It’s estimated that one out of 10 suffers occasionally from panic attacks, and 1 in 50 suffer from panic disorder that causes the more frequently occurring attacks. Women are twice more likely than males to suffer from the disorder.
Panic attacks trigger physical and emotional symptoms, the feeling of fear or anxiety that is overwhelming as well as nausea sweating, heart palpitations inexplicably shaking, and a shortness of breath. They typically last between 5 and 20 minutes with some people comparing them to heart attacks.
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What Causes Fits of anxiety?
Many people believe that panic attacks be unintentional and catch people off-guard. Actually, they happen when the body is aware of the immediate threat or danger and triggers brain nerve impulses to increase in intensity. Sometimes the threat may not be evident or logical.
Though the cause of attacks usually comes from an unintentional alarm and the body is triggered to release adrenaline in preparation for ‘fight-or-flight which is either fleeing the threat or getting ready to combat it. This is helpful in danger, but can be extremely stressful when trying to carry on your normal life.
The added adrenaline triggers the heart to be faster at beating and blood is pumped to muscles. This can cause a feeling mild apprehension as blood is transferred towards the extremities. Although the exact cause of the problem can vary from person to individual there are certain triggers that are known that increase risk of developing it, for example:
- Stressful situations
- Traumatic experiences, for example, grieving
- Genetics
- Phobias
- Depression
- Nutrient deficiencies.
The best method of treatment may be a challenge, so talk to your GP to get medical advice on your specific needs. Refraining from stressful situations may help but it’s not always feasible, so a eating a healthy diet could be the best starting point. There are evidence-based studies that show deficiency causes imbalances in the body, which raise the likelihood of anxiety attacks and panic attacks.
Certain foods can also increase feelings of anxiety. Sugar and caffeine both stimulate the adrenal gland, which can cause a disturbance in the blood sugar level. Although they’re not the sole accountable, they can be a factor in the frequent attacks.
In the battle against panic attacks, it may seem impossible, particularly when you consider how frightening they can be. There are ways, however to reduce the effects of attacks, and possibly lessen their frequency.
Instructions to Stop Panic Attacks Normally
Relaxing
You should slow your breathing. When you begin to feel anxious, it is crucial to concentrate on something that your body does not consider to be dangerous. When your breath becomes slow, your anxiety attack could get worse. Breathe slowly, deeply through your nose for the number of four, and then extend the exhalation at each breath.
Relaxation exercises and breathing techniques can also assist you in dealing with anxiety and stress, helping to avoid attacks occurring during the period of the day. There are theories that link panic attacks to CO 2 sensitization, which means that even a small quantities of the gas above the normal range can trigger the body to try to let it out through an attack of panic. Some success has been achieved using breathing exercises to help keep CO 2better in check, but the connection needs to be strengthened before breathing-training is widely prescribed.
Cold Water Treatment
A cold splash on the face water can help to slam the anxiety out of the system, reduces breathing, and decreases heart rate by about 25 percent. This is due to the fact that both the heart and sensation are both controlled to the parasympathetic nervous systems that is unconsciously responding to different triggers like temperature as well as physical sensations.
Alternately, take a towel and soak it in cold water before putting it on the neck and face. If you are experiencing anxiety, it may be beneficial to submerge your face for a short period of time to be more efficient.
Work out
The mental benefits of exercising are often highlighted, and it helps release endorphins that make people feel more content (often referred to as “running high,” or “runner’s buzz”). It is also an effective tool to help you fight anxiety attacks. Anxiety UK states the practice of five 30 minute sessions per week can help you fight anxiety and panic disorders. The exercise doesn’t need to be strenuous – easy walks don’t just give you the chance to exercise, but they also relax your mind. For those who are determined exercising, more strenuous exercise provides an opportunity to release anger that has built up throughout the day.
Yoga
In time, yoga can help to calm the mind and body, as well as reduce stress and levels of stress. It involves breathing exercises to lower heart rate and lower anxiety. Although it might not seem as though however, it is also regarded as a mild type of exercise (linking to the prior point) and the stretching increase circulation of blood through the whole body. Yoga is also a self-study activity, that can aid in identifying the root causes of anxiety. In a study of 20 participants, they showed a reduction in anxiety levels when they practiced yoga as a whole or in conjunction with treatment for behavioral issues.
