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Aug 08

Relaxation Techniques for Anxiety

By Michael JAY | Natural Anxiety Relief Articles

When you feel tension creeping up on you, it’s always good to have some Relaxation Techniques for Anxiety in your armory on standby.

If anxiety is wrecking your life, then you need to learn some relaxation techniques for anxiety and tension to help you prevent a panic attack from coming on.

Relaxation Techniques for Anxiety

Relaxation Techniques for Anxiety

Perhaps you avoid certain scenarios or always feel nervous and stressed out. It can be quite disabling, however there are some relaxation methods for stress and anxiety that can assist take away some of the pressure and help you start to seem like your old self again.

>>> Natural Anxiety Relief

Although it is advised that you consult your doctor prior to attempting remedies to combat your anxiety issues, there are a few relaxation methods for anxiety that can be utilized by anyone.

One of the most common approaches utilized is relaxation techniques, and it is usually very successful in battling anxiety.

Basically you need to channel all your depressive and negative thoughts into something satisfying and favorable.

Meditation is among the best and most effective relaxation techniques for anxiety and stress.

Relaxation Techniques for Anxiety - Meditation

Relaxation Techniques for Anxiety – Meditation

Mind-calming or meditating exercises were among the first methods that were clinically proven to decrease tension and anxiety.

>>> Relaxation Techniques for Anxiety

Basically you train your mind to concentrate on positive thoughts and move it away from the negative ones; you can do it with practice.

In order for this type of technique to work well against stress and anxiety or panic attacks, it is suggested that you do it in a peaceful and quiet location.

If you struggle to make this method work there will be meditation schools nearby which can help you.

If you find discussing your situation difficult with strangers, lots of anxiety sufferers find relief from writing how they feel down on paper. It is a method of making it real and not something locked away in your mind, it is now out in the open and you can come back to it as and when you like and try to make more sense of it.

The different methods and techniques of relaxing are there to help train your mind and body, so as to help you interrupt the mental patterns that trigger your tension and anxiety.

There are lots of techniques you can choose from so start by choosing one that feels right for you, here’s a few below to get you started:

The number one choice of most professionals is deep breathing and it is also one of the most convenient and most efficient techniques.

Deep Breathing to Relieve Stress

Diaphragmatic Breathing

Diaphragmatic Breathing

Correct breathing is important to good health and also necessary. Deep breathing can be beneficial for many ailments from anxiety attacks to insomnia. Sadly very few of us actually utilize proper deep breathing methods.

Deep breathing or diaphragmatic breathing as it is also called has been shown to lower stress and anxiety levels and by reducing stress levels you give your body a better chance to achieve overall good health.

Below are some tips to help you breathe more deeply: (Use these tips whenever you feel tense or just to unwind from the daily pressures of life.

1. Sit or lay down in a calm peaceful spot.

2. Take a deep breath in on a slow count of three. Breath in through your nose and not your mouth. Breath from your abdomen instead of your chest. Feel your abdomen expanding like a balloon and getting bigger as you breath in.

3. Then breath out for a slow count of three through your mouth. As you breath out feel your abdomen going back to normal as it releases your breath.

4. Wait for three seconds.

5. Continue deep breathing for at least ten times to help you refocus, calm and re-energize your mind and body.

>>> Natural Anxiety Relief

A few other helpful methods are visualization, relaxing music, affirmation, exercising, taking hot bathes and a good healthy diet.


Below is a video from the British National Health Service with some tips to help relieve anxiety and stressful situations.

You should realize that there is plenty of help available and you are definitely not on your own, there are hundreds of thousands if not millions of people worldwide who can relate to how you feel.

I have included a transcript of the video so if you would like to make some notes on relaxation techniques for anxiety you can.

Transcript of the Video: British National Health Service’s tips to help relieve anxiety and stress.

Stress can be managed;it’s about gaining control.

The thing that causes people the most stress in life is all the things that happen to them where they feel they have no control over them.

There’s a variety of sources out there of help, that you can get if you’re having problems and you should go to them.

You can cope with stress by talking about problems with friends, you can go to your doctor and talk about it, there are counselors who can help you and talk to if you don’t feel you have a friend you can talk to about that problem.

The worst thing you can do is think you can solve it yourself and do nothing, and just sit and worry and keep it internal, it will damage your health and it won’t solve the problem.

Exercise is really important because it puts everything into perspective.

So if you had a really stressful day at work, it will usually spill over to the home environment, so it’s always best, I think, to go off to a gym, go swimming, do some exercise because it puts life back into perspective.

It also makes you think more clearly about problems you have because you’re chilling out and you’re relaxing by exercising and it makes you think through the problems you have and the solutions to those problems.

Relaxation techniques, whether it’s meditation or yoga or whatever the relaxation technique, can be helpful.

It can help you get into the frame of mind of looking at your lifestyle, your issues, the stresses in your life; so it can be very, very useful.

And there’s a variety of these kind of techniques, from actual formalized yoga / meditation techniques or it could be just a relaxation exercise which you can do for five or ten minutes by going to a quiet place at work or in the home and you kind of relax and you think about something that you find peaceful.

