Anxiety and Diet: How Does My Diet Affect My Anxiety Attacks

Posted on 26 March 2010 by simon

Anxiety sets in not only because of stress or your genes. Your diet can also be a culprit in your condition. If you are suffering from episodes of anxiety you need to be wary of your caffeine and sugar consumption. This stuff will provide you unnecessary energy that would probably lead to an anxiety attack. I will be giving more information on “How does diet affect anxiety attacks”?

I have a vivid memory of one episode from Simpson’s where Bart binged on chocolate and soda pop. He was really energized and he was violently shaking. It’s like there is a spring attached to his shoes, and he is steadily vibrating. It’s a funny thought but it is quite true. The cartoon might have exaggerated the effect but caffeine and sugar could actually make you jittery.

One thing you don’t want to do when you are suffering from anxiety is to make it worst, or trigger an attack to surface. Hence, you have to check your diet as they can attract an episode. If coffee is a must for you in the morning, try to make gradual changes. You can slowly shift to decaf, and then into a smoothie or fruit juice. If you are after coffee to keep you awake, you may just grab an apple. Apple is a good way to wake you up.

Most of the time, we experience anxiety when we are stressed out. Stress depletes the body of magnesium. This magnesium is the same mineral that the body need in order to fight off the physical effects of stress. Hence, I will be giving you a recipe that could help you fight off stress and anxiety. This is a fruit drink or a smoothie that is rich in magnesium.

Get yourself some fresh raspberries, bananas, orange juice, and plain yogurt. Peel the bananas, and wash the raspberries. Put all the fruits in a blender and blend them until it has a smooth consistency. Afterwards, put half a cup of orange juice, and 4 table spoons of yogurt. You no longer have to add some sugar because the bananas will be providing the sweet taste. Take ten minutes of your time to enjoy this drink to make most of its benefits. Do not rush while you finish the whole glass.

Aside from caffeine and sugar, you also have to avoid smoking. Nicotine, like sugar and caffeine are uppers. It triggers your heart to work harder, and you may have a hard time sleeping. These effects of nicotine from your cigarettes could attract an anxiety attack. Let go of your smokes in a gradual manner, so you would not have a hard time.

I have mentioned that you should bid goodbye from drinking soda pop. However, you may still enjoy soda water. This kind of water could actually be helpful as it provides carbon dioxide. This is an element that your body needs whenever you are hyperventilating on the course of your attack. The carbon dioxide from the soda will replenish the body with its needed balance of oxygen and carbon dioxide.

Here are some foods that will lengthen your calm state and give you a life free from anxiety attacks. Include the following food in your diet to make you feel better: avocado, spinach, stone fruit, celery, papaya, wheat germ, onions, brewer’s yeast, carrots, garlic, asparagus, whole grain cereals, fish, eggs, molasses, and beetroot.

Be in control of your anxiety instead of it controlling you. Changing your diet is a sign that you are actually in control of your condition. Do not allow your diet to affect your anxiety ever again.

Anxiety and Kids: My Anxiety is affecting My Kids

Posted on 26 March 2010 by simon

Being a parent is one of the most difficult roles a human being can ever have. There is a stress from work, and from simply being a parent. Now, it is not a surprise if there are moms and dads who have developed anxiety disorder. The pressure could sometimes be too difficult to handle. If your anxiety is affecting your kids, you are badly in need of help.

When you are anxious, you tend to be easily irritated. This is due to the physical symptoms of anxiety attack. You tend to feel nauseated and dizzy. There are times when you feel that there are butterflies inside your stomach, and they won’t leave you. Most of all, difficulties with breathing is such a pain, as it can ruin your plans for the whole day. So, how could you still be a good parent despite anxiety?

First, you have to check how you react whenever you feel anxious. You might have been shouting a lot, or your temper just blows off easily. Either way, your kids witness these effects on you. The worst part is, they are the ones who get all these negative vibes from you. You have to stop this as early as possible. You do not want your ruin your relationship with your kids.

