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Finding Natural Anxiety Relief

April 23rd, 2010 | Author: Barry Joe McDonagh

Even when you’ve made significant changes to your lifestyle and have accepted the fact that you experience panic and anxiety attacks, a panic attack can happen at any time and throw you for a loop.

Many people that experience panic attacks on a regular basis find it difficult to undertake new activities, maintain a healthy social life, and participate in activities that will improve their lifestyle because they are afraid of having another panic attack and being unable to cope with its effects.

The good news is, there are several ways to re-balance or “ground” yourself after a panic attack naturally, and you can practice these strategies so that having a panic attack is no longer something you fear – this is natural anxiety relief at its best.

One of the best ways to cope after a panic attack is to allow yourself to feel anxious. Do not beat yourself up for having a panic attack. Tell yourself that you are perfectly safe and that it is normal to feel anxious for a few hours after an attack. We want to stimulate natural anxiety relief and to achieve that you need to process the anxiety by moving with it, not against it.

Take several deep breathes and find yourself a quiet and calm place to sit down and relax for a few minutes. After a panic attack you must not focus on the feelings of fear but move your attention to the present moment. Focusing on the fear only makes you feel anxious longer so try your best to move your awareness elsewhere.

Tell yourself that your body is perfectly capable of handling this anxiety and that you have nothing to fear. The next time it happens you are going to move with the experience by not resisting it. Moving with the fear dramatically reduces its impact and is the most effective way to end anxiety naturally.

You want to do everything possible to calm your nervous system and stimulate natural anxiety relief. Pay attention to what you are eating for the rest of the day, so that you can ward off high levels of anxiety. It is important to avoid consuming alcohol, coffee, or sugary foods and drinks after a panic attack.

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How to Cure Social Anxiety When Starting a New Job

April 13th, 2010 | Author: Barry Joe McDonagh

Starting a new job can be a nerve-wracking experience, and it will take a few weeks to adjust to the new environment and get acquainted with the people you work with. Many people experience a great deal of social anxiety when starting a new job, and if you’re already predisposed to anxiety or panic attacks, you may experience a higher degree of social anxiety during this stressful time.

Fortunately, there are several ways to cure social anxiety and find some relief from the extreme levels of anxiety you experience when meeting your new colleagues and associates. I discuss some effective strategies for lowering anxiety in my book Panic Away, and you can use the following techniques and strategies to help cure social anxiety at the new job:

1. Limit caffeine intake. If you’re used to loading up on coffee and energy drinks to get through your day, you may be triggering anxiety symptoms and making it even more difficult to handle the stresses of the day. Reduce your caffeine intake so you’re less aggravated by minor stressors throughout your busy day.

2. Get a good night’s rest. Sleep deprivation can make you vulnerable to anxiety attacks and make it difficult to handle stress. Make sure you’re getting enough sleep so you’re not setting yourself up for extreme levels of social anxiety.

3. Use positive visualization techniques. Undertake some meditation exercises before the work day starts and envision a positive outcome with all your personal interactions. This can significantly reduce the amount of anxiety you experience as you start to meet new people.

4. Practice positive thinking. Avoid unhealthy thinking styles, including catastrophizing, mind reading and personalizing. Focus instead on your surroundings and really listen to what people are saying – not the negative thoughts in your head.

5. Allow yourself to feel anxious. Acceptance changes the way you feel anxiety. It is fine to feel anxious when in a new work situation. Don’t beat yourself up for feeling anxious. The more you accept the anxiety the less frustrated you will feel.

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6 Tips for Anxiety Free Sleep

March 26th, 2010 | Author: Barry Joe McDonagh

If falling asleep has become one of the most challenging parts of your day, you’re not alone. Thousands of people that suffer from anxiety and panic attacks find it very difficult to end their day comfortably and may not be getting enough high quality sleep on a regular basis.

Sleep deprivation not only makes you more irritable and tired the following day, but may also be the reason why you’re experiencing high levels of anxiety on a regular basis.

Fortunately, there are some ways to sleep better tonight, and every night. I talk more about ways to break out of an unhealthy sleep deprivation cycle in my book, Panic Away.

Here are some other ways you can encourage deep sleep and get the much-needed rest you need:

1. Don’t force it. Try and avoid thinking about not being able to sleep when you’re tossing and turning at night, and just relax. Say to yourself “If I sleep I sleep great -if not I will always manage”. Forcing sleep is more than likely to backfire and make you feel more anxious about your situation.

2. Exercise more. Exercising regularly is a proven way to enjoy deeper sleep. Try exercising in the early morning or late afternoon so that it’s easier to wind down near the end of the day.

3. Steer clear of caffeine, alcohol and soft drinks. These substances can compromise the quality of sleep you can enjoy on a regular basis.

4. Practice deep relaxation exercises. Take the time to meditate or do some type of light stretching exercise before bed so that you can induce a state of deep relaxation. This will help you enjoy a better quality of sleep more consistently.

5.Have a warm bath 20 minutes before bed. Add several drops of lavender oil to help your muscles relax.

6. Maintain a regular sleep schedule. Try and go to bed and wake up at the same time so your body adapts to a healthy cycle.

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Blood Sugar Levels and Anxiety

March 12th, 2010 | Author: Barry Joe McDonagh


Do you wake up in a highly anxious state? Is it hard for you to focus and get control over your thoughts after a meal?

If the answer is yes, one of the critical links related to your anxiety could be traced to your diet and your blood sugar levels throughout the day.

If you have a history of diabetes or other health conditions that cause low blood sugar, you may be more vulnerable to high anxiety, stress and even a panic attack at certain times of the day.

Many people who are suffering from hypoglycemia experience anxiety on a regular basis because their blood sugar levels are too low. Low blood sugar levels can trigger a number of responses in the body including inability to focus, nervousness, trembling, dizziness and racing thoughts.

Sound familiar?

If so, you may need to be tested for hypoglycemia and diabetes, and take a close look at your diet.

Many people get a lot of relief from anxiety simply by changing their daily diet and eating more nutritious, wholesome foods that don’t negatively affect their blood sugar levels. I talk more about this in my book Panic Away. Simple diet modifications such as eating oatmeal with milk for breakfast, eating more protein-rich foods at each meal, and eating smaller meals throughout the day can help keep blood sugar levels in check and keep anxiety levels under control.

If you experience frequent mood swings and anxiety attacks that you can’t trace to any particular source, take a close look at your diet and lifestyle and see if your mood tends to change after a meal. This can be a good indicator that your blood sugar levels are out of balance, so it’s important to have that checked and start making the necessary changes in your diet.

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