Home Remedies for Anxiety
That anxious feeling you get before taking a test or the worry you encounter before getting important medical results back is quite normal. Everyone faces a moment of anxiety once in a while, but when it begins to play a more significant role in your life – taking action becomes quite necessary. Before seeking the help of a physician, plenty of individuals have followed a variety of techniques performed within the comfort of their own home. However, keep in mind that gaining a better understanding of anxiety is an effective first step towards locating a proper remedy.
What is Anxiety?
Anxiety is a phase that your physiological self enters that can affect an array of components associated with your wellbeing, including your emotions and behavior [1]. As a result, feelings get jumbled and we usually experience bouts of anger, fear, or intense worry. However, a moderate amount of anxiety is also considered a good thing, as the feeling can effectively prepare the body and mind to accurately respond to dangerous situations. Anxiety can also provide great motivation when it comes to getting work done or excelling on the homefront.
However, anxiety becomes a problem when a person begins to excessively dread the people, places, and routines they come in contact with on a daily basis. Sometimes it starts with something small, like riding an elevator to work, which can later turn into an irrational fear of the unknown every time you take a step outside of your house. Excessive worry can turn into an anxiety disorder, which becomes quite difficult to control and can last for long periods of time. Two main types include:
a) Generalized Anxiety Disorder:
An individual can feel anxious without any reason at all, suffering a level of worry that interrupts the natural flow of their daily life. Generalized anxiety disorder can cause a person to exhibit behavior that exceeds what others may perceive as an appropriate response. Common symptoms include restlessness; fatigue; impatience; irritability; muscle tension; sleep issues; shortness of breath; stomach pains; headaches; and decreased concentration.
b) Social Anxiety Disorder:
An individual may develop an intense and unreasonable fear of social situations, which can bring about a variety of emotional, behavioral, and physical symptoms. A person with social anxiety disorder may avoid situations where they may encounter strangers. They typically fear judgment and humiliation; facing embarrassment when speaking to others; and becoming the center of attention. They may even fear others recognizing their anxious behavior.
Physically, a person with social anxiety disorder may experience a shaky voice, shaky hands, nausea, confusion, diarrhea, upset stomach, muscle tension, excessive sweating, and palpitations [2]. The face may also become flushed; hands turn cold and clammy; and an individual is often unable to make eye contact.
Overall Symptoms of Anxiety
Whether you are dealing with a case of social anxiety disorder or that anxious feeling that arises when an important day is fast approaching, you may experience some of the following overall symptoms:
a) Emotional Symptoms:
Anxiety can cause one to become consumed with fear or encounter the need to avoid situations that could bring stress. Some patients keep away from social settings because they don’t want to become embarrassed. A great deal of irritability and confusion may arise during an anxiety attack.
b) Physical Symptoms:
The body also reacts to anxiety with the presence of chest pains, hot flushes, headaches, shortness of breath, nausea, digestion problems, tense muscles, and a rush of fatigue. Heart palpitations may also occur [3].
c) Sleeping Difficulties:
Individuals battling anxiety may encounter difficulties falling or staying asleep.
d) Panic Attacks:
While panic attacks are not a widespread symptom of someone suffering intense anxiety, it is still a common occurrence. Panic attacks generally come without any warning, causing a victim to experience feelings of impending death or passing out.
Causes of Anxiety
Depending on the person, the slightest change in a routine schedule to facing your worst fears are just some of the main causes of anxiety. However, there are certain factors that can place you at a greater risk for suffering the symptoms of anxiety, such as:
a) Childhood Memories:
A child who has suffered a hard upbringing or has faced great adversity, such as witnessing a traumatic event, losing a parent, or enduring constant teasing in school is placed at a higher risk for anxiety when they become an adult.
b) Stress:
Whether you encounter a great deal of stress while on the job or come home to tension on a daily basis, these are the kind of triggers that can contribute to excessive anxiety.
c) Illness:
Medical issues, such as battling a life-threatening illness like cancer, can certainly create lingering anxiety. Sickness is known to create financial difficulties, uncertainty regarding the future, scary treatments, and stressed relationships with family and friends.
d) Personality:
Did you know that some personality types are simply more prone to anxiety disorders? For example, an individual with unfulfilled psychological needs or the inability to secure close relationships is often at risk for developing an anxiety disorder.
e) Genetics:
Some researchers suggest that anxiety is also linked to a genetic trait passed down throughout generations. However, more evidence is needed to conclude that there are specific genes that influence anxiety – and that anxious behavior is not something that family members pick up from one another.