The second thing you have to observe would be the behaviour of your kid. If you are always panicky, your kid might feel the same. Your children can actually suffer the same condition that you have. Say, you are always on a rush, and you would often remind your kids to rush too. This kind of scenario puts a pressure in your child, making them feel anxious too. Yes, it seems that anxiety is quite contagious.

If you do not have enough time to check on your kids if they are also anxious, try to coordinate with their teachers and friends. Maybe they are exhibiting some symptoms of anxiety too. If you learned, that your kid is developing the same condition, do not worry. You can still patch things up and save your kid while it is still early. Every kid needs to feel secure and loved, and that is what you will give them.

Talk to your kids. They can sense if there is something wrong with you. Tell them the treatments you have to take and how it helps you. This will make them feel secured. They get a feeling of security when they are aware that you are actually getting some help to rid of your anxiety issues. If they know that you are making efforts to be better, they can even help you.

Do breathing exercises together. This would be a classic case of hitting two birds with one stone. You get the perk of being relaxed. Hence, you lessen the probability of an incoming attack. Another bird would be, quality time. This is one way for you to spend some time with your kids. So teach them the proper way of breathing in and breathing out.

Put a huge mat on the living room’s floor or any place within your house where you can enjoy a quiet environment. Put the chairs in circle so you could see face to face. Ask them to sit down and put their hands on their lap. Do not ask them to close their eyes just yet, so they could see the proper way of doing it.

Tell them to inhale through their nose for four counts. Hold their breath for seven, and exhale for eight. Once they have done the technique properly, they may proceed to closing their eyes. Worrying could only make matters worse. If anxiety if affecting your kids, all you need to provide is a helping hand.

Pains of Anxiety: Strategies to Lessen my Pains from Anxiety

Posted on 26 March 2010 by simon

If you are experiencing anxiety episodes every now and then, its symptoms can actually get serious that it already causes pain. Difficulty with breathing, dizziness, nausea, profuse sweating, and palpitations are the usual signs that anxiety is seeping in. The worst scenario is when you have one or more of these signs attacking you. If you keep your cool, and do these strategies to lessen pains from anxiety, you will just be good.

There are different changes that I did in order to battle anxiety. The first one that I did was to change my diet. I discovered that a lot of stuffs I drink and eat put me near an anxiety attack. I usually start my day with a cup of hot coffee. I even have this with pancake that is smeared with maple syrup. Apparently, I was unaware of how caffeine and sugar can provide me energy I do not actually need.

When I haven’t changed my diet yet, I would have attacks for almost every week. I wish I knew that I was actually munching my way into another attack. So, I did an overhaul. I welcome my day with a glass of freshly squeezed orange juice and some whole wheat bread. I gradually lessen my caffeine and sugar intake. Sometimes, I would treat myself with some sweets but those are only rare occasions.

A few days after the healthy shift, I felt a lot better. I no longer get frequent attacks. Also, I noticed that my body was in good shape. By simply avoiding caffeine and sugar, you can also avoid an incoming attack. These two are culprits for triggering painful episode.

Another change that I did was to learn more about my condition. Before, my panic usually elevates once I realized that my body is currently suffering anxiety symptoms. My symptoms worsen and I can’t seem to give myself a proper treatment. I realized that the first thing I have to do during an attack is to recognize it. So, I tell myself that I am currently experiencing an attack. In this way, I can be in control.

I check my breathing, pulse, and skin. I would like to see if I have difficulties with breathing, palpitations, and profuse sweating. The symptom that is almost always present is difficulty with breathing. Hence, I learned some exercises to combat this issue. I simple do an ancient technique. The breath in and breath out tactic is a classic and very effective solution. Also, you can do it practically anywhere.

For this breathing exercise to do its wonders you have to take note of few simple details. Find a quiet spot where you could do this. Make sure that you would not be distracted or over stimulated. Sit up straight and put your hands on your lap. Close your eyes and relax. Rid of the stressful thought inside your head. Then inhale for five counts.

As you inhale make sure that you fill your lungs with air. Your chest should expand as you do this. Then, hold your breath for seven counts. Afterwards, exhale all the air, stress, and tension inside your body. With a few cycles, you can already notice that your breathing will normalize and your muscles will relax.