Aromatherapy
Essential oils can provide tranquil effects that allow you to unwind and relax. Try adding some drops of rosemary essential oil, or lavender water into your handkerchief and oil lamp. Aromatherapy is a fantastic method to reduce stress and anxiety. It’s been studied and proven in various stressful situations, including prior to painful hospital procedures. While precise dosages and measurements haven’t been thoroughly examined in a scientific manner but a study that looked through 20 years of research in aromatherapy has seen positive results when used to treat anxiety.
Regular Solutions for Anxiety
In our modern, medically-focused society we are looking for natural remedies to alleviate the symptoms of panic attacks and anxiety as well as certain minerals and vitamins could be a major factor. If you are suffering from anxiety, take a look at these supplements to help with stress and anxiety:
Vitamin B Complex
Eight B vitamins, specifically B6 and B9 (folic acid) and B12 are crucial for the proper functioning that the brain performs. They can aid in relaxing the nervous system and decrease the effects of stress and fatigue on our minds. Because of this, they are often described as anti-stress foods. Actually, the study of 2013 examined the effects of the vitamin B complex on individuals suffering from anxiety and depression and concluded the fact that vitamin B “may offer an opportunity for adults with depression to improve mood symptoms and quality of life.”
Foods that are good sources of vitamin B are liver, turkey, meat whole grains, bananas. Supplements may aid in bridging any nutritional gaps. The eight B vitamins function together and many prefer taking supplements with Vitamin B multi-vitamin supplement in order to avoid any imbalances.
Calcium and Magnesium
Chelated magnesium is commonly described as a calming mineral’. It can aid in preparing the body for the fight-or flight response that is often associated with stress-related situations. Cortisol is known as the stress hormone – reduces levels of magnesium within the body, and those who are overwhelmed and stressed are more susceptible to anxiety attacks.
Food sources that are good include dark-green leafy vegetables like spinach and kale, along with whole grains like the buckwheat and oats. In supplements calcium and magnesium should be used in a ratio of 2:1 proportion to ensure the absorption and utilization within the human body.
Vitamin D
We get a lot the vitamin D we need through the sun, however in winter, the sun’s rays just aren’t enough so that the body is unable to make enough levels. This is why those of us who live in the UK typically have low levels of vitamin D during the winter months, which could result in depression and anxiety to become more severe and become more severe. This is a condition known as Seasonal Affective Disorder (SAD).
It is essential to ensure that you have vitamin D levels maintained throughout the year to lower the chance of developing anxiety and mood disorders that are seasonal. A study conducted by the Institute of Endocrinology in Prague discovered that patients suffering from anxious moods had less calcidiol an hormone that is produced by vitamin D3.
Iron
Iron is a crucial cofactor in the production of serotonin within the brain. Insufficient intakes of iron from food can trigger anaemia, fatigue, as well as panic attack.
A 2015 study revealed that hospitalized patients for hyperventilation or panic attacks all were low in Vitamin B6 and iron. These findings were then compared to an untreated group that all had adequate levels. But, this was an experiment of a smaller scale, therefore, further research is required.
Iron is abundantly available in various foods, including the chickpea, shellfish and liver. In the words of World Health Organisation, iron is among the most frequent nutritional deficiencies around the globe with a few people, especially pregnant women may find iron supplements beneficial.
Lysine
The amino acid is frequently used to guard against cold sores, however it also has another purpose. Lysine deficiency has been linked to anxiety and evidence is beginning to accumulate that suggests it being able to reduce anxiety and stress by taking it as an supplement.
A Japanese study conducted in 2007 that examined 108 students discovered that with the oral supplementation of Lysine, their anxiety levels were significantly decreased. One of the measures that was taken was the levels of cortisol present in saliva of the subjects, adding credibility to their findings.
5HTP
5HTP, an amino acid works to increase serotonin levels and research has shown that the absence of serotonin levels in the brain can cause panic attacks.
A small-scale, placebo-controlled study included participants taking 200 mg doses of 5HTP, and then being put through the CO2 challenge at 35. The results showed that participants who were in the 5HTP group had fewer panic attacks, as compared to those in the placebo group. But, this is a study was small in size, so further research is needed.
Conclusion
The fear of panic attacks is a frightening and traumatic experience, mainly because you feel like you’re not able to control the situation. However, this is not the case. By using these strategies and lifestyle changes to help you reduce the effect anxiety could have on your life. In addition, there are numerous minerals and vitamins that you can consume to protect the brain, body and nervous system from the effects of anxiety.
This advice may help but if you suffer with constant or extreme panic attacks, you must consult a physician as soon as you can.
