Panic Attack Disorder Facts
Panic attacks can be experienced by many individuals at least once in their lifetime. Anyone of us is not immune to it. However, there are some among us that do not suffer from your garden variety panic attack. A panic attack disorder is a chronic condition that can be paralyzing in a sense that it prevents the sufferer from living a normal life. Individuals who suffer from panic disorders can have an attack at any moment. These attacks can be trigger by a variety of situations or things, depending on the individual’s experience. People who are suffering from this condition may experience constant and uncontrollable fear and terror for no apparent reason. In some cases, the sufferer can experience several consecutive attacks.
An individual who is experiencing this kind of attack will feel extreme fear and terror without any warning whatsoever and with no clear reason as well. The sufferer will also experience several symptoms that can contribute to the anxiety attack as well. That dreaded feeling that you are about to die is frightening to any normal person, but to an individual with a panic disorder, terror associated with the thought of dying is multiplied exponentially. This is why the individuals who just had an attack, which usually lasts twenty to thirty minutes, are left feeling fatigued and drained of energy. These attacks are usually exhausting, both physically and emotionally.
The possible causes of panic disorders can vary from the experiences of every individual. However, there are causes that are quite common in most panic disorder sufferers which include heredity, certain phobias, side effects of certain medications, as well as substance abuse. These are just some of the possible causes that may trigger an anxiety attack. Although a traumatic experience may also play a significant role in an individual who suffers from panic attacks. A panic disorder that is caused by heredity means that the condition can be traced through the family history. If your parents or grandparents have a history of panic disorders, then there is a good chance that you or your siblings may get the condition as well.
When it comes to the symptoms that are associated with panic attacks, it may vary from person to person as well, although there are certain symptoms that are common among panic disorder sufferers. One of these common panic attack symptoms that most sufferers experience is the rapid heartbeat that can sometimes be mistaken as a heart attack. Once the panic attack ensues, the individual experiencing it will feel a rapid heart rate that can worsen the feeling of fear or terror because it makes the individual feel like he or she is dying. The rapid heart rate is then typically followed by chest pains, nausea, and hot flashes. The majority of individuals who have panic disorders may experience these symptoms.
Treating a panic attack disorder is not as easy as one might think, although it is possible to treat the symptoms. If you are a chronic panic attack sufferer, then you should get some help if you wish to live your life normally, since panic disorders cannot be handled alone. You will most likely need treatment for anxiety and depression, especially since depression is also one of the typical symptoms experience by people with panic disorders.
I Need Help With Motivating Myself
Becoming a motivated person is something some people have a difficult time getting a grasp of. Many people have spoken the words, “I think I need help with motivating myself.” Sometimes you can’t do it alone and assistance is needed to mentally get moving. By assistance I don’t mean prescription medications which are given much too often and at the drop of a hat.
You might be surprised to find that exercise can stimulate major neurotransmitters in our brain that regulate our moods. The four major neurotransmitters are serotonin, dopamine, GABA and norepinephrine which affect our feelings and thoughts, self-assurance, sense of worth and even motivation. Neurotransmitters and endorphins, called the feel good chemicals, help to relieve anxiety and mood swings. If these neurotransmitters are low because of diet, stress, insomnia, or excess alcohol consumption then you might experience psychological health issues like depression or lack of motivation.
Exercise also can help you gain confidence by getting in shape and accomplishing your goals. Exercise is a way to reduce stress and cope with daily worries in a positive way. You don’t have to run a marathon or jog five miles a day to get the benefits of increasing your neurotransmitters through exercise. Walking, weights, or gardening is fine; anything as long as you get out in the fresh air, into the gym and off the couch. Try parking further away and walking, using the stairs when doing errands, or riding a bike are all other ways to integrate exercise.
Don’t forget your diet. Eating organic (if possible) fruits, veggies and lean protein, especially fish and staying away from processed foods for the most part will give your brain what it really wants in order to function to its full potential.
If you have tried these suggestions and still find yourself saying, “I still need help with motivating myself”, you may want to try supplements. They do not have the side effects of prescriptions, are gentle in stimulating and balancing serotonin levels, while promoting a positive and motivated attitude and outlook.
If you can sustain your brain chemistry with healthy neurotransmitter levels by following a plan of exercise, a healthy diet and or supplements, you will gain physical and emotional strength which in turn will give you the inner strength to become motivated.