Another quick fix that I can share is to divert your attention. Try to listen to some good music and watch some good show on television. These will get your mind off the stress that triggers your anxiety. I hope the quick strategies to lessen your pain from anxiety can be of help in your battle.


Depression and Anxiety: Simple Ways To Overcome My Depression And Anxiety

Posted on 26 March 2010 by simon

Being depressed is a form of loneliness that is way too intense and much more painful. A person who is suffering from this condition has difficulties with pursuing the normal life they used to live. Instead, they are greatly affected by the sadness that they would rather stay in bed or inside their house. Another hump they have to go through is the presence of anxiety. These two conditions do overlap. Despite all these sad news, there are simple ways to overcome depression and anxiety.

During the episode of depression, the patient tends to linger with certain negative thoughts. Hence, anxiety often surface. A depressed person gets anxious due to thinking too much of their worries. In this case, depression and anxiety could actually appear at the same time, and at the same person. Yes, it is double the pain, but there are solutions that could make things a lot easier.

The first thing a sufferer has to overcome would be the idea of recognizing the condition. It is acceptance that usually makes the journey of treatment a lot easier. Once you have accepted the facts, you may already proceed to trying different kinds of solutions. Yes, you actually have to decide which one amongst the techniques you would like to try. One tactic might work for you, and another one might not. So, be patient.

Depression is the first thing you have to attend to, because this is the condition that triggers your anxiety. Reach out. Talk to your family and friends regarding your concerns. The mere fact that you get to share your thoughts gives you a relief. You may also find a support group that undergoes the same condition as what you have. Your family will help you but a support group knows what you are actually feeling. They can even give you tips on how to get through depression.

One certain scenario where depression and anxiety usually overlap is failing to achieve your goal. The idea that you were not able to reach your goal can be depressing. To top that, you might be thinking of another plan in order to pursue your dreams. You might need to do some adjustments. Try to make changes on your standard. Make a goal that you could actually reach.

Make a diet overhaul. If you are eating a lot of junk foods, the ingredients that make up the chips and sweets you eat can directly affect your mood. So, try to be healthy. Rid of the unhealthy snacks that you are making. If you eat well, this will reflect on your body. Also, exercise well. If you get to work out, your brain will release a feel-good substance that could uplift your mood.

Now, let us proceed to tactics that would help you when you are attacked with your anxiety episode. The first thing you have to do is to attend to the physical signs. Check how you are breathing, and your pulse. If you are having difficulty breathing, or palpitating, the best quick fix is to do a breathing exercise. You may reach out for a medium-sized paper bag and breathe through it.

What you have to do is to cover your mouth and nose with the bag. Then breathe in through your nose and breathe out through your mouth. Simple, inhale and exhale within the bag. This will be of help when you are hyperventilating. Do 6 cycles, and check your breathing. You may easily purchase clean brown paper bag from your local grocery store.

Take it one day at a time. You can still have life after depression and anxiety. You simply have to observe these simple ways to overcome my depression and anxiety.

Meditation and Anxiety – Easy Meditation Techniques To Manage My Anxiety

Posted on 26 March 2010 by simon

One of the best treatments I learned that made a huge change in my anxious life would be meditation. It is my quick fix and my natural shield from an incoming episode. There are different meditations techniques that you may make use to fight off your condition. However, you have to try the different tactics to find one that would suit you. Hence, allow me to share with you my easy meditation techniques that allow me to manage my anxiety.

Let me just tell you why there is a need for meditation in managing your anxiety. You might have noticed that when you are having condition, your breathing is the first thing that is affected. You usually find it difficult to breath due to palpitation or choking-like sensation. Once your breathing becomes a problem, the scenario starts to get pretty ugly.

There are numerous kinds of symptoms. You may feel palpitation, sweating, sensation similar to choking, dizziness, and nausea. All of these will subside once you have brought your breathing back to its normal state. Meditation would be the solution that you can quickly apply and see great results. Aside from this, the overall state of your body will improve.

