties.

    Studies show you may get a fast response in feeling better if you take St John’s Wort compared to other herbs. You may even feel your mood improving within the first week, but don’t think you can come off it as fast. St John’s Wort is not harmless — it’s a reasonably powerful medicine.  Taken responsibly, you may see some good results.

    St John’s Wort comes in tablet & liquid form.

    Catnip

    Catnip is quite an unusual herb and its part of the mint family.  Catnip may help to treat symptoms associated with anxiety.   The benefits attributed to catnip are to alleviate irritations, stomach cramps and spasms which occur when anxiety happens.   If you suffer from headaches it may also help the tension which tends to trigger this.  Some people have suggested it helps insomnia and improves appetite.

    Catnip can be taken as a tea, capsule or extract (liquid) form.

    Fennel

    Fennel is a plant species in the genus Foeniculum. It is a member of the family Apiaceae. It is a hardy, perennial, umbelliferous herb, with yellow flowers and feathery leaves.

    It’s not that commonly associated with anxiety but it’s used to treat similar symptoms such as coughs, indigestion and asthma which may make the anxiety worse.    Helping stomach issues is its main advantage by helping reduce flatulence, and abdominal tension. For best results it can be consumed as a tea before or after meals. It has no known side effects. It’s a popular tea in Oriental countries such as India.

    Fennel can be commonly bought as teas, capsules, seeds, drinks/drops and even toothpaste.

    Chamomile

    Chamomile is a natural sedative and will only really have an effect on mild anxiety.  It’s one herb I would recommend as a substitute to tea or coffee as it can be drank as tea.  It’s quite popular and it can often be purchased in main stream coffee shops like Starbucks.

    It has calming properties and if you’re feeling nervous or agitated it can help.  It can also help to settle the stomach and improve digestion and help with every day stresses.

    The studies that have been carried out on chamomile have linked it to reducing headaches, and improving liver and lung health.  Chamomile is not addictive and can be used as a replacement for caffeine. Chamomile is also popular for anxiety in children.

    Chamomile can be purchased in many forms including capsules, creams, oils, tea, dried flowers, etc.

    Motherwort

    Motherwort or Leonurus cardiaca is best associated with treating menstrual discomfort.  Pregnant women also see Motherwort as a way to manage the stress, tension and anxiety of pregnancy.  Read the label if taken when pregnant as it appears it’s not recommend in the early stages of pregnancy.

    The Greeks gave Motherwort to pregnant women suffering from anxiety; hence the name “mothers herb” or “mother wort”.  It can also help -

    1. Good for night sweats and hot flushes 2. Can be effective against heart palpitations 3. Ease cramps 4. Increases circulation 5. Improves slow, sluggish digestion

    It’s commonly sold in tea form and as drops.

    Skullcap

    Skullcap also known as Scutellaria lateriflora, Scutellaria, Scullcap, Scute, Blue Skullcap, Mad-Dog Skullcap, and Madweed. It’s a perennial mint and produces flowers in various different colours.  It became known in the 1700’s as Mad dogs weed as settlers thought it could treat rabies.

    Skullcap is a comforting herb, traditionally used to alleviate nervous tension and exhaustion. It is used to promote relaxation and emotional wellbeing during times of stress in one’s life.

    It comes in tea, capsule and drop form.

    More recently Skullcap has been used to ease restless leg syndrome, twitchy muscles and it has anti inflammatory properties.  It can help to relax the body because of its sedative effects on the body.  Skullcap’s relaxing properties makes it ideal to fight restlessness, insomnia, and rapid heart beat.  Its not be used by pregnant women.

    Vitamin D

    Vitamin D is a vitamin found in fatty fish such as mackerel and salmon.  It’s also found in eggs.  The body can make its own Vitamin D from sunlight.  If you feel anxiety and depression in the winter months then improving your vitamin D can give you a boost.  A study has identified that Vitamin D was linked to anxiety and depression in fibromyalgia patients.  This vitamin plays a major part in bone health, immunity and a healthy heart.  It also helps to protect against cancer.

    Research on vitamin D has shown that many people are deficient in Vitamin D and they are unaware of it. 