You can think about being on the beach and hearing the waves splashing or just lying in a field somewhere, and just unwinding and just thinking about things that make you feel good and peaceful.

So if your problems are a blocked career at work, a bad relationship at home, the relaxing and meditating is not going to solve that problem but it might get you in the frame of mind to think about potential solutions.


I hope you have found this article – Relaxation Techniques for Anxiety – informative, and you will share your own experiences below in the comment box and please take the time to click on the share button, many thanks; see more articles on Natural Anxiety Relief HQ on our home page.

Aug 05

What Does Anxiety Feel Like?

By Michael JAY | Natural Anxiety Relief Articles

Very many people ask a perfectly valid question – What Does Anxiety Feel Like..?

We all have times of stress in our life but it doesn’t mean we are suffering from ‘panic or anxiety attacks’; still when it starts to become a worry we begin to wonder quite naturally, ‘what does anxiety feel like?’

What Does Anxiety Feel Like

What Does Anxiety Feel Like…?

Below are a few examples from real people who explain in real terms how they feel when an anxiety or panic attack creeps up on them.

These are real quotes from sufferers of anxiety and panic attacks. We put them here so you can identify with people who have been where you are and come through it.

So what does anxiety feel like – does this sound like you – ‘I feel real dread , I’m so frightened that I can hardly breath , I’m really worried , my heart is beating so fast and skipping beats, I’m now sweating like a pig and nail biting, I’m beginning to feel really depressed, I cant talk straight.

Click her for help with >> Natural Panic Relief

If this is you it will be effecting you in most of your daily activities, It’s UNBELIEVABLY hard to control your thoughts, it’s as if someone is running your mind with the most unthinkable fear, you notice things in your breathing and surroundings, everything you  normally wouldn’t care or even think about it. Concentration on everyday tasks, has become impossible; you just can’t do it.

So, if you want to know, what does anxiety feel like for real sufferers; keep reading.

It feels like its wrapping itself around your throat, and gripping at your stomach, you want to cry, you start breathing heavy, your head is pounding and you’re hot and sweaty, you want to run out of wherever you are and go in your bed and just rock yourself.

- What Does Anxiety Feel Like -

What Does Anxiety Feel Like – Don’t Panic

Stress and anxiety seems like something to be ashamed of, it feels like a buzzing in your head and a knot in your tummy.

It’s the sensation you get when you see the deputy’s lights in the rear view mirror. It’s the feeling you get when someone informs you that your husband was in a traffic pile-up and he’s at the medical facility seriously hurt and you have no idea if he’ll live or die.

What does anxiety feel like -it’s the sensation you get when you are stood on the high dive looking down, and there’s a line behind you, and you cannot return, and you are so frightened that you cannot move.

It resembles your biggest enemy who hates you and who follows you around everywhere whispering in your ear that each and every single thing you do was messed up and wrong, and you cannot do anything right, and if you attempt to do something, you are will simply mess it up or worse.

Click her for help with >> Natural Panic Relief

Sometimes, when everything hits at once, it resembles getting a jolt of electricity straight through you. And, late at night, when everyone else is sleeping, the voice is still there, whispering that it’s all screwed up and it’s your fault, and you’re still attempting to argue with it, however it never shuts up. And, your heart is beating so loud that the sound is keeping you awake.

But, there are no deputy lights. There was no phone call about a traffic accident. It’s a regular day, and the sun is shining, you know if there are some problems, you understand, logically, that there’s no reason for you to feel THAT bad about it.

And, yes, late during the night you ask yourself if that voice will ever shut up, and if that buzzing in your head and that knot in your stomach will ever disappear, and if your heart beat will just be quiet, just this once, so you can get some sleep.

Nevertheless, you understand that depression can also make it difficult to control your thoughts, to concentrate and to remember things, and depression also makes you feel like life will never improve.

Their is a subtle difference between depression and anxiety, with depression you are sad, or have no inspiration, or just don’t care. With stress and anxiety, you feel scared, insufficient, guilty or nervous or all three.

With anxiety It feels like you are about to jump out of your skin, like you are in a total state of panic. Your heart is racing and you are breathing really fast and your mind is racing attempting to find out exactly what is taking place!

Yes, you can’t think directly. You’re mind is jumping all over the place. You start one thing and find yourself doing something else. Stress and anxiety seems like hell.

You feel spread all over the place. Like you are in pieces. Your head feels weird. Pounding, however not always a headache. You can even have trembling hands. There does not even need to be a significant cause. It could be something actually minor or absolutely nothing at all.

What does anxiety feel like; is often just your ideas running riot. Sometimes your fears can get out of control and you begin with the “what if’s” scenario:

Like you start picturing “what if this or that happens” and on and on and on. Your head, your thinking can drive you crazy and you discover it hard to calm down and relax.

I have put these real-life scenario’s here purely to show you, that you are not alone in your plight and people who suffer from these problems do come through them, with a little help from their friends.

Click her for help with >> Natural Panic Relief

I hope you have found this article – What Does Anxiety Feel Like – informative, and you will share your own experiences below in the comment box and please take the time to click on the share button, many thanks; see more articles on Natural Anxiety Relief HQ on our home page.

