How to prevent anxiety and panic attacks?
Anxiety (or nervous tension) and panic attacks are reactions that occur in difficult situations, in different moments of our lives. Anxiety is the body’s response to a stressor that can occur in various cases such an important event, an exam or a job interview.
How anxiety is manifested?
Anxiety can manifest as a bad feeling sometimes vague and without a reason, and sometimes clearly oriented towards something. It can be accompanied by various other signs such as stomach cramps, sweating, dry mouth, heart beats faster, diarrhea and insomnia. Chronic anxiety patients feel agitated without knowing why, some people with panic attacks suddenly, accompanied by sensations of choking, chest pain, tingling in hands and feet and fainting. In addition, breathing becomes rapid and shallow. This is hyperventilation. In this case normal levels of oxygen and carbon dioxide in the body are disrupted. We suggest you sit on a chair and put a hand on the upper abdomen and breathe slowly and deeply (exercise “abdominal breathing”).
How can we prevent and treat anxiety?
I mentioned above that anxiety occurs mainly in periods of stress. This is explained by the fact that the body consumes nutrients faster and if they are not replaced, the nervous system progressively loses control over resources and power to the body. That is why in order to prevent anxiety is very important to have a healthy diet first.
Foods that will calm:
Eat foods rich in complex carbohydrates such as whole grain bread and brown rice, which can have a calming effect. Include essential fatty acids from whole grains, nuts, seeds and vegetables, vitamins and minerals to support the nervous system.
Complete diet with foods that contain tryptophan (an amino acid that has a soothing effect on the brain). If you have a state of anxiety take a snack containing a cup of milk and a biscuit sandwich with turkey meat or cheese, these foods are rich in tryptophan.
Relax!
You can certainly help to disperse nervous tension learning to relax physically and mentally. Thus you can handle difficult situations early. Here are some ways:
Do strenuous activities or exercise to eliminate muscle tension and nervous energy.
Take a leisurely activity like gardening or listening to soothing music.
Make a relaxation massage by putting hand on the opposite shoulder and rub with your fingers muscles in this area.
Think positive!
Focus on the positive aspects of their lives and personalities and try as much as possible to avoid the negative ones. Create short sentences and useful to practice a mental exercise which follows autosugestionarea positive. Repeat out loud, even if it seems silly, or use these expressions in dialogue with others: “I am fit for this job” or “Today I will be successful.”
Phytotherapy in anxiety
Drink a cup of tea, verbena, wild oats and ginseng 3 times daily for 2-3 weeks. These plants have a regenerative effect on the nervous system.
To reduce tensions during the day and sleep help add chamomile, linden flowers, valerian and hops.
Aromatherapy in anxiety
If you tense your shoulders massage with essential oils or add them in the bath water.
Put 2 drops each of lavender and sandalwood oil, and a drop of basil oil (avoid during the first 20 weeks of pregnancy) to 2 teaspoons of sweet almond oil or olive oil.
Lavender oil can be used to inhale for 5 minutes.
Flower essences are also an effective remedy for anxiety. Take Poplar essences, corcoduş, larch, chestnut red or white 4 times a day.
Homeopathic remedies are particularly helpful for long-term crises.
Aconitum (homeopathic treatment derived from a toxic plant called OMAG – Aconitum napellus) treats anxiety caused by trauma.
Arsenicum (homeopathic treatment derived from a poisonous white powder called arsenic) is useful for patients with permanent need of peace.
Phosphorus (homeopathic treatment from white phosphorus) treat nervousness and sensitivity to noise.
Gelsemium (homeopathic treatment from jasmine – Gelsemium sempervirens) before an event cures fear, fatigue and weakness.