The simplest kind of meditation tactic I utilize is the inhale-hold-exhale technique. Whenever I feel that an episode is coming, I find myself a silent spot in the house. Actually, I no longer find a spot because I have allotted a corner in my bedroom where I could meditate. I simply put a mat on the floor, put on the dim lights, and play a soothing music. The music and the dim lights are optional. You may use a lavender-scented candle instead. Lavender is known for its relaxing properties.

Now that I have controlled the environment, the next step would be the proper position. You have to sit up straight. You may opt to lean on a wall or not. Close your eyes and put your hands on your lap. Divert your attention from your worries and stress. Try to take note of your breathing. Be aware of your surroundings. Smell the scent of the lavender. Simply focus on the sensations around you. If you realize that you are over-stimulated, try to turn off the lights or the music.

Once you have freed your mind of the worries, you may proceed to breathing exercise. Inhale while you do mental four mental counts. Do this using your nose. Fill your lungs. You will feel that your chest will expand and your tummy too. Then, hold your breath for 7 counts. If this is too long, you may cut it short to 5. After that, exhale for 8 counts using your mouth. Don’t open your mouth too much. Just leave it slightly opened as you breathe out. I usually do this for 7 consecutive times. Then, I check my pulse and breathing if it has subsided.

Another meditation technique that I use is similar to the measured breathing exercise I mentioned awhile ago. Do the usual preparations. The changes would be on the breathing itself. Breath in sharply with your nose, one short and one long breathing. Hence, you will be having 2 consecutive inhalations. Hold your breath for five seconds. To exhale, you have to do one sharp and short breath out, then a long one. Again, you will be exhaling twice. I also do this for 7 consecutive times before I check my breathing.

Remember, as you inhale, fill your lungs. When you exhale, rid of the bad vibes, stress, and concerns. Flush them out of your body. These easy meditation techniques will definitely help your manage anxiety.

Anxiety Disorder: How to Save My Kids From Anxiety Disorder

Posted on 26 March 2010 by simon

Anxiety disorder is a condition that could also be true to kids. Yes, this condition is not exclusive for adults. So, if you are suffering with anxiety yourself, you might want to check with your kids too. There are certain studies that suggest anxiety as something that could be transferred via genes. Now, let me give you this information on how to save your kids from anxiety disorder.

It is quite bewildering to know that cases of anxiety disorder on kids are more often under diagnosed or under reported. So, you have to have the tools that will allow you to determine the signs that will tell if your kid might be suffering from anxiety. It might appear to you that kids do not have concerns as much as we adults have. We have this certain perception that being a kid is just easy. We tend to forget how our childhood was, and how it could be stressful too.

If your kid is about to go to a new school, or it is his or her first day in school, you have to be very attentive. They usually feel the anxiety in this kind of situation. So, do not ignore them when they say that they are feeling scared or they feel that they have butterflies in their stomach. This might actually be a sign that they are anxious. You have to talk to your kids or even get some professional help to help them out.

Here are some signs that they are having an anxiety attack:

· Chest Pain – They have been complaining that they feel a pain or discomfort at their chest area.

· Dizziness – Your kid complains that he or she feels a little light headed. They might feel a whirling sensation that leads to being woozy.

· Fast Heartbeat – This is palpitation. Similar with what you feel when you are nervous, your kid may also experience their heart beating faster when they are anxious.

· Sweating – Try to touch your kid’s skin and feel him or her. If you noticed that they are profusely sweating, this might be a sign.

There are different reasons why your child is feeling anxious. It might be that they are about to encounter something that they are really afraid of or a phobia. A child when exposed to a thing or a situation that they are very afraid of, they might actually experience an anxiety attack. This could be accompanied by a scream or loud crying.

Another cause of their anxiety would be a problem in the family. If your relationship with your partner is on the rocks, may it be your wife or your husband, kids can sense this. Frequent heated arguments with your spouse can make your child anxious too. This is also true when you have just undergone a divorce. So, be attentive to your kids when huge changes have taken place in your family.