Have you noticed that rainy days make you feel tired and dull, while sunny days brings out joy? We all know that every occurrence has a reason, like in this situation it may have a scientific reason because of insufficient exposure to sunlight that has been related with low levels of melatonin and serotonin, weight gain and sleep disturbances.
Don’t ignore that yearly feeling as a simple case of the blues because you may have a seasonal affective disorder. Seasonal affective disorder, which is also known as SAD, is a type of depression that is cyclic and seasonal, meaning that symptoms come back and go away at the same time every year.
It is also sometimes considered as a subtype of bipolar disorder. It can sometimes be difficult for a doctor to identify SAD because other types of depression may mimic SAD. Symptoms in SAD start in fall and continue into the winter months but less often in spring or early summer.
Studies show that SAD is diagnosed more in women than in men but men have more severe symptoms. It appears to be common among people who live far from the equator due to the decreased amount of sunlight during winter. It was also shown that people with it are more likely to have blood relatives with the condition. The disorder is classified as winter SAD, summer SAD and reverse SAD. A fall and winter version (winter depression) symptom includes depression, hopelessness, anxiety, oversleeping, loss of interest in activities you once enjoyed and appetite changes especially craving for carbohydrates. Spring and summer SAD (summer depression) symptoms include insomnia, irritability, agitation, weight loss, increased sex drive and poor appetite. Reverse SAD is a form of bipolar disorder and the symptoms are persistently elevated mood, increased social activity, and hyperactivity.
Researchers still do not know the cause of SAD in specific people. Some say that it is caused by genes, age and body’s natural chemical. However, there are few factors, which may be to blame and this includes circadian rhythm (biological clock), melatonin levels and serotonin levels. The reduction of sunlight level in fall and winter interrupt the body’s internal clock. The interruption of circadian rhythm could lead into depression. The seasonal change can lead to imbalance of the hormone melatonin. This plays an important role in patterns of sleep and mood. A drop in the level of the brain chemical, serotonin, could be partly responsible for SAD. The reduction of serotonin is caused by decreased exposure in sunlight and perhaps leads to depression.
Just like in other mental health disorders, SAD has treatments. Treatment includes light therapy, medications and psychotherapy. Light therapy also known as phototherapy uses a device that gives bright and white light is considered the best form of treatment at this time. It mimics the outdoor light and appears to cause a change in brain chemicals associated to mood. This is because of the hormones stimulated by way of the retina in the eye. Some people with SAD prefer to use medication for treating it. Medication includes; bupropion, paroxetine, sertraline, fluoxetine and venlafaxine. Bupropion helps in preventing depressive episodes. Psychotherapy is another preference. It can help in identifying and changing negative thoughts and behaviors into positive ones. It also has a beneficial impact in a person because he also learns a healthy way to cope with depression and manage stress.
Aside from the treatments, it is helpful to make your environment brighter and sunnier, take a long walk or soak up the sun and take exercise regularly. Physical exercise helps relieve stress and anxiety. Being fit makes you feel better and makes your mood lift. It is normal to have some days when you feel down but if you suffer a long time it is better to seek a doctor. It is a good idea to be well prepared in coming to a doctor so that you will not be afraid. Keep in mind that treatments may take several weeks to notice full benefits and not all medications have no side effects. It is better to choose an anti-depressant which has fewer side effects and remember about light therapy. It is better to talk to your doctor before buying the light therapy box to make sure you’re getting a high-quality light box with the same type of light as the sunlight. In general, it’s better to be more fit and have a healthy and nutritious diet to prevent any illness.
Depression is a sad thing, no doubt, it can create alienation among family and friends, subsequently loneliness for the person suffering. Loneliness and depression are not uncommon; there are many people that suffer from this ugly disease. Many don’t talk about it, in which case the cause doesn’t get pursued and the problem doesn’t get solved.
Depression alone is a dismal situation, add loneliness to that and it just multiplies the feelings and it seems everything is beyond your control. There are many solutions but people just do not want to talk about it. Talking is good. It releases those fears and gives an opening for help. There is a lot of help if you were to just look around and get closer to those you care about.
To conquer the loneliness and depression is a big step towards recovery and back to living a life you once knew – happy, involved and close to family and friends. Your depression worries those that care even if you don’t realize it, probably because you are caught up in that dismal world of black and white. Dig into your mind; find what is causing this downward spiral that you are spinning in. If you can find the cause then you can cure it.
