Do you think that you've had anxiety or panic attacks recently?  Then you'll need to know what the symptoms are so that you can take the necessary steps to stay healthy.  There are basically two steps you can take:
 
·    seek knowledge about anxiety self help
·    seek help from professionals
 
Or if you experience your stress level is exceptionally high, you will need to learn more about anxiety symptoms so that you can cope with your problems before it gets too severe.
 
 
Breathing Difficulties
 
A common anxiety attack symptoms is the sensation of tightness in the chest. If you find it hard to breath or experience difficulties with speaking properly, you might very well be suffering from an anxiety attack. During a situation like this try to sit or lie down, close to an open door or a window if at all possible. This will enable you to get fresh air (more oxygen) which will decrease the contraction of the muscles in your chest as well as lower the temperature of your body.

Digestive Issues
 
Problems with digestion are also common symptoms of anxiety attacks. Problems with swallowing food, loss of appetite or an unsettled stomach are all symptoms of stress. If you experience these symptoms, eating un-processed or foods in their natural state would be a significant part of your anxiety self help efforts by helping you to stop the anxiety symptoms.
 
Eat organic fruits and vegetables instead of canned varieties. Foods like these are free of pesticides; chemicals that many people react negatively to.
 
Discomfort and Pain in Arms and Legs
 
If you experience anxiety frequently or think that you are in the middle of an anxiety attack, you may have a tingling feeling in your hands or feet. If it continues, you may experience pain in your extremities but you can reduce it by regularly muscle stretching and exercising. The prickling is caused by nerve damage, so when you exercise, you will increase your body's circulation.  This way your muscles are strengthened.

Workout will also help your breathing, thus decreasing the odds of having shortness of breath. When you are in extremely stressful situations, consider a jog or run for minimum 30 minutes per day, or build muscle in your extremities by using free weights.
 
Problems with Your Sleeping Pattern
 
 Sleeping disorder is another symptom of anxiety.  This can be lack of sleep as well as too much sleep. Are you waking up several times during the night? Do you sleep continuously for minimum 10 hours? Both could be a sign of anxiety.
                                        
Consult your doctor and ask for sleeping pills that will help you to sleep through the night. You can also try natural remedies.  Go to your local health food store and ask for valerian root or 5-HTP.  At least it's worth to try them Natural remedies like those mentioned above, may play a significant role in your anxiety self help regimen.  What they do is raise your serotonin levels which will increase your ability to handle stress in a more rational way throughout the day.

by Gerd Petersen
 
 
There are lots of reasons why people are suffering from nervous anxiety. Events like the loss of a loved one, beginning a new job, moving to another town, driving in heavy traffic or financial problems can trigger anxiety. Some people may also experience an unhealthy amount of anxiety in any type of social situation.
 
If you experience panic attacks or anxiety to a degree that it bothers you, here are a few tips that will hopefully help you to find the treatment that you need.
 
First and foremost; be aware of your body. Being aware of your body will help you to exactly determine whether you are having an anxiety attack or not. When you interact with people that you don't know, do you feel tightness in your chest?
 
Do you have problems with your breathing any time you find yourself in new surroundings?  These reactions are nothing but your body speaking to you; it simply tells you that something is wrong.  Feeling nervous or anxious now and then is pretty common for all of us.

But if your body speaks to you like this on a regular basis, it is a signal that you need some kind of help.   The first thing to do is make inquiries to a Physician about medication or another kind of treatment for regulating your nervous system. Moreover, you need to ask yourself whether your nervous anxiety are keeping you from performing your daily activities or prevent you from enjoying your life.  The more information you can gather about your condition, the more you'll be able to find out whether a change in your life will help you to stress down and reduce the frequency and intensity of then panic you feel.
 
For example; are you making an effort to get your finances in order? Are you worried about your family because they are not with you 24/7? Are you anticipating danger all the time?  Do you always anticipate the worst, no matter what situation you find yourself in?

When you first start to observe and evaluate your feelings, thoughts and behavior in certain situations, you can stop your anxiety and start to start to restore your mental and physical health. Another place you can approach to find information about anxiety is at your local wellness center or yoga studio. Attending a yoga class will help you reduce tension in your body as well as bringing your mind to a more peaceful state.
 
It will help you reduce some of the physical symptoms that are associated with anxiety, like for instance, fatigue, muscle pain, severe headaches and sleeping problems. In many yoga classes it is also common to include meditation, which will give you more control of your thoughts and feelings, thus reducing the intensity of your nervous anxiety.
Meditation will also help to sharpen your focus, and make it easier for you to think and react differently when you are overwhelmed with obligations or other challenges.

by Gerd Petersen
 
 
If you have been having panic attacks fairly often, it may be a good idea to talk to your doctor about medication for panic attacks that may work well for you. And, even if you don't want to take prescription medications, there are several natural remedies that you can explore as well.

Antidepressants

Antidepressants are the main panic attack medication prescriptions that your doctor may discuss with you.  These medications are also used for those that suffer from severe depression, so you may find that your mood will be boosted after you are taking the medicine for a while. However, it may take several weeks for the medicine to reduce your panic attacks, so you will have to incorporate other treatments in order to get relief quicker.

Also, you will have to take the medication constantly, and not just when you have a panic attack in order for the medicine to work.

Benzodiazepines

Benzodiazepines are another type of medication for panic attacks that you may want to consider if you don't want to take antidepressants every day. These drugs help to reduce anxiety, and will start working very quickly, usually within 30 minutes. You should take these pills when you are starting to experience a panic disorder in order to relieve the symptoms and calm your heart rate down.

The problem with benzodiazepines is they are very addictive and you have to take higher and higher doses for getting the same effect as when you started using them.  If you get addicted, the withdrawal symptoms can be very hard to deal with. Before you decide to go for this medication, you should undertake a physical exam to make sure your health is fairly good before you start the treatment; quitting after having been addicted to them will take a toll on your nervous system.

Alternative Treatments

Another alternative if you don't want to take drugs every day, is natural medication for panic attacks.  You can, for example make changes in your diet so that you will be getting right amounts of vitamin B12 and niacin. Although you don't want to change your diet, you can go to your local health food or grocery store and purchase a supplement that might help you in a great way as well.

Include foods such as raw nuts, beans and lean cuts of chicken. This will in increase your intake of B vitamins. Fresh fruits and vegetables such as watermelon, oranges and broccoli are also good and rich in vitamin C, which will help in boosting your immune system. What these vitamins do is strengthen your nervous system, and will make it more easy for you to think clearly in situations that may cause panic anxiety or attacks.

You may also experience that making deliberate changes to your diet in order to improve your health, your confidence will increase and give you the ability to handle your stress better. No drugs come without side effects, fortunately most of minor significance, although some serious side effects may occur. If you want to avoid them, know that there are alternatives to medication for panic attacks.

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