During the course of the attack, your kid might undergo hyperventilation or a difficulty with breathing. You may teach your child to do a breathing exercise. This is just very simple, and you may do it with them. Find a quiet spot and a comfortable chair. Sit up straight and close your eyes. Put your hands on your lap. Inhale though your nose for 4 counts. Tell them that they should do mental counting. Remind them to fill their lungs with air.

After inhaling, they have to hold their breath for seven counts or if that is too long for them they may stop at 5 seconds. Then, they have to exhale though their mouth for 8 counts. Again, they may reduce the counts if it’s too long. Teach your kids to do continually do this for six times. Afterwards, they should check if they no longer feel that they are palpitating or their breathing has finally normalized.

I wish this article have shone some light regarding the issue on how to save my kids from anxiety disorder.

Panic Disorder: Natural Tips To Help Me Fight My Panic Disorder

Posted on 26 March 2010 by simon

If you are looking for a medication that would help you with your panic disorder, you may easily find one. There are different lines that could treat your panic disorder. You may opt to get some medicines or drugs, or you may also get a help from a professional therapist. On the other hand, for people who are on a budget, or for those who prefer the natural way, you are just on the right track. I will be discussing about natural tips to help you fight panic disorder.


I could give you tips that will help you fight a panic attack in an instant. Also, I can provide some natural techniques to help you fight panic disorder for good. Let me just define what I mean by natural tactics. I will not use any medicines. I would only make use of simple exercises and materials that will not lead to any kind of negative side effects.

The first thing that I would like to share with you is the old but very reliable technique. This is a breathing exercise. When people say that you have to “breath in and breath out” to relax, listen to them because it does wonders. However, you cannot just breath in and breath out without following proper instructions. I have a little tweak that will make this old trick way more effective.

Here’s how you do it. Find a quiet spot or somewhere where you could sit comfortably without being distracted. Sit up straight, and close your eyes. Try to be aware of your breathing. Put your hands on your lap. Then, inhale for four counts, the counting should be done mentally. The proper way to inhale is by using your nose while your mouth is slightly opened. Make sure that you fill your lungs with air. You will notice that your chest will expand and there is actually a feeling of being “full”.

After that, you have to hold your breath for seven counts. Then, gradually exhale for eight counts. I usually do it for six consecutive times, and then check my breathing. If my breathing has not improved yet, I still do the exercise for another round. I just repeat the exercise until my breathing has normalized.

Now, I bet you have seen in cartoons or other television shows that people tend to reach out for a small brown paper bag whenever they are nervous or having a panic attack. This is actually true. I do the same exercise to help me with my breathing during a panic attack. I just cover my mouth and nose with a medium-sized paper bag and do an inhale and exhale.

You should not combine the breathing exercise I have mentioned with this brown paper bag technique. You no longer have to hold your breath. You just have to do a slow inhale and exhale. The idea here is, we would like to control the oxygen you are breathing in. During the moment of your hyperventilation, your body breaths in a lot of oxygen, while you lose carbon dioxide. This is what the paper bag approach will be of huge help.

You may also want to try yoga. This is one of the best ancient breathing exercises. You will be getting two perks as you can make use of the exercise as a way to control your panic attacks, and your body will also get some good exercise. So, you no longer need to worry about the bad side effects of your medicines as you may also try these natural tips to help you fight your panic disorder. These exercises would only give you’re an advantage over your panic disorder.

Panic Attack Symptoms: How Do I Recognize My Panic Attack Symptoms?

Posted on 26 March 2010 by simon

There are a lot of panic disorder sufferers who do not know that they actually have the condition. Some of them would just ignore the symptoms, thinking that they might just be tired or stress, without knowing that there is a huge difference between these two scenarios. I too have suffered the same condition, and was also bewildered when I felt something different. I was then pushed to recognize my panic attack symptoms.

My condition started during my early 30s. I have noticed that whenever I feel afraid, the intensity of my fear seems to be much more serious. I observed that my heart beats faster. I have hard time breathing. I sweat although I feel cold. Most of all, I tend to panic because of what I currently feel. The sensations are just over whelming.