If it makes you feel better not to talk about it at the beginning, write down all those sad thoughts and things that make you feel that way, you will find getting that stuff out of your system, even down on paper makes a difference and it may not be as bad as you thought. It is like your pet shedding unwanted hair, it is a relief to get it out of the way. Once you have that out of the way, then you can feel better about talking. The people that care about you won’t turn away, they will want you back.
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The first step, and it can be a big one, is to free your mind of whatever is coaxing it into loneliness and depression. This is probably the biggest hurdle to overcome, the very beginning, the initial move to getting your life into some semblance of normal order. You will notice the difference in those close to you as your condition improves, as you participate more in family events. Find your friends again, go on a trip, something new somewhere different. Loneliness and depression doesn’t have to rule your life, if you look around and compare that which has a hold on you and what difference it would make if that was gone, you will most certainly want to make a move to recovering and banishing that dark abyss from your soul returning to well being.
Nobody enjoys going through life with these feelings, feelings that entice you into a solitary world of nothing but misery. There is help, no matter what. Begin by getting together with your family, talking with your family allows them to come into your sunken state and helps them pull you back. See it as being rescued from that gloomy world. The more time you spend alone, the deeper that hole becomes. It is something you must be strong about, determined, yes, you want to be happy so go to it, start today.
As an added note, if your depression has gotten deep enough you have thought about suicide you should go to your doctor immediately. There are medications that can put you back on the right track. You just need a little help to get there. Don’t think about just yourself, but those you love you and want to have you in their life.
You get a break at work, and all you have to do is present your groundbreaking idea in front of senior management. Sounds easy, right? But when you got up in front of everyone, you start trembling, sweating, you can’t speak or move and you feel your heart pounding. You might have just experienced a panic attack.
Panic attacks can be very terrifying, especially for people who experience it for the first time. But it’s very important to know that these are highly treatable.
A panic attack is an episode of sudden and intense fear and apprehension. Some of its symptoms may be palpitations or accelerated heart rate, trembling or shaking, blurry vision, shortness of breath, feeling of choking, abdominal stress, chest pains, and weakness in the knees. Sometimes you might even feel that you’re going crazy, or worse, dying.
Panic or anxiety attacks have a lot of causes. Some causes are biological like genealogy, post traumatic stress disorder, hyperthyroidism and Vitamin B deficiency. Some people also experience symptoms of panic attacks as side effects of certain medication. Recurrent attacks are often triggered by a specific situation, like speaking in public, or getting in a crowded elevator.
Going to a physician or a psychiatrist will help you. Since the causes and symptoms of these attacks vary from person to person, it’s very important to know exactly what you’re going through. Sometimes just understanding the situation is a very big step towards coping with the problem. Some therapist would also recommend taking some medication to go with the therapy.
There are other more natural things besides therapy and medication to help you cope. You can help yourself by avoiding substances that are known to contribute to panic attacks. Smoking and caffeine can provoke panic attacks in people who are susceptible. It’s not realistic to just suddenly stop smoking or drinking coffee. Eat a balanced diet, and just cut back a little everyday until you realize that you can actually do without them. Getting a good night’s sleep as often as you can will also help lower your stress level, thus lowering your risk of having an attack.
Panic or anxiety attacks can occur anytime and anywhere – when you are driving to school, in the middle of an important client meeting, or even when you are asleep. It may last for as short as a couple of seconds to as long as 30 minutes. However, these attacks can be pretty scary, and it can greatly affect your life. A person who suffered an attack may be in constant fear of having another attack, therefore increasing his or her risk of an actual attack. It can develop into panic disorder if the person suffers an attack more often, and if it’s not treated as soon as possible. It is therefore very important to learn about the problem and the effective cures to stop your panic attacks.
One of the ways in controlling panic or anxiety attacks is through medication. Usually a therapist will recommend some specific drugs to go with therapy sessions. There are disadvantages to undergoing medication for panic attacks, first of which is, a person can become dependent on the drug and won’t be able to function properly without it. Drugs can also be expensive, and you don’t want to include drugs in your budget forever. Drugs can offer an almost immediate solution to panic attacks; however, drugs do not actually cure the root cause of the problem.