    Vitamin D can be purchased in capsule, soft gel or even spray form.

    Omega 3s 6s & 9s

    Research indicates that omega-3s from fish oil (EPA and DPH) are useful in treating depression.  A study which researched substance abusers who ate little fish found that inceasing their diet of fish made them less angry and less anxious.  Tuna, salmon and sardines are common foods you can easily incoroporate into your diet to get more Vitamin D and Omega fish oils.  I personally would not take omega supplements unless you know you need these extra supplements. 

    They can be easily purchased in capsule form most supermarkets and health food shops.

    Lactium and L-Theanine

    Lactium is a supplement which comes from casein protein in milk.  The casein protein has been proven to reduce stress-retaled symptoms, including anxiety by lowering the stress hormone cortisol.  This can also result in lower blood pressure.

    Lactium can be purchased in capsule or chewable tablet form.

    L-theanine is an amino acid found in tea.  It can have a relaxing effect on the individual and can reduce physiological responses to stress.  It can improve levels of the calming neurotransmitter GABA.  It’s also thought to protect against neurotoxins from the environment.   L-theanine can be purchased in tablet form.

    Kalms

    I thought it was worth mentioning Kalms.  They are probably the most popular main stream herbal remedy on the market.  They can be purchased in most supermarkets.  Kalms are sold in tablet form.  They are marketed to help sleep, stresses and strains and to reduce worry.  The contents of the tablets include traditional herbal remedies - Hops Powder 45mg, extract of Valerian from 135mg and extract of Gentian from 90mg. 
    Valerian has been discussed above.  Hops are best known in the fermentation process for beer but they also have good anti anxiety properties.  They promote stomach secretions which can help the digestive system.  Hops also contain estrogens which can help women with menopausal complaints and reduce insomnia and hot flashes.  As regards anxiety is can reduce stomach cramps and nervous complaints such as indigestion. Gentian is a perennial plant that can live as long as fifty years.  It has been traditionally used to clean wounds and treat gastrointestinal problems.  It is thought to help depression and nervous tension.

    Kalms are not expensive and are best used for mild anxiety.  They are non addictive.  They can be purchased online here.

    anti anxiety supplements

    Multi-Vitamins and Supplements

    There are some very popular multi supplement on the market – See the POSITIVE PANIC ATTACK Resource page.  They combine all sorts of vitamins and supplements into one tablet that you can take daily.  You can compare prices for them here.  

    I have mixed feelings about taking supplements.  I think it’s helpful in the first 12 months of recovery but I would be against long term use of supplements, once you recover.  You should get all the nutrients you require from a balanced diet.  I would also state a word of caution that it’s counterproductive and even harmful to take more than the recommended daily doses of supplements.  If you are in any doubt please consult your doctor or a qualified nutritionalist.

    Where or not you wish to take supplements you must combine this with the Golden Rules set out in the program.  Natural supplements will not work on their own. 

    If you wish to go down the medication route then all your really doing is managing on a day to day basis and having to deal with the side effects that go with it.

    If you feel run down then combine vitamins, herbs and supplements within your recovery program and give your body every chance to heal. 

    OTHER ARTICLES YOU MAY LIKE -

    The Anxiety Nervous System Stress, Cycle of Fear, Causes of panic attacks, Sensitized, Balanced Life, Sympathetic, Parasympathetic, Autonomic and voluntary, Vitamins Minerals

    What are the Symptoms of Panic Attacks Panic Attack Symptoms

    Why do people suffer from Panic attacks? Triggers of Panic attacks, anxiety, cycle of fear, out of the blue panic attacks, pregnancy panic attacks, drugs, premenstrual, diet, nervous system

    Diet For Anxiety Anti Anxiety Diet, Which Foods cause Panic Attacks

    the secret blod the secret........

       DISCOVER THE SECRET TO OVERCOMING PANIC ATTACKS, ANXIETY & PHOBIAS.   CLICK HERE

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    Food and Diet for Anxiety & Panic Attack Sufferers

    Food Diet for panic attacks and anxietyWhy is diet so important?

    Food, diet, anxiety and panic attacks are all interlinked. 