I have to tell you that the following symptoms do not have to be present at once. Also, it might be different from one sufferer to another. So, it might be a different combination for you, and for other sufferers.

If you are feeling one or more of these symptoms, you might have a panic disorder:

o Palpitations or rapid heartbeat – This is usually associated with feeling nervous. Try to check your pulse, this would tell you if you are currently palpitating.
o Sweating – Even though you feel a little cold, you notice that you are sweating.
o Shaking – You see that a certain part of your body is shaking, or you feel a shaking within you.
o Choking – There is a certain feeling that there is a lump in your throat, and you can’t seem to breathe.
o Shortness of breath – You are having hard time breathing or it seems like you are catching your breath.
o Chest Pain – You feel a certain pain on your chest or there is a distinct discomfort.
o Nausea – It’s as if you feel bloated and you would like to vomit. You might even notice that the feeling is similar to indigestion.
o Dizziness – There is a feeling of unsteadiness. You might experience a whiling sensation or light-headedness.
o Derealization- This could be characterized by a feeling or perception that the world is unreal. It seems like reality is strange and dreamy.
o Depersonalization – It is as if you are outside your body, that you do not exist at all.
o Going crazy – You fear that you are about to lose control of yourself. It’s like you are about to go crazy.
o Numbness – You may feel the numbness or tingling sensations in a particular part of your face or body. This is also known as Paresthesias.
o Chills – You may feel too cold or too hot (flushes).
o Blushing – You may notice that your skin seems to be have rashes, or you notice that your cheeks blush.
o Need to urinate – You can either feel that you are about to urinate or defecate.
o Disturbing thoughts – You may have some inappropriate thoughts while you are having the attack.
o Muscle pain – The pain could be felt on your shoulders or neck.

As you might notice, the symptoms are numerous. So, be observant when you (feel that you) are experiencing an attack. Be wary that you might be noting some symptoms that don’t actually exist. Also, be cautious about being too affected by the list that I gave you. Do not be too worried if you observe these symptoms, there is a treatment that would make them subside or rid of them permanently.

So, there it is. That is the guideline that allowed me to recognize the symptoms of my panic attack.

Elevated Stress and Anxiety Attack: How My Elevated Stress Can Worsen My Anxiety Attacks?

Posted on 26 March 2010 by simon

Stress would always be a part of work, family, and even relationships. It has always been an ingredient that makes up an interesting life. Yes, I have to say that somewhat stress does spice things up. However, too much of something can really be unhealthy. In this case, I would like to discuss how my elevated stress can worsen my anxiety attacks.

I have been under the spell of anxiety attacks a few years back. It felt like I can no longer overcome the curse that the anxiety gave me. Aside from the condition that I have, I also have to deal with stress brought by my work. It is a combination that really gave me a hard time. It is as if, one feeds the other, and vice-versa. I am wondering if my anxiety attack is brought by my stress, or it is my stress that gives me the anxiety.

These two can actually feed each other’s fire. It is true that I am stressing out with my condition, and my stress tends to trigger my attacks. When I am stressed out, I feel the need to get more sugary treats. It is a quick fix for me. I also lack sleep during the stressful days in the office, hence I reach out for a cup of coffee to wake me up. I did not know that these are the two stuffs that I have to avoid due to my susceptibility to anxiety.

Caffeine and sugar provides extra energy that I do not really need. By consuming products that are high in sugar or caffeine, I feel jittery and unfocused, making it more difficult for me to work. So, I tried to figure out what is stressing me out. Recognition is one of the most important steps to take in this condition. I started to keep a journal where I would write the triggers of my stress. When I do not know the specific reason, I make an intelligent guess.

I also write down the causes of my anxiety attack. Although I already know them, it still helps to write them down. It is a good reminder. After recognizing, I also take note of how my body and mind reacts. The action I have done to overcome the stress and what is my quick fix. I have noticed that I have been doing unhealthy tactics to cope with stress.

Sometimes, I do some alcohol drinking spree with friends. There are times that I would over eat, watch the television until I zone out, and sometimes I tend to be too irritated that I have sudden angry outbursts. Since these actions are just triggering my anxiety attacks to surface, I have decided to stop stress from controlling my life. I have to take the driver’s seat.