Negative Effects of Anxiety
Chronic stress and anxiety is never a good thing. Not only does your capacity to enjoy all of the beautiful things in life diminish, but you are usually unable to achieve goals that you have set for yourself or maintain a healthy relationship with family and friends. Your emotional wellbeing comes under attack when anxiety takes over your daily routine.
The risk for heart disease and stroke also rises, as the heart and circulatory system are greatly affected by physiological stress with artery restriction and an increased heart rate. Some people attempt to cope with their anxiety by modifying their diet. This physical response can lead to eating disorders, such as binge eating, bulimia, and anorexia. Sleeping difficulties may additionally impair your performance at school or work, influence your social skills, as well as place you at a higher risk for suffering a car accident.
Home Remedies for Anxiety
Before seeking the medical assistance of a doctor, some bouts of anxiety are treatable at home with remedies including the following:
a) Teas:
For centuries, tea has been used to treat and cure a variety of medical mishaps, including anxious behavior and stress. A variety of choices containing components that aid in the reduction of tension and calm the mind, body, and soul include chamomile, cloves, lavender, orange blossoms, and thyme.
b) Aromatherapy:
Enter a therapeutic wonderland when you use aromatic essential oils (courtesy of hundreds of different plants, herbs, and flowers) that encourage physical and psychological wellness.
c) Childhood Flashbacks:
Some individuals have been able to overcome bouts of anxiety by transporting back to a time where things were much simpler. Dig deep into your repertoire of happy childhood memories to uncover Grandma’s freshly baked chocolate chip cookies or the scent of your favorite meal in the summertime. The nose is a powerful tool that can help lessen your fears and create a more relaxed sense of self. It can also stop a panic attack in its tracks. The Smell and Taste Treatment and Research Foundation in Chicago suggest using baby powder, an odor that seems to strike a chord with many.
d) Exercise:
Staying active is a great way to combat the symptoms of anxiety, as many people experience a rush of adrenaline that only creates damage when left stagnant. Burn off that extra adrenaline by embracing the benefits of exercise. Do a couple of jumping jacks, walk around the backyard, climb up and down the stairs, or hit a piece of home exercise equipment (like a treadmill or elliptical).
e) Deep Breathing:
Many people are able to calm down their anxiety when after learning certain breathing techniques. Deep diaphragmatic breathing is best accomplished when you keep your chest and shoulders in position while slowly expanding and contracting your stomach region.
f) Caffeine:
Anxiety and caffeine usually don’t mix, so to avoid common symptoms – you may want to limit your intake of caffeine by weaning off of the coffee, tea, chocolate, and Coca Cola.
g) Vitamin Supplements:
Boost your intake of vitamins by reaching for the following supplements: calcium, magnesium, and B-complex.
h) Avoid Refined Sugars and Carbs:
When it comes to your diet, choose foods that are low in sugar and contain a healthy dose of whole grains.
i) Artificial Sweeteners:
If you are prone to anxiety attacks, it is suggested to lessen your use of artificial sweeteners, such as Splenda, Nutrisweet, and Equal.
j) Hydrotherapy:
Also known as water therapy, this technique uses water (whether it is cold, hot, steamy, or icy) to relieve some of the discomfort that anxiety can bring.
k) Warm Bath:
Try sinking into a relaxing bath while listening to the soothing sounds of a musical artist that never fails to brighten your spirits.
l) Read a Book:
Plunge deep into your favorite novel or scan the pages of a colorful coffee table book to relieve some of the tension-filled symptoms associated with anxiety.
m) Dial C for ‘Comfort’:
Pick up the telephone and give your parents, sister, brother, or best friend a call when you feel the pressures of anxiety closing in.
Resources
[1] http://en.wikipedia.org/wiki/Anxiety
[2] http://www.mayoclinic.com/health/social-anxiety-disorder/DS00595/DSECTION=symptoms
[3] http://www.mayoclinic.com/health/anxiety-disorder/AN01139
i get anxiety mostly at night if i can't sleep. my heart starts to pound and i get all shaky..
but now i've seen these remedies and i'm really ready to try them..
thank you for helping… i'll let you know if these work…
i usually have panic attacks caused by my stress and mainly my low blood sugar. so when i do have them someone around finds me something sugary to eat
I have panic/anxiety attacks and mine as well appear out of no where. They were quite scary, I thought that I was going to die that is how bad they seemed but I found that if I just close my eyes and scream STOP quitely in my mind over and over a few times along with some slow and deep breathes in and out it really helps. I also tell my self everything is ok it is just an attack and it will be over soon this also helps. It is all in our minds when these things happen, we just have to learn to be in control of our mind instead of it controlling us!! I hope this helps whomever may need it!!
