Anxiety from anxiety... ?!

I feel your frustration as I have battled anxiety for the past 5 or so years, and its been especially intense the past 2 years, triggered by certain life events!. But there are things I've found that have helped out in keeping my physical symptoms to a minimum:

-Breathing exercises- Take slow deep breaths (in through nose 7 seconds, out through mouth slowly 11 seconds, called the "7-11", learned in an anxiety class through Kaiser) Breath control is one of the most effective ways of keeping the physical response to stress to a minimum!. It also triggers a chemical response that sends a signal from your vegas nerve (near your chest) to your brain telling your body that things are OK!. Make sure to do them for 10-15 minutes daily, even when you don't feel particularly stress out!. Sometimes stress builds up over time when we're unaware and then tends to be released suddenly in a panic attack so this is a great preventative technique!.

-Meditation- Sounds cheesy but meditation actually helps you learn how to control your thought processes more effectively!. Try getting a meditation/yoga/relaxation dvd or cd to aid you in the process!. If you're a person of faith, prayer can also be a highly effective tool!.

-Exercise- Can provide a healthy physical outlet for built up stress so that it doesn't build up and turn into a panic attack!.

-Herbs- I just started taking GABA (gamma-aminobutyric acid) with vitamin B-6 to aid in absorption to the brain!. Only been taking for 2 days, but here are some reviews:

http://www!.revolutionhealth!.com/drugs-tr!.!.!.

And here is where I purchased them for a reasonable cost:

http://www!.swansonvitamins!.com/Search!?do!.!.!.

I've read that GABA is a great alternative to Prozac (which I've been on temporarily and do not recommend) but I just started so I'll have to see!.

-If you ever feel a panic attack coming on (heart racing, short of breath, tension/stiffness in certain body parts, irrational thoughts, fear, etc) take 2-3 ibuprofin capsules right away and it will calm you down sooner!. My doctor told me that it is impossible for an anxiety attack to last longer than an hour, and that includes the build up, climax, and calming down afterwards!.

Hope this helps! Anxiety is quite frustrating I know, but it is important to minimize it (easier said than done I know) as stress is the most damaging and aging thing to the body!. Good luck! Remember, 99!.9% of the things we worry about ever actually happen ;) Take one thing at a time and God will help you through!.Www@Answer-Health@Com

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I think you may benefit from antidepressants, I take Citalopram and since starting that I have slept properly!. Before, I would get stuff in my head and then not sleep!. I would wake after an hour or two panicky and spend the entire night awake - then I'd have to work a 13 hour shift the day after!. I felt like crap!. So I started taking random over the counter products or alcohol - anything - to knock myself out and ended up in a vicious cycle of depression/anxiety!.

I also find if I eat well - lots of fruit and veg - I improve even more!. Getting all the vitamins and minerals you need can help sleep!.Www@Answer-Health@Com

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Negative emotions (like sadness, stress, anger, etc!.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc!.

Medication like Antidepressants (SSRI - Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level!.
But there are natural ways to do it without medication!. There's this strange herb called "St John's Wort" - it is said to be more effective than Prozac!. No, it is not for mild depression only and ignore those sayings!. In fact, it does help anxiety and panic-attacks as St John's Wort works like prozac!. Other natural ways will be exercise, diet, more exposure to light, etc!.

The problem is that, even if your Serotonin is balanced!.!.!. you have that "learned behavior" in your mind!. You need to break that initial cycle to destroy that learned behavior - Cognitive Behavior Therapy (CBT) does this!. A technique that you can use without CBT will be Distraction!.!.!. There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to!.!.!.!.

Extracted from Source!.Www@Answer-Health@Com

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are you thinking about stuff that upsets you!? Try not to think about that stuff!.

maybe read a book before bed, or listen to calming music or something!. I used to play my gamboy and listen to headphones before bed!. I used to anxiety attacks constantly and I have to take medication for that now!.

But try to do something that keeps you calm and keeps your thoughts from racing!. Do something you enjoy and like!. do you have a pet or an animal!? Cuddle with them a little before bed if you do!. Anything you can think of!.

Not homework that won't help, nothing you dislike!. Only stuff you like!.Www@Answer-Health@Com

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Get on some antidepressants!. They WORK! You may be saying "oh, but I am not depressed!." To that I say, yes you are! Anxiety and depression go hand in hand!. I have battled with all these same feelings you are talking about!. Like, being afraid to fall asleep in fear that I won't wake up!.!.!. No matter how stupid these thoughts are you feel that you can not stop them!. I know! It's aweful! You will feel better in time though!. Just try to occupy your time with more productive hobbies and things you enjoy!. And remember that worrying about your anxiety is only a manifestation of anxiety itself and will get you nowhere!.!. like walking on a treadmill!. Feel better! I know you willWww@Answer-Health@Com

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i think if you create a bedtime routine, that is calming, and you follow it each night, you can reduce the likelihood of a panic attack then!.


I would include meditation, a long bath, turning off TV , computer, phone at least an hour before you plan to go to bed!.Www@Answer-Health@Com

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Concentrate on relaxing your whole body in bed!.!.from your head to your toes!. Take some long, deep breaths!.!.!.inhale & exhale slowly!.
If you give more attention to relaxing (let yourself sink into that bed) then your mind won't be totally on the issues that cause your anxiety!.
I wish you well!.Www@Answer-Health@Com

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Avoid (or at least reduce) these three things:

alcohol
caffeine
sugar

Sign up for the free mini-course below!. It will help you cope with anxiety and avoid panic attacks!.

Hope this helps! Www@Answer-Health@Com

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Perhaps you should try an ACT Acceptance and Commitment Therapy therapist!.Www@Answer-Health@Com

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I once wrote a very long email on insomnia!. Some of the ideas in that letter might be helpful to you!. It is so long that you might fall asleep reading it!.
When I read about your anxiety attack fears, I wonder if you can meet with a counselor or therapist at least a few times to help with your fears!. I would try therapy and a few of the suggestions below before considering medication!.!. ________________________________________!.!.!.

Depending on the season, a warm bath is a great way to relax!. If you can

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