There are four A’s that helped me control my elevated stress. These four A’s are avoid, alter, adapt, or accept. These first two options focus on changing the situation that stresses you out. You may avoid the stressor or alter the stressor. Learn how to say NO and stick with it, or you may just end the relationship with the person that stresses you out. Alter the stressor by expressing your feelings to the person that stresses you out or just compromise.

The third A is Adapt to the stressor. Adjust your standards. Aiming at perfection would always stress you out. Make a goal that you can actually achieve. The last A is acceptance. If you can’t change it, accept it. Controlling the uncontrollable will just give you stress and eventually an anxiety attack. So, try to open your mind.

These are my personal tactics that help me during an elevated stress that can worsen my anxiety attack. Enjoy the stress but do not allow it get the best of you.

Night Panic Attacks

Posted on 03 March 2010 by simon


Panic attacks can surface anytime. It can attack at the middle of your office meeting, while you are driving, or even in the wee hours of the night. For me, night is the worst time to experience this condition. Night panic attacks are just plain dreadful. It can actually make the episode worse because there is the haunting thought of not being able to sleep well and having to deal with work tomorrow.


There are no stable warning signs that would tell when an attack would take place. The only thing we could depend on is the preventive measures we have, and the treatments that we could immediately apply to counter act panic attacks. Hence, you should be ready at all times because we can’t predict the schedule of your panic attack.


Despite the anonymous timetable of panic attacks, that does not mean that you no longer have control over your condition. You can always do preventive measures to help you cope with night panic attacks. Try to tweak your diet, and change your inactive life style. By doing this, you may lower down the factors that would lead to an episode.


If you are used to having cups of coffee every morning or anytime within the day, have an apple or decaffeinated coffee. Do drastic yet gradual changes as this would be good for your case. Also, if you are fond of having sugary treats, tone it down. Have nuts, fruits, or crackers instead when you feel hungry. Stress due to work can sometimes forces you to resort into unhealthy snacks. As I have mentioned, do prepare.


The next tip is what I usually do when I am bombarded with the stress from office. Sometimes, if I need to beat a deadline the next day, I can’t seem to get a good night sleep. Consequently, anxiety develops and a panic attack takes place. You can actually prevent this from happening. I take a relaxing bath and breathing exercises before I go to bed.


Also, I have to let go of negative thoughts. I try to convince myself that things will be alright the next day. I try not to get stress on things that I don’t have any control with. For me, this has been the most difficult part because I tend to have irrational fears. Letting go of control is one of the best learning I had during my journey to treating my panic disorder.


Now, this is what you should do at the time of the panic. Recognize your episode. That is how you can manage your attack and avoid being controlled by your condition. If you allow the symptoms to get the best of you, it would be much more difficult to fight off. By the time that I have recognized my panic, I already know the next best thing to do. It is to observe the effects on my body. I check my pulse, breathing, and if I am trembling.


The first thing that I should attend to is my breathing. By controlling my breathing, I can also manage my other symptoms. If I am hyperventilating, I also have problems with breathing. So, I do a breathing exercise that we usually see on television, the “brown paper bag technique”. I simply grab a bag and breathe. I use it to cover my mouth and nose and execute an inhale-exhale routine. My body’s carbon dioxide has extremely decreased that’s why I am having difficulty breathing. Hence, I have to regain what I have lost. By enclosing my breathing space, the carbon dioxide wouldn’t diffuse in the air.


Another breathing tactic that I have learned is the inhale-hold-exhale exercise. I inhale while silently counting 3 counts. I do mental counts here. I try to inhale air as much as I could, until I feel that my lungs are full. Then, I hold my breath for seven counts. After which, I exhale for 8 counts. I continually do this for six cycles. After a batch, I check my breathing and pulse. I repeat until I reach the desired result.


There, I hope the preventive tips and immediate measures can help you with the night panic attacks. Don’t be afraid, I too have undergone the same predicament and was able to overcome it.