Aug 03

Natural Anxiety Relief Home

By Michael JAY | Natural Anxiety Relief Articles

How does Natural Anxiety Relief help?


Anxiety is real, so can natural anxiety relief make any difference. It is not in your head and it’s not in your imagination. Don’t let anybody tell you this and allow them to get away with it. Natural anxiety relief really does exist and it will help you; just relax and remember you are now with friends who are going to be with you on your journey!

Natural anxiety relief - Mask
Natural Anxiety Relief – Don’t Hide Behind a Mask!

My youngest brother suffered in silence from panic attacks for over 35 years , and manged to keep it from the whole family for all that time, he said “I could never bring myself to talk about it. I felt that somehow I was weak and people would judge me badly.”
‘How wrong could he be?’

Anxiety is a physical manifestation of worry and fear that the body responds to with adrenaline boosts to protect itself, so what you need is a way to be able to – Stop Panic Attacks Naturally!

Click here: to get immediate relief from all anxiety and panic disorders.

Many people suffer very real, often debilitating emotional and physical pain as a result of anxiety.

The good news is: there are ways to find natural anxiety relief.

Over recent decades researchers have found the physical ways the body responds to: anxiety in the brain, body, heart, and digestive system.

The researchers studied how the brain chemically reacts to the instinct referred to as “fight or flight.”

The results from their research confirmed that although the brain is the central location for anxiety, it is not, I repeat NOT – in the imagination of the sufferer.

As a result of the new found knowledge about how the brain’s neurotransmitters and the body’s hormones work together when a person suffers anxiety symptoms, other researchers sought ways to find out how to stop panic attacks naturally.

The physical causes of anxiety

Research confirms that there are physiological causes of anxiety.

They include:

  • Hormonal imbalances
  • Adrenal imbalances
  • Thyroid issues
  • Digestive imbalances

Thyroid issues and digestive imbalance are more likely to be comorbid (when two disorders or illnesses occur simultaneously in the same person) responses to anxiety.

That is to say, that sometimes the digestive tract and thyroid become aggravated or stimulated as a result of anxiety, and then the sufferer begins to associate the resulting pain and suffering with their anxiety, so those issues become exacerbated.

How the brain responds to anxiety

When a person experiences an event that causes anxiety, the body and brain responds with a need to protect itself.

The brain begins a process researchers call the HPA axis or path when fear is triggered:

  • H= Hypothalamus releases the hormone Corticotrophin release factor (CRF), which flows to …
  • P= Pituitary gland, which stimulates adrenocorticotrophic hormone (ACTH) that tells the…
  • A= adrenal gland to release epinephrine (adrenaline) and cortisol.

The adrenaline and cortisol released by the neurotransmitters work together to increase blood pressure and blood sugar, which in turn give the brain, muscles, heart, and body the edge it needs to respond to a crisis.

But, once the crisis has passed the ‘gates’ opened for the HPA path are closed.

However, when the gates fail to close, the anxiety stays in high alert which is ultimately detrimental to the proper function of the body and to the emotional health of the person.

If the brain’s neurotransmitters continue to release the chemicals, the result for the anxiety sufferer can include:

  • Depression: often results from unrelieved anxiety
  • Weight gain: as much from hormonal imbalance as from the tendency to crave sugars and alcohol to take the edge off
  • Accelerated aging
  • Osteoporosis
  • Metabolic imbalance

What is natural anxiety relief?

Now that we understand the root cause of the physical symptoms of anxiety we can examine remedies.

Some treatments combine several techniques that may include talk therapy, medication, and natural remedies.

Many people think of natural anxiety relief remedies as ‘new-age’, but the truth is natural anxiety relief remedies preceded medical and psychological remedies by many centuries.

Anxiety is a natural part of being human, so we have always sought ways to alleviate it in some fashion.

natural anxiety relief treatment is intended to reset physical and emotional roots of anxiety to create a better hormonal and mental equilibrium, unlike medications that usually just mask symptoms.

In some cases medications like Xanax and Ativan can actually exacerbate symptoms.

Most natural anxiety relief treatment protocols are not usually addictive like medications called anxiolytics tend to be.

Restoring the body to a balanced equilibrium is accomplished with lifestyle and dietary changes, talk therapy; particularly Cognitive Behavior Therapy, and relaxation techniques have been proven to be more effective than medications.

Important facts for – How to stop panic attacks naturally?

Natural doesn’t mean a medical professional is not assisting you or advising you.

In fact, you should consult with your health care professional before you start working on how to stop panic attacks naturally.

