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Many natural anxiety relief techniques rely on the fact that you can recognize the times when you are calm and when your anxiety attacks symptoms start to appear.
If you can practice this natural anxiety relief when you are in a relaxed frame of mind, it should be possible to use some of the technique when you first notice your anxiety levels rise inappropriately:
- Lay flat on the floor or couch with your eyes closed.
- Place one hand on your stomach
- Put the other hand on your chest
- As you breathe in, make sure the hand on your chest goes up
- When you breathe out, make sure the hand on your chest goes down
- Concentrate on your hand moving up and down, and concentrate on your heart rate decreasing as you breathe with your other hand.
- Breathe slowly, and deeply – and notice how effortless this is.
- Do this for 15 minutes and try not to fall asleep – it can happen but with practice you will remain in quiet focussed alertness.
If you prefer to use more than one technique then another of the simplest is to get outdoors in fresh air and sunshine. You can even do some light exercise to help direct the energies you feel during a panic attack into something that will naturally aid your sleep at the end of the day.
Those who experience symptoms more directly related to their digestive tract can benefit from examining what goes into their body. After all food is the fuel for the system and can have a major balancing effect.
Eat the majority of your protein early in the day; choose whole (not processed or limited processing), nutrient-rich foods with a low glycemic index (avoid refined sugars and artificial sweeteners); and don’t let yourself get too full or too hungry. These are three simple precepts to normalizing your two major hormones, insulin and cortisol, which in turn will help optimize your neurotransmitters and balance your hormones.
Eliminating potential food allergens can also help your body respond more appropriately before an anxiety attack. Gluten, for example, is notoriously associated with anxiety. Gluten is found in many foods including those made from wheat and more refined starchy foods. If you are experiencing anxiety-related gastrointestinal problems, an elimination diet may help you identify any sensitivities at play.
Nutritional supplements may also help with diet related improvements. Although most of these refined supplements may end up passing through your system, they can just aid the balance your body needs. Some nutritionists regard the B-complex as the most important nutritional factor for healthy nerve cells, but there is also evidence that omega-3 fatty acids can help reduce symptoms of anxiety. Likewise, vitamin D is a key nutrient for mood and deficiency is widespread. If you’re elderly, overweight, dark-skinned, live in a northern climate, or don’t get much sun, vitamin supplementation is strongly suggested.
By attempting to have a direct influence on your emotions you will hopefully decrease anxiety attack symptoms. Just as you developed skills to cope with things as a child, as an adult you can unlearn old patterns and habits that no longer serve you. In adults our brains aren’t quite as plastic as in childhood so to learn new skills to free you of the emotional and physical trappings of anxiety may take commitment and perseverance.