    Anxious people either tend to eat too much because they comfort eat, or too little as their so nervous they don’t feel like eating.  If you’re on a crash diet this is also not helpful.  I can assure you if you stick to the diet I will recommend you will feel less anxious and panicky, and as an added benefit you will lose weight. 

    Having problems swallowing food?

    Anxious people often complain of not being able to swallow food.  This is because they are anxious and the body is experiencing the fight and flight response.  This tends to try and stop us from eating because if you need to run away or fight your way out of trouble, then eating is not high on your body’s agenda.  Don’t worry just practice eating when you’re relaxed and calm.  If it’s easier to eat on your own then do this.  In time when you’re stronger you can then start to eat with family and then public places. 

    The Real problem with our Diet

    Most people will fall into this category of the constantly snacking usually on sugary things.  I recently watched a programme on somebody who suffered from epilepsy. He stated he often wanted to sleep after a fit because he used up so much energy whilst fitting.  Anxiety and panic attacks are a bit like this.  You burn up so much energy whilst being anxious and panicky that a quick fix is eating foods such as chocolate, sweets, cake, etc.  Although this initially makes you feel better after a while you feel even worse which I will explain later. 

    Having a good, solid breakfast to start the day is essential.  You would not expect car to start in the morning if the lights had been left on all night.  Our ‘battery’ is the same it needs charging too, to face the day ahead.  Our blood sugar levels are the single most important diet requirement we need to help us overcome anxiety.  If you don’t build a strong foundation then even if you implement other recovery techniques they won’t work. 

    Anti Anxiety Diet

    I am going to be straight with you – you simply have to eat a good solid breakfast or at the very least eat a mini meal soon after a small breakfast. 

    I am not a morning person. Quite often I don’t feel like having a big breakfast.  But I make sure I eat foods that will burn slowly and give me a solid platform to start the day.  For example porridge, muesli, Shredded wheat or Weetabix would be good choice.  Some of the most famous cereal foods, Co Co pops, Frosties, Rice Krispies contain a lot of sugar.  Along with your cereal have a couple of pieces of whole meal toast.  The whole grain is what you need as this will release energy slowly into your system.  I often have a tangerine, apple or banana as part of my breakfast.  Fruit is great for breakfast. 

    Protein is a must for breakfast which you can get from meats and poultry.  Why not have a bacon sandwich, or combine it into the classic bacon, lettuce and tomato (BLT).   Boiled or scrambled eggs for breakfast are also a personal favourite of mine.  Again great for protein.  Protein is good for you as it does not affect your sugar levels

    One of the most frequent issues that panic sufferers face is that roller coaster feeling of being OK one minute and then panicky the next.  One of the main ways of making your body a lot stable is to stop eating junk food.  Crisps, chocolate, cakes, sweets, etc; although seem filling and give you an initial lift, ultimately will leave you feeling worse.  The sugar rush will make you feel much better but there is a sting in the tail.  Once the pancreas releases insulin to combat the sugar you will be left feeling irritable and anxious.  It’s much better to snack on whole grain snacks that release carbohydrates slowly. 

    So what can I snack on?

    Foods like muesli bars, whole grain rice’s, pasta or other complex carbohydrates snacks are healthy for you.  Just check the label as by law they should show the sugar content.  Proteins are good as well as they do not affect your blood sugar level. Examples are nuts, fish, yogurt, beans, eggs, etc.  Fruits are other obvious examples of snacks that are good for you.  Just be careful as some fruits are quite high in natural sugar i.e. bananas. 

    Rather than just picking at snacks it’s much better to have five or six mini meals every day.  You should not be going more than 3 to 4 hours without anything to eat.  Plan out each day when and what you’re going to eat and try not to comfort eat in-between especially on junk food.  It’s also important not to go to bed on an empty stomach.  This will help reduce feelings of anxiousness and having night time panic attacks.  Try to have something light like a yogurt or a small cheese and lettuce whole meal sandwich before you go to bed.  Perhaps wash it down with some milk. This will help keep your blood sugar stable during the night.  People who go to bed on a big meal tend to get indigestion problems and the rebound when their blood sugar drops after the body has managed to digest such a large meal.  The same goes for alcohol.  Although it may help you sleep in the short term as it suppresses the nervous system, the rebound effect will be felt later at night when the blood sugar drops and you feel anxious. 

