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Curbing Anxiety Attacks

How to Deal with Your Anxiety

Anxiety attacks, also known as panic attacks, are episodes characterized by intense symptoms for the sufferer such as trembling, a racing heart, sweating, dry mouth, nausea, and dizziness. These attacks can be triggered by a stressful situation or they may occur completely unexpectedly. People who suffer from anxiety attacks can end up feeling helpless and isolated, but there are a variety of treatments to choose from that can help prevent anxiety attacks.

Professional help from a therapist or counselor can sometimes help to alleviate and prevent these often debilitating attacks, but there are also self-help measures that you can take if you suffer from anxiety attacks.


Any cardiovascular exercise that increases your heart rate is a good way to reduce anxiety and the stress that may cause an anxiety attack. Even something as simple as walking can be helpful, but other good exercise options are swimming, jogging, yoga, and pilates.

Relaxation Techniques

Practicing relaxation through meditation and deep breathing is another way to help reduce stress and get you more in tune with your body. There are a wide variety of self-help relaxation tapes and CDs sold at music stories or bookstores, or you can practice deep breathing sessions with soft and relaxing music of your choice. The important thing is to practice this everyday. The reason this is important is that this practice teaches your body how to relax when you’re in a non-threatening situation. This way, when you do feel stress coming on or the beginnings of an anxiety attack, your body and mind will begin to naturally fall into to the rhythms of deep breathing and creative visualization that you have been practicing each day.

Dietary Changes

Good nutrition is important to help alleviate symptoms of stress and prevent anxiety attacks. Foods with calcium such as dairy products, certain vegetables, and even calcium supplements can be very calming to your body, not to mention well for your health. Eating a diet that’s rich in fruits, vegetables, and whole grains is not only very healthy for you, but also calming to your system. It’s important to avoid such things as caffeinated beverages, sugary snacks, processed foods, alcoholic beverages, or foods high in salt. These only stress your body and can end up increasing anxiety levels.

Herbal Remedies

Herbal treatments and remedies have been around for centuries and there are some herbs that are very helpful in relieving stress and anxiety. My favorite is chamomile, which is most commonly used as a tea. If you enjoy drinking chamomile tea or would like to try it, I highly suggest you buy it in a bulk organic form at your local health food store. This is the healthiest way to use this or any herb.

Valerian is another herb that can help with anxiety. It’s stronger than chamomile, so it’s commonly used only at bedtime. Also, it has a pretty unpleasant aroma, so some people prefer using it in capsule form rather than in a loose form such as tea. If you do want to use it as a tea, it’s best to combine it with a little chamomile to mellow the taste.


This is another very helpful remedy for some people who suffer from anxiety attacks. Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They help to reduce anxiety and tension, and can be used in a massage, added to a bath, or inhaled through a vaporizer. Sometimes if I feel my stress level building, I’ll put a little essence of lavender on a tissue and just breath in a little of the aroma as a great stress-buster. When purchasing essential oils, only buy the best quality kind; these can be pricey, but they are the most beneficial. Also, never apply essential oils in their undiluted form directly onto your skin, for this can cause skin irritation. Essential oils should always be diluted either with water or carrier oil such as sweet almond oil before applying it to your skin.

Other things that may be helpful in alleviating anxiety attacks are acupuncture, massage from a licensed massage practitioner, guided imagery, hypnotherapy, and creative outlets such as art, dance, and playing music. Anything that is uplifting and calming can help you to feel more centered, grounded, and stronger, both emotionally and physically. With practice and patience, you can begin to feel better emotionally and free yourself from the bonds of anxiety.

About the Author

I am Matthew Evans and I want to show people how beautiful and interesting our planet is. I am a business coach, Zodiac Casino review writer, and blogger. In addition, I really like to read new information about psychology. I started to learn about psychology and relationship problems when I was 18-years-old. I hope that my knowledge will help me understand people and make their lives better.

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