I have anxiety for about 2 yrs and it getting worse I am taking ativan, but i need to taking something during the day cuz the ativan make me sleepy. does anybody know what i can take. help……..having anxiety I hate it.
Marie I am taking buspar i believe its buspirone, it takes longer to kick in like 6 wks but it’s not habit forming like ativan & other benzodiazipines. Check it out it’s not drowsy at all.
I have been prone to stress and anxiety for as long as I can remember. Lately I have been getting panic attacks – sudden increased heart rate, hot flushes, trembling, nausea, stomach cramps etc. These are situationally-bound. Would these home remedies be sufficient in preventing panic attacks or do I need to see a psychiatrist who can prescribe stronger medication? I am desperate to get rid of this problem. I am a trainee psychologist (of all people!)and this is really an embarrassing problem which I am reluctant to discuss with anyone due to the profession I am in. I have tried different relaxation methods, some of which have worked in the past but are no longer effective.
when i’m having a panic attack i always say to myself that no one has ever died from a panic attack. i think that was from a movie, but anyways it works for me since when i’m having one, i feel like i’m going to die. also breathing in through the nose, out through the mouth helps me.
Lexapro is a wonderful non-habit forming drug that my doctor put me on a few months ago. Very successful. My bffs husband recently started taking it as well.
help i need tips
pleaseeeeeeeeeee !!!!!!!!!!!!1
I get panic attacks when i get stomack pains or bad cramps. I also suffer from I B S which has caused my panic to get really bad. Takeing lexapro now and definately they help, still anxious but able to talk myself over it.
I have suffered from anxitites, give some advice from all how suffer depression!When you are having this anxitites you count to ten slow breathes.2. take teas with no caffaine at all causes it trigers your nerve system. 3. eat all fruits and vegtables. 4. take vitamins 5. do yoya or excerise or read book. 6. Call friend or family memeber so your mind call be in the call. 7. always pray to lord help you with your anxitites. hope this will help!!!Now i am happier from my problem. Also make sure you do not eat to much sugar or caffaine at all.
I am suffering from anxiety and panic attack for the last three years. Pranayam gave me much relief.Now, I am in the much better state. Trying to homeopathic medicines.
Every morning I wake up shaky until I empty my bladder then the shake decrease slowly when I walked around it looked like i am walking on clouds until eleven o’clock,I feel so tired and cannot do nothing ,my day start at twelve o’clock so there is no time for me to rest I have to rush on my homework and my head start pinning ,the heart pounding every day it is the same scenario ,so I took some natural medicine called nervatona by Brauer to get some relief.the doctor put me on valium ,luvox xanax etc..the side effect is so terrible ,I dont know where to turn ,now i am thinking to use some Tissue Salts by Schuessler is that a good idea or a waiste of money ,Is there somebody help me ,please help me since 2003 I.ve been like that
i have been suffering from anxiety since i started college a little over a year ago. only two things have worked for me; accepting who i am and just letting it pass, instead of fighting it, ignoring it, or embracing it, i just recognize and try to not give it attention. i know what triggers it so that helps. and the MOST important thing that has worked me is praying and keeping holy water near me. i hope this helps it has been one week now and only one attack.
good luck
Taking .25 mg. of XANAX, before bedtime. It really helps. I wuld like to take something from a health food store, but I take Levothyroxine for my thyroid on an empty stomach and I am afraid of drug interactions. I do believe in the natural approach, but let’s face it, these health food stores are interested in the retail end of the spectrum. I have to ask my Doctor. Meanwhile, I had 2 prescriptions for 20 pills. I am going to get a 3 month prescription. I am very prudent in my dosage, but until I find employment, after 2 years, and a very stressful problem concerning a neighbor’s negligence, I am suffering. Feels like a heart attack. Doctor checked me out and it is stress. Thank you for letting me vent. It really helps to know there are other people out there.
I’ve been suffering from panic attacks for the past three years, i was a normal 23 year old one day and the next i thought i had come down with the flu bc i wasnt feeling so well, it continued for along time until i finally found a doctor that told me what was going on, i thought i would never be the same but with the help of medication im doing ok for the most part , i still have alot of things i wish i could do but am unable, we just have to learn to live with these things and build our lives around it. lifes to short to let anything hold us back.