    Panic Attack Causes which Food

    Often people will have a cup of tea or especially coffee before they go to bed.  This is again a bad idea.  Caffeine is in coffee as well as tea and is a stimulant. It often will make an anxious person more agitated.  I can guarantee if I have a strong cup of coffee it will give me heart palpitations.  I use to get this even before I suffered from anxiety and panic attacks.  So I know my body is particularly sensitive to caffeine. 

    Finally it’s never a good idea to lie in bed too long.  Even if you had a bad night’s sleep its best to get up after 8 hours sleep rather than just lie in bed.  This will help you the following night to get a better night’s sleep as you will be tired, and you need to maintain a steady blood sugar level.  If you went to bed at eleven then get up around seven and have a herbal tea such as chamomile which as good calming properties.  Then have a good balanced breakfast with whole grain, protein and some fruit. 

    Your diet is one of the simplest things you can change that can have dramatic effects to promote your well-being.  To feel the full effects of a new diet may take several months but it is worth it.  You may well see the added benefit of weight loss.  Remember a stable foundation will lead to a much better chance of a full recovery and it’s what your body needs.

    Remember your body needs all the nutritious food it can get as its energy sapping and exhausting work for your body to keep initiating the flight or fight response.  Not looking after ones health by eating poorly is one the main causes of panic attacks and yet it’s one of the most overlooked keys to recovery.   

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    RESOURCES

    Hypoglycemia Hypoglycemia is a condition that occurs when your blood sugar (glucose) is too low.  Panic attacks can be caused by this.  Whether you have the condition or not it's so important to keep your blood sugars stable to feel well.  Too much sugar and you may feel great for a while, then the crash.  Diet is one of the must under-rated aspects of getting better and reducing the horrible symptoms of anxiety.  There are two books that I have read on this subject -  New Low Blood Sugar and You: The Startling Facts of How Millions of People Suffer from Hypoglycemia (Low Blood Sugar) without Knowing it - The Simple Diet That Can Completely Eliminate This Disease  & The Low Blood Sugar Handbook .  Both go into great detail and have recipes, facts/figures, lists of foods you can eat and programmes to get well.  The nature of the topic can mean that reading is heavy going but it's worth at least reading one book on Hypoglycemia. 

    Food & Drink

    As part of my programme of recovery I strongly recommend that you remove caffeine from your diet completely.   That means no tea or coffee.  I personally think a great substitute is Chamomile (calming properties) or Peppermint tea.  If you buy from supermarkets it tends to be quite expensive.  If you would like to buy in bulk then I would suggest Twinings Pure Camomile  and Pure Peppermint tea .

    If you suffer from palpitations some people recommend Pukka Clean Greens Powder - Organic Bio Nutrients - 120g Powder  (I have not actually tried it myself).  It comes in capsules as well but the powder is better value for money - 1 months supply for £25.  Apparently it does not taste very good so be warned! Amazon seems to be the best price.  You probably wonder what it is - it's a herbal drink.  You mix one tablespoon with a glass of water.  Clean Greens contains antioxidants, chlorophyll, vitamins, trace minerals and enzymes, all of which can help you cope better with our polluted environment and diet. When using Clean Greens daily, you should notice improvements in your digestion, skin appearance and general wellbeing. 

    Multivitamins & Minerals

    Sometimes it's recommended to take Multivitamins & Minerals when you're run down. Any help you can give your body to improve and cope with the burden of anxiety can only help you recover.  I personally took vitamins for a while as I thought this would give my body extra help and a boost to cope with all the stresses placed upon it.  If you feel you need that extra help then below are some popular Multivitamins & Minerals tablets -

    Sanatogen A-Z Complete 23 essential Vitamins and Minerals 90 Tablets  or Sanatogen Vital 50+ Multi Vitamin & Mineral Supplement With Ginkgo & Ginseng Tablets 90 Tablets

    Centrum Performance Multivitamin & Minerals Plus Ginseng & Ginkgo Biloba Supplement 60 Tablets

    Multivitamin and Minerals - 120 tablets, 100% RDA - High quality, unbeatable price

    Seven Seas A-Z Multi Spectrum Multivitamins & Minerals 60 Capsules  

     

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  3. Breathing Exercises For Anxiety

    The way in which we breathe is really important and so are breathing exercises for anxiety. Often anxious feelings are likely to make us breathe differently and we may not be familiar with this. How we breathe makes anxiety worse. The fantastic thing about breathing is we're able to take control and then try to influence the way we would like to breathe.