  • Balance Hormones: phytotherapy or bio-identical Hormone Replacement Therapy (HRT).  Some natural herbs for anxiety therapies may also help with hormonal balance, including passionflower, valerian, and chamomile. These botanicals help resolve restlessness, nervousness, and anxiety
  • Nutritional supplements:  medical-grade multivitamin and mineral complex supplements may help
    • B complex helps keep nerves healthy
    • Omega fatty acids help reduce symptoms
    • Vitamin D is a key nutrient for mood
  • Dietary Choices:  The timing of the foods you eat and the types you eat can affect your physical and emotional sense of well-being:
    • Eat protein at the start of the day
    • Whole foods that are nutrient rich with a low glycemic index
    • Avoid over eating or not eating enough
      • How you eat and the right choices will help balance two major hormones, insulin and cortisol; which will in turn optimize the function of the neurotransmitters and balance sex hormones
  • Get out and exercise: The time spent out of the home or office will help restore balance with fresh air and time in the sun, which is a big booster shot of Vitamin D.
  • Extra support: If the above techniques don’t work for you or you don’t feel like it is working, you should try to work with your primary care giver to find what will help.

Anxiety is nothing to play with, so take good care of – You!

You are on the right path to finding a – natural anxiety relief treatment – if you are taking the time to research what is happening to you.

You are learning what anxiety really is and now you know it’s not just your imagination and it’s not something you simply need to get over.

The above mentioned remedies and concepts are merely the tip of the iceberg to treatments that are available. You are well on your way on the path to recovery with each step you take from here on out.

Below is a video on YouTube you may find  interesting; its very relaxing to watch, so enjoy and try not to fall asleep while watching.

Yoga for Depression and Anxiety

Click here: to get immediate relief from all anxiety and panic disorders.

Natural anxiety relief hq, is your go-to friend when things are getting a bit tough, please take the time to click the share button to inform, fellow sufferers.

Jan 25

Coping With Depression

By Michael JAY | Natural Anxiety Relief Articles

Coping with Depression and Anxiety, Naturally!

How writing could be beneficial and help you to heal your Depression and Anxiety and therefore make coping with depression a lot more manageable!

Depression can be a difficult problem that commonly goes unnoticed in the sufferer so, coping with depression and anxiety can become somewhat overwhelming until you start to find ways to help you manage it.

It can be quite paralyzing for the person who is suffering from this disorder; cloaking the individual in a cloud of darkness that stops him or her from thinking clearly and obtaining the help that they need.

Coping with Depression

Coping with Depression

Coping with depression and anxiety often appears so huge and overwhelming that lots of people suffering from this condition, give up without even attempting to help themselves.

Click here: to get immediate relief from all anxiety and panic disorders

However, composition in the form of writing can be very revitalizing for a depressed individual, specifically due to the fact that it does not include having him or her having to deal with people directly (which can be quite difficult).

While looking for treatment, counseling, and possibly medication are important considerations to take in getting help, writing definitely has a place in recovering from depression.

  • Determine the Issue

One of the things that could make depression so frightening, is that it is difficult to define.

When you write your ideas and sensations down in black and white,  they can be assessed and checked out by you.

Problems always look more feasible and resolvable that way.

Having the ability to see these concerns plainly can help you get a handle on them.

It can even make your issues look smaller sized.

  • Record of Your advancement

As you list your ideas, you have a record of your thoughts and feelings to review and see your progression.

What you were struggling with five years ago or 5 days back may look quite unfamiliar now.

As you review your diary, it can be a help to see, that you came through the battles of the past.

That implies you can make it with your present struggles too, you really can!

Coping with depression - Caricature de Zola par Léandre ca 1900

Coping with depression
Caricature de Zola par Léandre ca 1900

  • Your Inner world

Sigmund Freud had an idea that depression is a sign of some unaddressed issue of the subconscious mind that is in need of tending.

He theorized that the lack of ability of depressed individuals to set about their typical regimen – you can not eat, sleep or concentrate – it appears this is your subconscious mind obliging you to quit everything and start taking note of it.

Regardless of exactly what you think of Freud, penning your inner thoughts does provide you with access to your subconscious, and it’s your personal inner thoughts that are most likely to offer insights into where the problems that are giving you difficulty in coping with depression may lay buried; it is very normal to overlook the obvious when you are suffering from anxiety and depression.

Learning what is in fact in your innermost being can be really informative and aid recovery and so help your mental well-being.

  • Keep your thoughts Exclusive to you

When you are writing your inner thoughts, you do not require the judgment of others or the pressure to appear dazzling or right (we are not looking for Shakespeare, here).

You are not writing for others, but for yourself.

If, in the back of your mind when you are writing; you are thinking of who is going to review your writings and what they may consider of them, you will start writing more for an audience than for yourself because you will be inhibited by your perceived judgements from them .

Eventually, you might decide to share your writings, but most likely just with your counselor, therapist, or trusted confidant.

In the meantime, compose your inner thoughts only for your very own healing and be accountable only to yourself.

Click here: to get immediate relief from all anxiety and panic disorders

  • Start by Taking Action and Being More Positive

Writing is valuable because at least you are doing something positive that does not require money, making visits or anything else that could appear frustrating when you are depressed.

I wonder, have you ever spent time in company with negative people; they seem to drain you of all your energy, it’s as if they are feeding off you: you come away tired and exhausted.

It may be a good idea to try and pick out the most positive friends you have and maybe feed off their more beneficial positive energy, worth a try at least.

Coping with depression could make you feel extremely helpless, however knowing that you could take solace in writing and spending more time with positive friends and writing down your experiences is really something you can do to help yourself on your road to recovery.