I’ve just started on buspar today n i hope it works for my anxiety!!
I really perfer home remedies b/c im not a big fan of takin meds.
i suffer terrible panic and anxiety attacks daily and there ruining my life . im 27 years old and 3 years ago i suffered a heart attack and a year later another one . Although my heart is completly fine now ive suffered from panic attacks ever since my second heart attack. I get a racing heart start sweating, pains in my stomach , lump in my throat and i feel like i am not in control anymore , ive had every single sympton possible . Ive tried also of things to cure them from beta blockers to herbal teas and nothing helps me at all. ve tried the shallow slow brathing tecniques which helps out a bit but thats the only thing that works at all. I was jus wondering iff anyone else has had all these symptons and hav any advice cos at times i feel suicidal .
I used to drink a 2 liter bottle of diet coke every day. When I gave it up ‘cold-turkey’ I experienced marked emotional changes for the better.
I’m 19 years old and have suffered quite a traumatic childhood. I’ve overcame depression twice when i was 14 and now I feel as though it’s being brought on again due to my anxiety. I can’t seem to overcome It alone no matter how much I try. My doctor prescribed me Xanax but when I take it, I no longer feel alive. I’m just a vegetable, no expression, no motivation, no desire for being social. I just need some hope that one day this will all go away.
At first I was diagnosed with Anxiety. But not anymore… I have Postural Orthostatic Tachycardia Syndrome (POTS). The symptoms are very similar to anxiety, and many are mis-diagnosed. Look it up on the internet. The main symptom of POTS is a heart rate that goes up by more than 30 beats a minute when you move from sitting to standing.
I’ve just found Brauer NERVATONA. It’s amazing – mellows you right out, have an amazing sleep that night, and wake up feeling fabulous. I’m using the liquid.
I am a 25 year old female who has suffered from panic attacks for 5 years. I’ve managed to ignore them until recently I was laying in bed and believed i was having a heart attack! My arm went numb and tingly i couldn’t breathe, could barely walk it was terrifying. I have been using adavant to help with the attacks. but am now seeking methods to heal me spiritually and identify the cause. I recommend therapy, church, mediation, taichi, good diet and exercise. All thus far have greatly reduced my anxiousness. I still have terrible chest pains and hyperventalate however, these above methods are helping tremendously. Unfortunately the road to recovery can be a long one.
I AM 26 YEARS OLD AND HAVE BEEN SUFFERING WITH ANXIETY FOR 3 YEARS NOW.I WAS FINE ONE DAY AND THE NEXT DAY I FELT LIKE I WAS DYING NOTHING HAS TO TRIGGER IT, IT JUST COME FROM NOWHERE I CANT STAND IT ANYMORE I ASK MYSELF WHY WHY WHATS WRONG WITH ME.IM ON MEDICATION FOR IT BUT I WISH I COULD JUST GET RID OF IT FOR GOOD ITS TAKEN SO MUCH OUT OF MY LIFE I CANT EVEN HOLD A JOB ANYMORE CAUZE IM EITHER HAVING AND ATTACK OUT OF NOWHERE AND CANT CONTROL IT OR IM TO DROWSY WITH THE MEDICATION IN ORDER TO CONTROL IT.MY DOCTOR REFFERED ME TO A COUNCILOR RECENTLY “REALLY” HOW DID MY LIFE GET TO THIS POINT I WAS ALWAYS A HAPPY PERSON ALWAYS WITH A SMILE ON MY FACE NOW IM DEALING WITH THIS THAT JUST SEEMS LIKE ITS NEVER GONNA GET BETTER.I PRAY TO GOD THAT WHATEVER IT IS THATS CAUSING THIS THAT I CAN FIGURED IT OUT SO I DONT HAVE TO DEAL WITH THIS DISORDER ANYMORE…..
I am suffering from horrible anxiety. I have suffered from anxiety off and on over the past 10 years and have been able to overcome it with Ativan. I don’t want to go back on any type of required prescription to help me deal with the issues and need some suggestions as to what I can take or do beside Yoga & A Good diet (which I already do) to combat Anxiety. Any suggestions would be greatly appreciated.
I am 28 years old and i started having painc attacks about a year ago. Following my divorse. I have panic attack beofore i go anywhere. If i am going on a short trip or a long trip i start to worry and it throughs me into a panic attack. I get in the car and start down the road my stomach starts hurting and i can’t breathe. I breathe through them. I just wish i could get in the car and go with out worrying about having a panic attack. Any ideas for me.
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