     

    Short of Breath Anxiety

    This article will help you

    • Learn how to control your breathing
    • Show you that practicing, especially when you are relaxed, is the key to success

     

    Why is breathing so crucial?

    Breathing Exercises For panic attacksEveryone takes breathing for granted. People think there is no way they might be breathing wrongly. Unfortunately it’s not true. We all slump in our chairs and at first we feel contented and laid-back. But eventually we begin to ache. Sitting in unnatural positions can result in problems. Breathing is similar to this. Breathing very fast over a short period of time isn't a problem. Picture the time you were late for your bus and you then watched it coming down the road. You probably ran for the bus stop and felt totally breathless as soon as you arrived at the bus stop just in time. Once you got inside the bus your breathing and heart rate then began to decrease. Our bodies are built to manage short bursts of adrenaline so there isn't a problem. But if you constantly breathe rapidly over a long time and you're simply not moving, then this can cause terrifying sensations. This kind of breathing is frequently categorised as hyperventilation. It’s a normal reaction to a stress response if you have become constantly anxious over something. This type of reaction will eventually lead to a person becoming ‘sensitized’ to a place, situation or thing.

    When a person becomes sensitized they have essentially conditioned themselves to respond to certain physical and psychological stimuli, with extreme hypersensitivity.

    For example, say you don’t like heights.  Every time you see a tall building in real life or even just on TV, it brings a reaction of fear physically or emotionally (or maybe both.)  Your body will tense up; you will have racing scary thoughts and your breathing will speed up amongst other things.

    Panic Attack Shortness of Breath

    How do you know if you have become sensitized or are not breathing properly?

    There's a simple quick test that you can do. Lie down on your bed and just try to relax as best you can. Please one hand on your diaphragm or your belly button. Put your other hand in the middle of your chest just below your collar bone. Pay attention to which hand is moving the most. If the hand upon your navel is going up and down gradually, then you’re breathing OK. If the hand on top of your chest is moving up and down then you’re not breathing correctly. This is really important because breathing from the upper chest increases the likelihood of hyperventilation.

    I would especially do this exercise when you are feeling anxious or panicky. Why? Because this is when your breathing is likely to be incorrect.  I had a habit of tensing my stomach muscles (like I was expecting a punch around my waistline) when I was feeling anxious or panicky.  This naturally caused me to breath via my upper chest.  It was almost as if my body was trying everything it could to make me feel anxious.  At my worst I was breathing incorrectly all the time. As I got better, I noticed that I was only breathing incorrectly when I felt panicky sensations coming on.

    Tip from trenches

    You will stand a much better chance of correcting your breathing if you practice when you’re relaxed.   You will be able to notice incorrect breathing patterns once you practice diaphragmatic breathing.  Chest breathing can then be corrected by taking over your breathing.  You will find your breathing will be naturally slower and deeper the more relaxed you are, and the more you start to overcome anxiety.  That said, it works the other way as well.  If you have a full blown major panic attacks there will be little you can do to control your breathing.

     

    Stand to Attention!

    Have you ever be told at school to stand up straight, stomach in and chest out.  Although this may look good, it encourages poor breathing and hyperventilation.  I’m sure we have been in pubs or shopping and tried to bring in our bellies to make us a look a bit thinner!  Well this encourages poor breathing as well.

    You have probably observed that once we exercise we breathe quicker to provide our muscles with oxygen. This enables us to exert ourselves, to run away from a predicament or even to fight (flight or fight response.) By doing this we are relieving our body of emotional stress. Our bodies have a tendency to naturally chest breathe when we exercise in order that we can have more oxygen. However if we over breath continuously (i.e. it becomes a habit) our oxygen level rises too much, and our carbon dioxide level drops. You might have seen the classic method to overcome this, often taught in medical books, is to breathe into a paper bag. By breathing back exactly what you have exhaled (Carbon dioxide Co2), your balancing Oxygen and Co2 within their normal levels. I must say from my own personal experience it’s more beneficial to treat the cause rather than the symptoms.

