Anxiety is a sense of fear and worry for no reason. Sometimes a feeling of fear can turn into a panic attack, accompanied by shortness of breath, rapid heartbeat, sweating and hot and cold flashes. Anxiety disorders are more common in women, but that does not mean that men are immune to it.
Causes of anxiety
Anxiety or panic attacks in most cases cannot be predicted nor controlled by common sense, but the person still can be aware that her or his fear is associated with a certain situation (car ride, airplane flight, elevator ride…) or a person (teacher, boss, etc.)
Anxiety can be triggered under complex circumstances, which include: a strong emotional stress, constant tension or worry over a longer period of time, biochemical imbalance in the body – particularly hormonal disorders, negative environment…
Women are more likely to suffer from anxiety due to higher and more frequent hormonal fluctuations, therefore the first thing they should check is the hormone balance. Amino and fatty acids imbalance can also cause unfounded fears and panic attacks, or in one word – anxiety.
Anxiety can be treated naturally using herbal remedies, meditation, and sometimes it can even be prevented with one simple psychological trick.
Lemon balm tea relieves many psychological disorders, including fears. It has antidepressant properties, but only when used regularly over a long period of time. Of course, like with most teas with stronger effect, after 2-3 months it is necessary to make a break, at least for 2 weeks.
This herb has been used as a sedative in Asia and Europe for thousands of years. Valerian is very helpful in fighting fears because it calms the nervous system. It also relaxes the muscles which is great for anxiety, because it can often create muscle tension. It is recommended to use a combination of valerian and hops because it can have a positive effect on the mood.
St. John’s Wort
St. John’s Wort is a popular natural remedy for depression, but one should not forget the fact that this herb relieves feelings of anxiety and stabilizes mood swings. Besides tea, you can also use oil from this herb. It should be used according to instructions, which is about 20-30 drops / 2-3 times a day before meals.
Chamomile tea is the safest remedy for the treatment of anxiety in children. It has a relaxing effect, removes tension, reduces the feeling of fear and worry, provides a better sleep and therefore falls into the mild and harmless group of herbal teas.
Meditation is a great way to treat anxiety. With this method you can regulate almost any process in your body, such as the secretion of glands, blood circulation, heart rate, etc. Meditation affects the spiritual stability and relaxes the muscles, which all together is very important for life without fear and certainly reduces the possibility of experiencing anxiety.
Human mind is not always able to perceive the world around it in a rational way. If none of these natural remedies mentioned above work, you can try this simple psychological trick.
How to beat your fears with this trick? When the panic attack starts, or any other kind of negative thoughts, just ask yourself these 3 questions:
You can use this trick to fight unwanted thoughts and emotions of any kind.
Other tricks and tips
Increased physical activity improves imbalanced chemical processes in the brain and body – the same processes that cause the feeling of anxiety. For example, moderate to strong physical exertion can stimulate the secretion of “happy hormones” such as endorphin and enkephalin, and also can neutralize the effect of stress hormones.
The anxiety attack is often accompanied by rapid and shallow breathing, acceleration of heart rate, increased blood pressure, perspiration and other symptoms. Deep and slow diaphragmatic breathing can alleviate the symptoms of the anxiety and even make a person resistant to stress permanently.
Relaxed breathing is performed this way: first take a deep breath and let the air fill your stomach – the space below the chest, then the lower part of the lungs and finally the upper part. Exhale in the same order – the air should first leave the diaphragmatic area and only then the lungs. After the exhalation you should wait 2 to 4 seconds and then breathe in the air again.
Relax your brain
Stop analyzing your daily life problems, earlier omissions or possible negative consequences and outcomes of a precarious situation. The deeper you go into the analysis and prediction, the worse you will feel about that and the possible solutions will be even more distant. Negative and painful thoughts are very common when it comes to anxiety and they often cross your mind. You just need to be stronger and do not let them occupy your thoughts. Try not to think about them, because if you do, they will take control over you.