Anxiety and Panic Attacks can be extremely frightening and debilitating.
The impending doom, chest pains and dizziness can leave the sufferer feeling terrified that something terrible is or is about to happen. But you don’t have to suffer in silence, here is 12 natural aids that can help reduce, alleviate and help you let go of anxiety and panic attacks.
1. DROP your SHOULDERS and Ground Yourself into your feet: Although anxiety attacks are triggered by mental thoughts and physiological changes in the body which causes poor shallowing breathing from the chest than the abdomen. Initial focus on the breathing during the panic attack can be counter-productive in the long term. Dropping the shoulders naturally helps you breathe more deeply. Bringing awareness to your feet, the earth will helps you feel more grounded and helps to interrupt the runaway thoughts and shallow breathing cycle.
2. BE in the MOMENT: Panic and Anxiety Attacks are triggered and heightened when we allow the mind to run away with extreme distorted thoughts, when we are not in the moment. Part of ending the ANXIETY CYCLE involves simply letting go of the need to control, by accepting and facing the feelings, without getting involved with your thoughts. View your feelings as simply energy wanting to be released. It is the story our mind creates about the feeling, the event that feeds the FEAR, so the ANXIETY or PANIC continues instead of dissolving.
Recognise that this moment, this experience will pass, just as every moment and every feeling, emotion does. Meditation and Mindfulness are useful skills that help you just be in each moment.
3. Cognitive Behaviour Therapy: CBT is a useful skill that will help you become aware of and let go of any distorted and unhealthy thinking that is feeding the Anxiety Cycle.
4. Rescue Remedy: Bach rescue Remedy is a great natural all round natural flower remedy used to treat anxiety, worry, stress and panic attacks, shock, trauma, exams…For anxiety and panic attacks it can be taken as a tincture, spray, pastilles.
5. RELAX: It is important to encourage the body off the “anxiety” or “stress response”. Relaxation Therapy includes powerful relaxation techniques that teach the body to RELAX deeply and to move from the “hyper-arousal state” into the “Relaxed Response”. Practising Muscle Relaxation Techniques daily will help re-teach the body into a more balanced state. With continuous practice for a month or so you will be able to RELAX more easily when required.
6. Chamomile: Chamomile tea or supplements can be extremely helpful in encouraging a calming effect. One specific research study at the University of Pennsylvania has demonstrated the benefits of chamomile supplements to help reduce Generalised Anxiety Disorder.
7. Valerian: Valerian can be used a natural supplement or essential oil. It is very relaxing and sedating, it can help reduce general anxiety conditions particularly that are affecting your sleep. It is important to encourage good quality sleep in any anxiety or stress therapy programme .
8. Lavender: Lavender is a safe, soothing and gentle oil, apply some lavender to a handkerchief. Simply smell or apply lavender blend to your pulse points when you start feeling anxious.
9. Exercise: Exercise is a great stress and anxiety reliever. The last thing you may feel like doing is moving about. But if you get into a regular routine of exercising daily, your body more easily lets go of blocked energy, trauma, fear, old emotions…
10. Eat Regularly & Healthy: Some people are more prone to anxiety attacks when their blood sugar is low. Make sure you don’t skip any mealtimes. Better to eat smaller portions more often, always keep a small snack with you at all time, nuts or a banana are ideal.
11. Increase your Resources: Focus on building up your Resources, things that will support and cushion you from the impact of daily life challenges and stress.
12. Reduce Demands: Focus on eliminating unnecessary demands and pressures. The should’s, have to’s, must’s. Learn to say NO. Prioritise.
Eileen Burns, Principle of Stress Coach Training School teaches therapists and clients powerful skills on how to LET GO of Anxiety and Stress.
www.twitter.com/eileenmburns
