No More Stress Monthly

September, 2005

The No More Stress Monthly is a newsletter that provides featured articles on depression prevention, proper anxiety treatment techniques, reviews of natural depression treatments, interviews with psychologists, and information on both adult depression and teen depression, stress, and anxiety. The No More Stress Monthly is brought to you by Stress-Anxiety-Depression.org.

Anxiety Attacks

By Dr. Edward F. Group III, DC, ND, DACBN

What Is an Anxiety Attack?

Also known as a panic attack, an anxiety attack is characterized by intense episodes in which the sufferer experiences symptoms similar to a heart attack, such as heart palpitations, chest pain or discomfort, sweating, and trembling. They may be triggered by a stressful event or they may come on for no identifiable reason whatsoever. Anxiety attacks, and the fear of their occurrence, can prevent suffers from leading a normal life.

What Are The Symptoms Of An Anxiety Attack?

An anxiety attack is often mistaken for a heart attack as the symptoms are so very similar. Increased heart and breathing rates, dry mouth, chest pains, lost touch with reality, light-headedness, nausea, numbness or tingling in the extremities, sweating, and diarrhea are all common symptoms of an anxiety attack.

What Causes Anxiety Attacks?

Anxiety attacks may be triggered by an illness or a stressful situation, or they may come on unexpectedly. The memory of a stressful event that occurred in the past can also induce an anxiety attack.

When to Get Help for Anxiety Attacks

Anxiety attacks can be very distressing and debilitating. Some sufferers have found supplements or home care techniques which allow them to manage anxiety attacks before they become problematic. But you may need to seek the help of a natural health care professional or licensed therapist if your anxiety attacks are interrupting your daily activities or otherwise preventing you from leading a normal life. Seek professional help immediately if you experience a sudden anxiety attack that you cannot control, or if you experience chest pain, sweating, difficulty breathing, or pain in your jaw, neck and arm during an attack.

Preventing Anxiety Attacks

Exercise: Any cardiovascular exercise that increases your heart rate is a good way to reduce anxiety and the stress that may cause an anxiety attack. Walking, swimming, biking, Pilates and aerobics are good choices.
Relaxation: Practicing relaxation techniques such as yoga and meditation may help to alleviate anxiety and provide tools for controlling symptoms during an anxiety attack.
Avoid Certain Substances: Avoid using substances such as drugs, alcohol, and coffee that can contribute to or aggravate the symptoms of anxiety.
Dietary Changes: Many people have found that eating a vegetarian diet can decrease feelings of anxiety. Red meat, in particular, releases stress hormones within the body. Whole grains, on the other hand, release endorphins which promote a sense of well-being.

Managing an Anxiety Attack

Herbs: Herbs have been used for thousands of years to treat both physical and mental illnesses. There are several herbs that can be used to decrease anxiety and reduce the symptoms of anxiety attacks. Talk with your health care professional before you try any new herbs or herbal combinations.

Herbs known as adaptogens, such as ginseng, (Panax ginseng), wild yam (Dioscorea villosa), borage (Borago officinalis), licorice (Glycyrrhiza glabra), chamomile (Chamaemelum nobile), milk thistle (Silybum marianum), and nettle (Urtica dioica) may help to alleviate anxiety attacks. Other herbs that may be helpful include:

Chamomile (Matricaria chamomilla): This herb is often associated with relaxation, and may be helpful in reducing anxiety.
Kava (Piper methysticum): Kava is helpful for mild anxiety.
St John's Wort (Hypericum perforatum): St John's Wort has been used for many years to help promote an overall sense of well-being and reduce stress and anxiety.

Supplements: As with herbs, check with your health care provider before introducing any new supplements to your diet.

5-HTP (5-hydroxytryptophan): This supplement is a mood lifter that may help to promote restful sleep and decrease anxiety.
Inositol: may also be helpful in decreasing anxiety with long term use.

Treatment Methods

Acupuncture: Anxiety causes tension that disrupts the flow of the qi. Acupuncture can help to restore harmony and induce a state of deep relaxation.
Mental Exercises: Meditation, guided imagery, art, music, and other mental exercises are useful ways to reduce stress and promote relaxation.
Relaxation Techniques: Slow, diaphragmatic breathing and conscious muscle relaxation can help to manage stress by calming the body and clearing the mind of stressors.
Aromatherapy: Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They help to reduce anxiety and tension and can be used in a massage, added to a bath, or inhaled through a vaporizer.
Massage: A regular massage in which the practitioner uses such techniques as rubbing, kneading, and pummeling, can be very beneficial in the management of anxiety attacks. It can help to increase blood circulation, reduce pain, and relieve muscle tension. Massage can also help to release endorphins, substances which have a mood-enhancing effect.

For more information on Dr. Group, stress, depression and/or anxiety please visit our Web site at www.stress-anxiety-depression.org.