     

    Breathing For Panic Attacks

    Does it matter that I don’t breathe properly?

    Yes it does.  Why?, because it produces all the unpleasant sensations we become afraid of Exhaustion, Visual problems, cramps, shakes, tingling sensations, chest pains, etc.   The problem with hyperventilation is the symptoms are extremely alarming, and cause more symptoms which in turn cause more over breathing and more symptoms.  It’s kind of a downward spiral.  My overriding memories of hyperventilation were being stuck in meetings at work where I would feel overwhelming sensations for the need to escape, whilst my breathing was very rapid.  If you’re sitting, but breathing as if you’re running the London marathon, this means the oxygen levels your building up has nowhere to go but produce horrible feelings.  I just use to grit my teeth and try and bear it (totally the wrong thing to do). The worst sensation was probably the heart palpitations which made me think my heart was going to stop and I would die.  But that’s enough doom and gloom.

    If you’re experiencing the same then I will help you recover from this.  I don’t suffer from hyperventilation now and it feels great to breathe deep slowly and deeply.  That said, there are many things you will need to incorporate in your life to get your breathing to return to calm state.  Diet, exercise, relaxation techniques, etc.

    How do we reverse the situation?

    It’s essential therefore that we learn why we are breathing incorrectly and establish new correct patterns of breathing.  What we need to do is to lower the  adrenalin level and stop the fight or flight response happening.  This will then bring to an end the unpleasant sensations.   First, we must learn how to breathe properly.  We know breathing from the upper chest is bad when we want to be relaxed.  We should be breathing from the diaphragm or tummy.  It should be a simple smooth in breath without gasping.  Then a slight pause, followed by an out breath which should be longer than the in breath. It’s helpful to say in your mind the word ‘relax’ as you exhale.

    Exercise 1 Breathing

    JUST READ THIS FIRST SECTION

    Lie down on your bed and place your hands on the area between your ribs and your naval.  Your fingertips should just be touching.  AsBreathing Exercises For Anxiety your diaphragm expands your hands should separate slightly.  As you exhale your fingertips should touch again.  If this is not happening then you’re not doing the exercise properly!

    Keep your hands on your diaphragm and close your mouth and breathe in and out via your nose.   This bit is important, as you breathe in, I want you to expand your stomach and inflate it like a balloon and then deflate your stomach as you breathe out.  I want you to breathe in to the count of 4 seconds.  Hold the breath for a second or two and then exhale for about 5 seconds.  The exhale should always be longer than the inhale.  This is because you want to make sure you are emptying your lungs.  As you practice and improve you be able to breathe in for say 8 seconds and exhale for 12 seconds.  At first this may seem strange but with practice you will get the hang of it.   The idea is to inflate your lungs slowly, hold, then exhale even more slowly in a calm, rhythmic state.  Controlling your breathing is what we are ultimately trying to achieve, with slow and even breathes.  As you exhale just release any stress or tension.  Let your body be as loose and floppy as possible.  You should feel your body after 10 mins or so start to sink in the bed with a feeling of weightlessness, and a feeling of being detached from your body.  Aim to undertake this breathing for about 15mins (longer if possible).  Practice is the key and more often you practice during the day the better you will acquire the skill.

    NOW TAKE ACTION

    Ready to start.  Lie on the bed and make yourself as comfortable as possible.  Then take an in breath.

    In 1, 2, 3 & 4 (feel you tummy rise like a balloon).  Hold for a second or two.  Then breathe out 1, 2, 3,4 & 5 (your tummy should deflate slowly.

    The first few times you practice this, just stick to the above.  After a while, try extending your breathing to 5 or 6 second in breath and a 7 or 8 second exhale.   Soon you will be able to train your body to breath only a few times a minute.  This is one of the techniques free divers use to be able to control and hold their breath.

    What next?

