overcome anxiety attacks

OVERCOMING ANXIETY ATTACKS:

Anxiety attacks (also known as 'panic attacks') are a more severe form of Generalized Anxiety Disorder (GAD). Due to their severity and their often devastating effects on the quality and operation of the life of the individual affected, high doses of prescription medication, such as Amitrypteline and Citalopram, are the first phase of treatment.
However, if taken over the long-term these medications can cause noticeable side effects on one's health, and often only take their full effects after 3-4 weeks of consistent use. The normal term for taking the medication is a lengthy 6 months and is often much more if the anxiety is severe and the person does not 'make an effort' to overcome and manage the underlying cause of their anxiety symptoms. 

Therefore we must look for other, more natural solutions to overcome anxiety attacks in order to get immediate relief. From this foundation, we can then gradually but surely find a cure once and for all.

Some of the most effective herbal medications for instant calming and gradual healing of anxiety/panic attacks are:

• GABA 1000mg: this calms the nervous system

• St John's Wort
• Lavendar Oil - put this on a Hankerchief and smell it 

BREATHING TECHNIQUES
8 breaths per minute in the following patterns: inhale for 4 seconds, hold for 2-3 seconds and exhale for as long as it naturally takes you.


RELAXATION TECHNIQUES

Music
Classical/Baroque is best. Mix these with binaural alpha waves if you are working on something and need to concentrate or theta if you would like to take a nap. Use noise cancellation headphones for the best outcome. 
You can combine two or more audios in one track by using Audacity.

Relaxation meditation

Listening to this before going to sleep will help to relax you


Cognitive diversions

This is a method where you totally ignore the cause of the anxiety and thinking of something completely unrelated. To make the relief more noticeable, it should be something that you enjoy and which, if possible, is methodical (in the sense that you know what's coming next).
For example, if you are a logical or mathematical thinker then you may count backwards from 50, or recite the numbers of pi, if you know them, or work out a calculation. I know this may sound 'pointless' but it is much better than focusing on the anxiety, giving it more of your attention and energy, and allowing it to become a vicious, downward cycle.


IS YOUR JOB THE CAUSE?
If you find that your source of stress is your current job, then use the above techniques and develop your own coping strategies. 
Start planning on how you will move on to a different position, company, place or even switching career fields (if possible!). Keep in mind that stress-induced anxiety is a killer and will only naturally improve if there is a change, whether that is within yourself (a much harder challenge and involves analysis of subconscious issues/traumas) or, more easily, in your environment. 
Should you be in a situation where a change is not possible in the short-term, then make use of ALL relaxation techniques, more intensively. Stress is the slow killer as such should not be ignored.

Time to get a new job!

THERAPY
If you have mild or infrequent anxiety attacks then discussing this with an emphatic relation or friend may be the best choice as professional help at this stage may be costly, or you would have to wait a while before seeing a counselor or psychologist. 

However if your panic attacks are severe, disturbing or are influencing your life significantly (for example, you do not want to leave the house or your general performance has dropped) then you should consult a professional and in the meanwhile buy self-help material such as the Linden Method. Also, follow all the above steps and have as many supportive people around you as you can.

You DON'T have to cope with this on your own!