| Anxiety, to some extent is required to alert | | | | You should get adequate sleep in night. |
| you to dangers. But it becomes a problem when | | | | Studies have shown that sleep disturbances |
| a person gets feeling of anxiety and fear for | | | | are commonly associated with anxiety |
| no obvious reason. In anxiety attack, person | | | | disorders like generalized anxiety disorder |
| gets a strong and abrupt feeling of fear and | | | | and panic disorders. |
| anxiety. He can get anxiety attack anytime | | | | |
| and anywhere, whether he is alone or at home | | | | Avoid intake of stimulants such as caffeine |
| or in public. Panic disorder is condition in | | | | and alcohol and other stimulants in your |
| which a person experiences frequent and | | | | diet. These stimulants may trigger or worsen |
| recurrent episodes of anxiety or panic | | | | the symptoms of anxiety attacks. |
| attacks. | | | | |
| | | | Perform aerobic exercises for at least 30 |
| Symptoms of anxiety attack include racing | | | | minutes a day and 3 to 4 times a week to |
| heartbeat, dizziness, lightheadedness, | | | | improve your psychological well being. |
| palpitation, sweating, trembling, shortness | | | | |
| of breath, feeling of choking, chest pain or | | | | Talk about the source of your anxiety with |
| discomfort, chills or hot flushes and nausea. | | | | your family, friends or professional |
| | | | counselor. |
| Health problems like heart disease, thyroid | | | | |
| diseases and breathing disorders can also | | | | Relaxation exercises can lower your anxiety |
| produce similar symptoms. So, if you are | | | | levels. Relaxation exercises can help you to |
| getting any of these symptoms, consult your | | | | reduce the intensity of headaches, anxiety, |
| physician to determine the cause of symptoms. | | | | high blood pressure and trouble falling |
| Panic attack can be treated with medications | | | | asleep. Simple method is to concentrate on |
| and psychological therapy like cognitive and | | | | your body and block the world out. Lie down |
| behavior therapy. | | | | or sit in a comfortable position and close |
| | | | your eyes. Mentally scan your body and relax |
| Self care tips to reduce the anxiety attacks. | | | | your muscles one by one. Start with your feet |
| | | | and progress to your legs, torso, arms, |
| If you get frequent anxiety attacks, you can | | | | shoulder, neck, mouth, cheeks, nose, temples, |
| follow certain steps to reduce the distress | | | | eyes, and forehead. Gradually tense and relax |
| of symptoms of panic attack. | | | | all the large muscle groups of your body. |
| | | | Feel the tension draining out of you. Don't |
| Learn some relaxation techniques like | | | | focus on your thoughts and let thoughts flow |
| meditation, muscle relaxation, relaxed | | | | through your mind. While relaxing your body, |
| breathing, deep breathing exercises, yoga and | | | | breathing should be slow, regular and deep. |
| guided imagery or visualization. These | | | | Tell yourself that you are calm and relaxed. |
| relaxation methods will help you to reduce | | | | |
| the discomfort and duration of the symptoms | | | | Self-care can lessen the symptoms of panic |
| like palpitation, sweating, trembling etc. | | | | attack, but if you develop any additional |
| Find ways to calm yourself in the initial | | | | symptom or increase intensity of symptoms, |
| stages to avert a full-blown panic attack. | | | | you should consult your physician and get the |
| | | | medical advice for anxiety attacks. |