    When you have perfected the above exercise, you should know the feeling of breathing deeply, slowly and calmly. The next stage is to practice when you’re sitting and finally standing.  Eventually you will be able to apply this technique when you’re in any situation.  There is no reason why you can’t practice this when your shopping or at work.  By this stage you will not need to use your hands, so nobody will notice what you’re doing this.  I can’t stress enough you need to practice this when you’re in a calm state.  When you feel your body start to feel anxious you should apply what you have learnt, until the symptoms and anxiety subside.  My panic use to manifest itself by me tensing up my tummy muscles, forcing me to breath via my chest.  I quite often use to contract my stomach muscles when I breathed in, which was totally the wrong thing to do.  When you identify where you are going wrong then you can start to get better.  Take a look at your posture and how you breathe.  I would recommend you practice lying down and once you get better you can practice sitting in a chair, but make sure you sit up straight.  This will encourage diaphragmatic breathing.  We need to watch our breathing every now again to correct faulty breathing caused by life stresses.

     

    Breathing Techniques for Anxiety and Panic Attacks

    THE IMPORTANT BIT PLEASE READ CAREFULLY

    Simply knowing how to breathe properly is not enough to be able to control your breathing.  Why?, well because if your diet is poor, is your abusing your body, if your thoughts are negative, if you’re not exercising enough then the panic and anxiety will rise in your body.  You may recognize that your breathing is wrong and you have the tools to know how to breathe properly, but because you feel so panicky, you still won’t be able to control your breathing.  Unless you follow the other advice I give these breathing techniques will not work.  There is so much miss-information on the internet today that learning breathing techniques is not the complete answer.  I can tell you after suffering panic attacks for 10 years that this is only part of the solution.

    Breathing part 2

    Why relaxation is so important?

    Relaxation is one of the many building blocks needed to provide a good solid platform for recovery from any type of anxiety disorder.  The habit of producing nervous tension and panic creates a circle of fear.  To break this, relaxation is a vital key to unlock the door to the road to recovery.

    How often do I need to do it?

    You will need to practice relaxing every day.  As simple as that.  You need to be able to combat your tension head on, and keep persevering to flick the switch back to a normal relaxed state.  Most people tend to naturally wind down in the evening, but when you’re doing things during the day this is when you will need to be relaxed as possible.  Practicing late at night seems to be favourite with most people because the body relaxes easier then, and people have the time to do it.  But don’t ignore practising in the middle of day because this is when you need to be relaxed more than ever. 

    Why should I practice daily?

    Your body over a period of time has become sensitized to certain situations, people, things and it will take time to reverse this.   Often anxiety can make it seem like you’re not making any progress but I can assure you these techniques do work with practice.   At the start it doesn’t matter too much if you believe they work or not, just try and start implementing them.  Take action.  After a while you begin to enjoy and take great pleasure knowing how to let your body slow down.  Often it takes times for the body and mind to adjust to this new way of thinking and acting.

     

    Why is the way I think so important?

    The brain is the trigger to making you feel anxious.  You may think it’s the external events that make you panicky, but the single most important thing you can do to counteract anxiety is to change your thoughts.  Sometimes our thoughts interfere with us relaxing.  We think we will lose control.  It’s only when you really go the extra step and truly let go and accept the way you feel, then you no longer fear it.

     

    I think it’s imperative as you breathe out you think positive calming thoughts.  Say on the out breathe that ‘I am calm and relaxed’ or ‘Any tension is being released through my feet’ or ‘I totally accept who I am and feel stronger everyday’.  The main improvement you will see is how your breathing slows down and becomes quiet.  If you have ever watched a baby or small child breathe you will have noticed that they hardly seen to breathe at all.  You will just about be able to see their diaphragm slowly moving up and down.  That’s what I want you to achieve.  Panic attacks sufferers tend to do all the wrong things which inhibit breathing.  Their shoulders are so tense, there neck is up around their ears.  They clench their teeth, hunch their back, have stiff necks, etc.  Make the effort to ‘check in’ every hour and relax each part of your body.  Start at the top and work your way down.  It’s something you can do anywhere – at work, at home, shopping, etc.