Making It Attractive

As you compose your thoughts and feelings, you might be delighted to find that painful, unfortunate thoughts turn into beautiful expressions.

Your depression can be transformed into something moving, purposeful, and creative.

This could transform your view of your depression.

This is what becoming more positive will do for you; the feeling of empowerment that you will get from turning negativity into positivity is absolutely amazing.

  • Beneficial Exercise

There have been lots of studies on the benefits of regular exercise and the ways it can bring gains to your well-being by giving you higher energy levels and reducing your feelings of tiredness and fatigue.

The exercise you choose doesn’t have to be overly energetic, but try to do it on a consistent basis so it becomes part of your daily routine.

Aerobic exercises are said to be highly beneficial to mental well-being, such as: walking, swimming, cycling and numerous others that I’m sure you are aware of.

I think the main thing is to choose something you enjoy, that way it will never become a chore and you will stick to it.

Click here: to get immediate relief from all anxiety and panic disorders

Remember, you are not alone, so please don’t suffer in silence any longer, if you have anything to add to – coping with depression and anxiety please leave your comments below and do share.

Dec 30

How to Control Panic Attacks Naturally

By Michael JAY | Natural Anxiety Relief Articles

We are often asked if we have any simple methods on: ‘How to Control Panic Attacks Naturally’.

Well, we can safely recommend this method as it works to a high degree for very many sufferers, and most say how to control panic attacks naturally is the way forward.

How to control panic attacks naturally and live in the now!

How to Control Panic Attacks Naturally - Sunset

How to Control Panic Attacks Naturally

There are many ways to relieve your anxiousness and live in the moment.

Understanding how to control panic attacks naturally and live in the now can be – very, very releasing for your frame of mind.

Understanding that ‘this moment’ is all you actually have, can bring a sense of peace.

Here are some methods to alleviate anxiety and keep your mind in the –  now.

  • Cultivate a sense of appreciation. Train your mind to appreciate every little thing around you – trees, clouds, your house, meals, etc.
  • Through practice, you will find a sense of appreciation for your life and everything in it.
  • Meditate on calming thoughts and basic ideas. Meditate on your appreciation as kept in your mind-set above, and consider exactly what you are doing at that moment – breathing, sitting, experiencing. Breathe deeply and intentionally and think about each breath. Feel and pay attention to your heart beat.
  • Let the past go, and recognize that you could not change it. Look at blunders as finding new experiences, and view hard experiences as devices that formed and helped develop you.
  • Leave the future to take care of itself; just let it go. You can not manage it; the only influence you have is in the here and now. Acknowledge that worrying does not affect the future at all.
  • Physical workouts are very helpful in generating endorphins and other feel-good body chemicals, and it can assist anxiety and stress problems through physical ways.
  • Minimize clutter in your living space to assist and ease your nervous mind. If removing the clutter from your entire house is unlikely or not practical, then just choose a space or special location that is clean and clutter-free. Just looking and visiting this location when you feel the need, throughout the day can assist relieve your mind and keep it focused. Make this your reflection space.
  • Commune with nature, and discover lessons from making notes about the plants and animals around you. Think only about exactly what you are doing at that moment. Meditate on exactly how the landscape looks right now, and take it in with a sense of wonder.

Nature helps you acknowledge how small you are, and therefore
……… how small your troubles are in contrast.

  • Listen to tranquil, restful popular music or nature sounds on CD. Let the songs transport you into a serene state. Play music that revives great memories, and think just of those memories and the popular music itself.
  • Drink chamomile tea in the evening. Chamomile tea helps soothe worries and anxiousness, and it encourages sleep. Getting sufficient sleep is a vital consideration in easing anxiety.

How to control panic attacks naturally does take a little time to work out exactly what your own needs are; but you can do it!

Allow yourself some time to slow down; relieve stress and anxiety with this calming and relaxing instrumental music, below. Sit down (or lie down), close your eyes, take a few slow deep breaths and concentrate on the music to clear your mind.

I hope you have found this article – ‘how to control panic attacks naturally’ – informative, and you will share your own experiences below in the comment box and please take the time to click on the share button, many thanks; see more articles on natural anxiety relief hq on our home page.

Dec 02

How to Cope with Anxiety

By Michael JAY | Natural Anxiety Relief Articles

Would Like to Learn How to Cope with Anxiety?

People who want to learn how to cope with anxiety will find a wealth of information in self-help books, audio MP3s and therapy sessions.

How to Cope with Anxiety

How to Cope with Anxiety

Options for coping range from mental and physical strategies to home herbal remedies to prescribed medications.

You can start on your own just to see what works even a little bit. In this way you can work with a therapist to figure out what will work best for you.

In fact, when you first meet a therapist about how to cope with anxiety he or she will ask you about your stressors and how you respond to them.

They may ask you what strategies you have tried and whether you felt they were effective.

Let’s say you decided to try herbal remedies and you found a tea that really relaxes you, your doctor may note that the particular tea is a natural sedative.

