6 Natural Anxiety Relief Therapies That Also Reduce Panic Attacks

Anxiety is body’s natural response to stress and danger. Certain events in everyday life, such as first interview, pubic speech, financial problem, a tough exam, etc. put many of us to worry. However, some people tend to suffer from feeling of extreme worry. Such feeling of extreme nervousness, fear, and apprehensions is termed as anxiety. People who develop anxiety can eventually suffer from other health issues such as heart problems, chest pain, constipation and headaches. If you are too stressed out due to hectic routine and have started worrying too much about issues in everyday life, you are putting yourself at a risk of anxiety.

This article explains the causes of anxiety and provides some natural anxiety relief therapies. These therapies will help you overcome your stress before it turns into a chronic mental condition.

What causes anxiety?

Too much mental stress is thought to be the most common cause that can trigger anxiety. However, other lifestyle factors such as work pressure, financial crisis, some serious illness, etc. too can cause one to develop anxiety. People who have anxiety keep worrying about imaginary problems that may not even occur in reality.

Why does anxiety and depression often co-exist?

Stress can trigger both anxiety as well as depression. Both these mental conditions are often observed to co-exist as both anxiety and depression share a common biological mechanism. In addition same environmental or lifestyle factors can trigger anxiety or depression.

What happens inside your brain when you have anxiety?

Some specific anatomical features in the human brain work in synchronisation to keep us calm during a stressful situation. Brain structures known as Hippocampus and Anterior Singular Cortex are responsible for controlling our emotions such as anger, fear, happiness, etc. Another important brain structure called the Amygdala is responsible for the flight-or-fight situation. Thus, during a stressful situation while Hippocampus generates an emotion of fear or sadness, Amygdala helps us to face the situation and take some action. However, some people have an abnormal connection between these two brain regions. As a result. in stressful situations they fail to keep calm and have difficulty coping with the situation. Eventually, the person starts worrying about the problem that has not even happened.

Some experts also suggest that an imbalance between the neurotransmitters like serotonin, adrenaline and nor-adrenaline that control the emotions, can result in anxiety.

What are the health consequences of anxiety?

Anxiety can show both mental as well as physical symptoms. Being too worried very often can affect your heart and cause increase in blood pressure. Anxiety can also make you restless and cause panic attacks.

Physical symptoms of anxiety

• Chest pain
• Stomach upset
• Gastric problems like acidity and ulcers
• Unexplained muscle aches
• Headaches
• High blood pressure

Mental symptoms of anxiety

• Restlessness
• Lack of attention
• Difficulty concentrating at work
• Confused state of mind
• Mood swings

What is an Ayurvedic etiology of anxiety? 

As per the Ayurveda theory, aggravation of Prana–Vayu affects the normal functioning of the nervous system thereby triggering mental imbalance. Hence Ayurveda remedies focus on pacifying the aggravation of Vata to regain normal functions. Since Ayurveda is a holistic medicine system, it helps you to improve your mental as well as physical health. Ayurveda also offers lifestyle changes that help to improve your condition.

What should you do if you suffer from anxiety?

Did you know nearly 55% of people who have demanding corporate jobs report having anxiety problems? In addition 34% of elderly people live with anxiety and fear of developing some life threatening disease. If you too have been suffering from extreme worry and mental tension, you need to take some measures to overcome your feeling. Doctors can prescribe you an anxiety medication only if you are diagnosed with clinical anxiety, which is very serious chronic illness. However, if you feel worried due to everyday issues and that is affecting your daily life, you should change your lifestyle and opt for some effective natural therapies.

Here are 6 natural anxiety relief therapies that will reduce mental tension:

1. Join yoga classes

An effective mind body practice that has always been viewed as a popular method of stress management! Yoga has some specific breathing exercises that help you focus on presence and help to reduce mental agitation.

2. Practice deep breathing

Do this every time you get extremely worried and notice that your heart rate is increasing. To avoid more physical practice deep breathing for about 1 minute at a time and repeat this for 10-15 times at situations that make you feel very anxious.

3. Try Ayurvedic therapies

Ayurveda has some excellent therapies to manage anxiety. Shirodhara and Nasyam have been proven to be the most effective Ayurvedic treatments to manage anxiety and depression. Shirodhara uses warm herbal oils on the forehead to calm down your mind whereas Nasyam includes administration of herbal medication through nasal route to reduce symptoms of anxiety.

4. Give up alcohol

Alcohol may seem like your companion to reduce tension. However, intake of too much alcohol is an extremely unhealthy means of stress release, which shows its effect only for a limited period.

5. Eat healthy

The role of nutrition has been proven in improving symptoms of depression, anxiety and other mental condition. Although there may not be a diet plan for reducing anxiety, foods such as fish that are rich in omega-3 fatty acids have been reported to improve mental health. In addition, antioxidant rich fruits and vegetables should also be included in each meal.

6. Exercise

Physical activity is a proven and effective means of fighting mental stress and anxiety. Research suggests that people who are physically active are less prone to suffering the consequences of stress and anxiety as compared to those with sedentary lifestyle.

Please don’t forget to share this article with your friends and family. You never know who might benefit from these natural anxiety relief therapies

Main image credit: netdoctor.co.uk