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