This knowledge will help the therapist figure out what talk methods may work, such as hypnotism or which prescribed medications may be effective in how to cope with anxiety; if the two of you decide to go that route.

Preferably, the both of you will choose the most natural remedies before using the prescribed medications.

When you are in the midst of an attack you can’t run to your therapist to help calm your attack so you will need to learn some techniques on how to cope with anxiety that you can use on your own, that may be effective in the short term:

  • Breathing Exercises will help you when you are experiencing an attack by forcing you to focus on your slow inhales and slower exhalations.
  • Guided Imagery will help you calm your mind by effectively taking it away from the stressor. You should think about a place that makes you feel safe and imagine the way the place feels for you.
  • Repeat a mantra that means something to you. It doesn’t matter if it makes sense to anyone else so long as it does to you. The mantra will help take the focus away from the stressor.
  • Walking will help remove you from whatever it is that is stressing you and it will also force you to slow down. You may feel like a horse that is champing at the bit and wants to run and run to get away. This is counterproductive as it will not calm your racing heart or help with shortness of breath. Instead walk slowly and deliberately to calm yourself and get away from your stressor.

Those coping techniques will be effective for severe and sudden anxiety that is often described as an attack. Other methods for long term anxiety that has been getting to you all day or all week will be more effective such as:

  • Drink a relaxing chamomile tea or try some lemon balm.
    • Steep a tea bag of chamomile tea for 10 minutes and drinking prior to bedtime
    • Try 600 mg of Lemon Balm, which can also be taken as a tea.
  • Learn self-hypnosis
    • One cannot ever get “trapped” in a trance nor can one ever be made to do unusual things while in hypnosis.
    • Your therapist may be able to teach you a technique.
  • Exercise
    • Relaxing yoga or swimming may take you away from the stressor and help relieve your body.
    • Heightened physical exertion may help you burn energy and help naturally burn excess sugars released by the processes in your brain that respond to anxiety.

Coping strategies are a great way to help you deal with the intense physical and emotional effects of anxiety on the body and mind. Try these helpful natural remedies and strategies to help cope with anxiety.

Remember, you are not alone, so please don’t suffer in silence any longer, if you have anything to add to ‘how to cope with anxiety‘ please leave your comments below and do share.

Dec 01

Social Anxiety Disorder Test

By Michael JAY | Natural Anxiety Relief Articles

You may not have come across the Social Anxiety Disorder Test

Social Anxiety Disorder Test

Social Anxiety Disorder Test

Social Anxiety can be crippling for adults, so a Social Anxiety Disorder Test can help clarify things in their mind, even when they recognize that what is happening is unreasonable and crippling; they still suffer (often in silence) and it does not help if someone tells them there is nothing to be afraid of because:

  1. What they fear is very real and the symptoms are no less real for them.
  2. Being told otherwise only confirms their fear that they will be judged or publicly humiliated.

What is Social Anxiety disorder?

For some people symptoms of their Social Anxiety Disorder (SAD) can be so severe that they will do anything to avoid exposure to stressors and they might even severely isolate themselves to avoid social situations.

Although there is no laboratory social anxiety disorder test to establish a diagnosis for SAD, there is a questionnaire one can use to self-assess at home or with a doctor.

How is SAD Assessed?

The social anxiety disorder test is called the Liebowitz Anxiety scale (LSAR).

The questionnaire asks 24 questions involving social phobias and asks the subject to indicate on a scale of 0-3 the level to which they fear the stressor and the level to which they will try to avoid it.

The social anxiety disorder test asks questions about things one would do in public places such as eating, talking to a group, using public restrooms, talking on the telephone and events of that nature.

After you complete the self-test, you submit it for immediate assessment of your answers.

The test score will be added and then you will be given a scale measurement regarding how likely it is you have SAD and how severe your case may be.

Once you know your score on the test you and your therapist can decide your next of course action.

The LSAR is a participant based assessment. It does no good to fib or try to fake a response that you think will make you look better to the assessor.

You are taking the social anxiety disorder test to figure out if you suffer from SAD, so make sure you are as honest as you can be with the questionnaire.

If a question is not a situation that you would normally encounter, then answer how you imagine you may react to the occurrence.

How to use the results of the social anxiety disorder test

If you take the test on your own online and you find that the test confirms your self-diagnosis of SAD you should then print out a copy of the assessment results and take it with you to a therapist.

Your therapist can then use talk therapy and other therapeutic tools to help you deal with your situation.

The answers to the assessment will help him pinpoint where your stressors are so he can use either Cognitive Behavioral Therapy to help you work on your thinking processes or Exposure Therapy to help you become desensitized to the stressors.

Self-assessment with an online test like the LSAR is useful to help you see where your particular stressors are and it may help you see that what you are feeling is very real to you and no one can or should tell you any different.

But, don’t try to treat yourself without at least considering the very useful natural remedies a therapist can provide you.

The symptoms of SAD look a lot like performance anxiety that many people experience when they are in public, but for those who suffer from intensely debilitating symptoms it is a lot more than stage fright or mild discomfort.

It almost becomes a way of life for the sufferer and that is no way to live.