    Tip from the trenches

    When you first start doing these exercises you may feel more anxious.  This is perfectly normal as your body is doing something unfamiliar.  It’s got so use to panicking that it considers it normal.  Keep persevering, it’s a good sign and it shows that you are challenging your minds old beliefs.  You will find that the tension will gradually diminish.  Overtime your body will revert back to its normal, balanced state.  Keep smiling and tell yourself everything is fine.  Give yourself a pat on the back.

    Breathing exercise - long exercise

    The whole object of this step is to teach you to relax properly and to know the difference between tension and relaxation in your muscles.   It’s important that you practice these exercise to make progress and feel the full effects.  Do them at various points in the day or when you feel you anxiety levels raise.  I would recommend ideally you do them when you in a relaxed state, so you can fully practice and learn the skills you will need when you are more tense.   These exercises are especially useful to lower your body’s reaction to stress.

    Long breathing exercises deserve a blog post in themselves so please read my article Guided Relaxation Techniques and ExercisesHere you will find guided techniques to tense and relax your muscles for deep relaxation.  You can even record your own guided Meditation to play anytime you wish.  Hopefuly you now have a better understanding of Breathing Exercises for Anxiety & Panic Attacks.

     

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    RESOURCES

    Breathing Techniques

    I have read several books on this subject and I would recommend either Anxiety Free: Stop Worrying and Quieten Your Mind - The Only Way to Oxygenate Your Brain and Stop Excessive and Useless Thoughts Featuring the Buteyko Breathing Method and Mindfulness orThe Breathing Book: Vitality and Good Health Through Essential Breath Work .  Both tell you the benefits of deep breathing which will help reduce feelings of panic and anxiety, but you can also control your emotions much better if you breath correctly.  If you are after listening to guided breathing through headphones than can find Breathing MP3 Downloads here.

    Relaxtion / Hypnosis Cd's - Contrary to what they claim should be used as a relaxation aid rather than any quick fix Thoroughly recommend you read through the description of the Cd to make sure you know what they contain.  Some techniques may work better than others for you, so taylor them to suit your needs.

    Hypnosis Cd for Panic and Anxiety Attacks   A very good hypnosis Cd thats especially produced for panic attack sufferers.  The more you use it and apply the techniques the more benefit you will get. Control Stress : Stop Worrying and Feel Good Now   I have included this in the Cd section but the bulk of the information is in a book format.  Paul Mckenna is one of the most famous hypnotists, and this book/Cd gives sound practical advice on decreasing stress.  The book has lots of techniques and tips which need to be applied and can bring a sense of reality when you might start thinking negative thoughts.

    Glen Harrold hypnosis cds Glenn Harrold has produced lots of different Cd's from weight loss to inner clam.  They certainly helped me in my recovery and I would recommend them fully.  If you click on the link you can search through the Cd's he has produced and see if any catch your fancy.

    Ultimate Relaxation   A guided meditation by the well known Dr Hilary Jones (you have probably seen him on morning TV).  Contains tips and techniques on relaxation.

    Dream Surf   If you like the sound of the ocean then this will be the Cd for you.

    Body and Soul - Relaxation: Resting the Mind Reviving the Body If you like just gentle soothing music without any hypnosis, meditation or talking then I recommend this.

    You can find the bestselling Relaxation/Anxiety Cd's here.  The most popular Relaxation MP3 Downloads can be found here and you can listen to a preview.

    You can find some FREE meditation and relaxtions audios at excelatlife

    If you want to record your own relaxation recordings then I have relaxation scripts/exercises you can record yourself.  I good way to do this is record them on your mobile phone and listen to the exercises when you need to.

    Meditation books

    Self Help for Your Nerves: Learn to relax and enjoy life again by overcoming stress and fear Pass Through Panic: Freeing Yourself from Anxiety and Fear [Audiobook] [Audio CD] Ultimate Relaxation

    Other Related Articles

    Panic Attacks Breathing
    Treatment for Panic Attacks

    How to Stop a Panic Attack?

    Fear of suffocation and Claustrophobia

    Prevent Panic Attacks - Challenging the Thoughts which Cause Panic

    How to cure Panic Attack Disorder?

    How to Cure & Recover From Panic Attacks

     

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