We hope this post on the ‘social anxiety disorder test‘ was beneficial to you; any comments please post below and do click the share button.

Nov 30

Anxiety Symptoms in Men

By Michael JAY | Natural Anxiety Relief Articles

Is there a difference between – Anxiety Symptoms in Men and Anxiety Symptoms in Women?

Anxiety Symptoms in Men

Anxiety Symptoms in Men vs. Women

Although both genders suffer from anxiety, the anxiety symptoms in men tend to respond differently in specific ways to anxiety in women. Men tend to develop physiological symptoms to anxiety. Although women may have similar responses in some cases, particular responses are hallmarks for anxiety symptoms in men.

Men deal with stressors on a more internal fashion than women generally do.

Men are socialized to internalize their pains and fears, therefore their bodies tend to take a beating due to the idea that men should “man up” and deal with it.

But, if the stressors are powerful and consuming both mentally and physically, the anxiety that men feel can be truly detrimental to his physical as well as mental and emotional health.

What makes anxiety symptoms in men different?

Men tend to analyze concerns until they can arrive at a solution. And they are taught to keep their worries from those they love in order to keep them safe and secure, so the internal destruction tends to build.

The result is that their bodies and minds tend suffer due to mental and physical overdrive.

Male anxiety symptoms

The constant worry that they can’t or won’t talk about anxiety brings about results in cognitive disruption such as edginess and impatience that may be excessive to events in day to day life.

They may experience fearfulness for themselves and their loved ones if they feel they can’t protect them.

Further anxiety symptoms in men is caused due to their inability to talk about their concerns or worries.

They may suffer sleep disruptions such as restlessness and insomnia which can result in mental and physical fatigue.

Men tend to develop digestive issues like stomach upset or loss of appetite.

They may also suffer from nausea or diarrhea as a result of hormonal imbalances that affect the stomach.

Men also tend to develop heart and respiratory issues that often feel like heart attack. Increased heart palpitations, chest pains, and difficulty breathing seem to mimic heart attacks. Although they are not usually suffering from a heart attack if may be wise to check just in case.

What can be done about these anxiety symptoms that men suffer?

Believe it or not, talk therapy may be the best approach for a man dealing with anxiety attacks.

Most men shut down and don’t talk about their stressors due to the way they are socialized in western societies. Talk therapy may allow a man to discuss what is worrying him in a safe environment so he can alleviate the pressure he feels to be strong for his family and loved ones.

A man may also benefit from learning calming techniques such as slow breathing exercises, gentle exercises like tai chi or yoga, or walking.

Sex is also a great stress reliever that will also strengthen the bonds of his relationships so he can perhaps learn to talk about things with his spouse or partner.

Men need not suffer alone with anxiety attacks. The emotional and physical toll in not worth the price of stoicism and reserve for the sense of pride in “manning up” or some idea of protecting the family from worries and fears trapped inside where no one knows the hurt is there except him.

His spouse or partner can be his strength right along with his therapist and the techniques he learns under his care.

No one should suffer alone when it’s just not necessary.

Your general practitioner should check you over in case your body needs help and a therapist will help you deal with the rest so you can get on with your life in a more positive light.

Well, now you know: anxiety symptoms in men are not always the same as anxiety symptoms in women; any comments please leave below and do click the share button.

Nov 29

What is an Anxiety Attack

By Michael JAY | Natural Anxiety Relief Articles

So, Tell Me: What is an Anxiety Attack?

What is an Anxiety Attack

What is an Anxiety Attack

Often time’s people will describe a response as to performing in front of people for the first time or to taking a test one time which resulted in an anxiety attack, but that is really not a fair assessment of the situation and it marginalizes the anxiety attacks that happen to people who suffer from them, so what is an anxiety attack.

Although you may feel a heightened sense of nervousness in a one-time event you really should only call that a case of nerves. This will help you avoid telling someone who is suffering an attack to buck up because you know how they feel.

If you have never had anxiety attacks then you really don’t know
how sufferers feel so, please don’t say that you do.

So, what is an anxiety attack?

What makes an anxiety attack different than what happens on a stage or presentation, that one time?

Clinically speaking an anxiety attack occurs when a person experiences repeated and unexpected panic attacks that occur suddenly; sometimes the cause is not known.

These individuals also suffer from fear that they will suffer another attack.

What is an anxiety attack and what are the symptoms of an anxiety attack?

The symptoms of an anxiety attack are many and difficult to simply list, because not everyone experience’s the attacks the exact same way and some people may have symptoms that are totally unique to themselves, but there are some good descriptors that clients have used in the past to describe what happens to them in the midst of a an anxiety attack:

  • Sudden and irrational sense of doom
  • Muscle tension, headache, gnashing of teeth
  • Insomnia, fatigue, and restlessness
  • Choked sensation like their windpipe is being blocked
  • Chest pain, erratic heart palpitations and inability to breath normally
  • Sweating and sudden changes in body temperature: hot flashes and chills
  • Depression is usually a result of the helplessness that anxiety attacks cause.

What is an anxiety attack for you can be totally different to, what is a panic attack for other sufferers.

Anxiety is not always a constant companion for individuals. Sometimes the anxiety can be described as mild, moderate or severe depending on how debilitating the condition has become for the sufferer. The symptoms can be sporadic, frequent or persistent as well.

Thankfully, anxiety attacks are totally treatable and resolvable.

You are not destined to suffer from these attacks for the rest of your life,
—— so you can breathe easier with that knowledge.

You and your therapist can come up with strategies to help you deal with sudden attacks such as mental imagery, mantras, and safe visualization. He or she can also help you learn to recognize the stressors that may onset an attack so you can learn how to deal with the occurrences even before the attack begins.

You can also learn who to let others know that you have these attacks and what they can do to help you through the attacks. By talking to others whom you trust about your attacks they can help you see what is happening and help you calm down. And this will help prevent a well-meaning person from saying anything that marginalizes what is happening to you.

If you can learn to see the signs that lead up to an attack, you can also deal with the fear of having an attack that exacerbates the occurrences.

In this way you can avoid the fear of fear that brings on the attack.

That may sound like circular thinking but in a way that is exactly what brings on anxiety attacks. The circular thinking that an attack is imminent brings on the expected attack, but if you have a strategy that blocks the attack before it occurs or a strategy that helps you through the attack may actually lessen the current attack and lessen further attacks until finally no other attacks occur.

Just because it feels or seems like magical thinking doesn’t mean it won’t work.

 If you would like to read more articles like – what is an anxiety attack, simply head to our home page at: Natural Anxiety Relief HQ , many thanks.

Nov 21

Anxiety Attack Symptoms in Women

By Michael JAY | Natural Anxiety Relief Articles

Anxiety Attack Symptoms in Women – Is there a difference?

Although many people like to say there is no significant difference between anxiety attack symptoms in women and anxiety attack symptoms in men: the fact is, there are a few different symptoms; more so than there are in men.

Granted, both genders suffer from anxiety attacks, but there are physiological and sociological differences in how they experience it.

Anxiety attack symptoms in women - Girl suffering form anxiety

Anxiety attack symptoms in women
Bablekan at the English language Wikipedia GFDL or CC-BY-SA-3.0, from Wikimedia Commons

It is important to note these differencesso you can understand that it is not a figment of your imagination how your body responds to anxiety.

How the brain responds to anxiety and fear

First, you should know how your brain processes fear and anxiety.

When the brain recognizes danger the hypothalamus released the hormone CRF, which flows to the pituitary gland where it stimulates the adrenocorticotropic hormone.

Essentially speaking this process tells the adrenal gland to release epinephrine and cortisol. These in turn increase your blood pressure and your sugar levels to give you energy to respond to the perceived dangers.

Unfortunately, if these processes are not shut down properly the brain continues to show symptoms of distress and anxiety.

Serotonin is one of the brains neurotransmitters that help control mood.

Several scientific studies have found that women may process serotonin differently than men.

As a result, women may experience stress and anxiety differently and in a prolonged fashion.

Indeed, many women who suffer from anxiety do not even recognize their symptoms due to the presence of stress at all times.

Usually they do not become aware that they are living in constant anxiety until a friend or family member takes note of it.

The anxiety attack symptoms in women include the following conditions:

  • Sudden feeling of doom
  • Increased sweating that may occur along with chills
  • Heart palpitations of varying intensity
  • Shortness of breath that can feel like choking
  • Uncontrollable trembling
  • Detachment from surroundings
  • Exaggerated worry and tension
  • Lack of concentration
  • Loss of sleep.

Several may occur concurrently, thus creating a constant strain on the brain and body.

Thankfully natural remedies are available to help ease these symptoms.

While men may have many of these same symptoms they usually experience them acutely, that is to say in short spurts of time that overwhelm the man and then seem to go away almost as quickly as they come.

Women tend to experience these symptoms over a prolonged period of time and often do not recognize what is happening to them.

Anxiety attack symptoms in women plus some home remedies may help ease some of the symptoms.

The ones listed below have low to no side effects and are generally safe to use daily:

  • Chamomile Tea: This tea contains a natural sedative that can calm nervousness. It is a treatment with short term effect and is safe to consume daily, preferably prior to bedtime to ease you into a night of rest. Steep in boiling water for 10 minutes and then drink it.
  • Massage: Massage therapy can help relax tense muscles and allow the brain to sense the relaxed state of mind and help release the serotonin that will help with mood. Massaging the scalp may be particularly satisfying for tension.
  • Talk Therapy: This is one of the most natural treatments with no side effects. The therapist can help you recognized when you are becoming anxious and then teach you coping skills so you can work yourself through events that spur anxiety attacks.

Anxiety is a very real physical reaction to stressors and fear. Whether others can perceive the things that cause you anxiety is not important. You are aware of it and it is causing you unnecessary mental and physical pain. Try these natural remedies to ease your symptoms… Natural herbs for Anxiety – just be careful and take head of any warnings.

I hope you have found this article – anxiety attack symptoms in women – informative, and you will share your own experiences below in the comment box and please take the time to click on the share button, many thanks; see more articles on natural anxiety relief hq on our home page.