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Fortunately, there are now a lot of available more natural cures for panic attacks not involving medication. Of course, it helps to know exactly what it is you’re suffering from, so a visit to your doctor or therapist is a great first step to identifying the problem. The next step is to change your lifestyle. Studies have shown that sugar, caffeine, and nicotine can increase your risk of having a panic attack. Of course, it’s understandable that you cannot just quit smoking or drinking coffee all of a sudden. Cut back your intake of these substances in your own pace, and maintain a balanced diet. Another important thing to remember is to get as much quality sleep as you can. It is during our sleep that our body gets restored. Not getting enough sleep can make us irritable, and increase our stress levels.
Everyone lives with new challenges each day, which may affect the kind of person they become. Some people suffer enough that they are lead to believe there is no point in continuing with life. Sometimes, the reason for this bleak outlook comes from a psychological disorder, such as bipolar. Most people who have bipolar conditions know that this will have a major impact in their daily life. This kind of disorder develops in the late adolescence or early adulthood. However, there are also children that have been identified as having it.
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Bipolar disorder is the given name to describe a set of ‘mood swing’ conditions that is felt by a person. The most severe form of it is called ‘manic depression’. This disorder may affect both sexes. However, women who have it will usually have more episodes of depression, while men are more prone to begin with manic episodes. Doctors stated that the disorder has no single cause. It has been shown that some people are genetically prone to it. However, not everyone with hereditary liability develops it. We must take note that not only genes cause it. It also believed that external environment and psychological factors are involved in developing the illness.
Bipolar disorder is divided into several types and each has different patterns of symptoms. These include: bipolar I, bipolar II, cyclothymia, rapid cycling, and mixed bipolar. Bipolar I disorder is the more severe disorder. People with type I experience longer ‘highs’ and have psychotic experiences while those who are suffering from bipolar II disorder have less severe symptoms. They experience episodes that only last hours or few days and the severity of the ‘highs’ does not lead to hospitalization. Cyclothymia is a mild form of the disorder. Those who have cyclothymia tend to have more mild symptoms than with full-blown bipolar disorder. About 10% of people with bipolar illness have rapid cycling. In rapid cycling, four or more episodes of depression in a year occur. In most forms of bipolar conditions, moods vary between elevated and depressed but with mixed bipolar disorder, a person experiences both mania and depression simultaneously.
Each type of bipolar disorder may affect different people differently. The symptoms vary in pattern and severity. The disorder was commonly referred to as a part of depression but experts recommend that there are significant differences between depression and bipolar symptoms. Symptoms of bipolar disorder can spoil job and school performance, ruin your relationships with loved ones and disrupt daily life. Although bipolar is treatable, many people do not recognize the symptoms and should know that it tends to worsen without treatment. Thus it is essential to know the symptoms and to have the proper treatment. The first step to lessen bipolar problems is to learn more about the disorder and recognize those are experiencing it. Some doctors recommended that medication can prevent episodes but more varied treatment can be better than medication. Medication alone is not enough to fully control the illness. Bipolar requires long-term treatment because it is a chronic illness.
Study shows that if you are free from stress and maintain a healthy work-life balance, you are less likely to suffer. Most of all, surround yourself with friends that you can turn to, who will help and encourage you. A psychiatrist can also help find a way between the twists and turns that you feel. Suicidal thoughts and behavior are common among people with bipolar disorder. To get rid of these thoughts, first contact a family member or your loved ones and seek help from your doctors. The most effective treatment strategy for bipolar treatment involves a combination of medication, therapy and a lifestyle change. The goal of treatment is to recover from the longer disruptions of life.
Dealing with bipolar disorder isn’t easy but to have a successful treatment, you have to make smart choices. If you ignore the illness, it will certainly get worse. Living with untreated bipolar disorder can lead to troubles in relations and career. Anti-depressants do not help people with the disorder in the long term. In fact, they may even trigger rapid cycling between moods. If you feel helpless and hopeless you should remember that you are not alone.
Many herbs and nutrients have been shown in scientific studies to possess anti-stress properties. These herbs and nutrients can help the body rebound from stressful situations or help support body organs and tissues associated with the stress response.
Herbs that may help counter some of the adverse effects of stress include the following:
- Siberian ginseng is considered an adaptogenic, meaning it has a normalizing effect and helps bring the body back to homeostasis. Siberian ginseng improves the body’s nonspecific stress response, which is a general biological response rather than a response that relates to a specific stressful event. It also improves immune function and overall well-being.
- Panax ginseng can enhance immune function, physical stamina, and mental acuity and increases resistance to toxic environmental substances. However, Panax ginseng can also create overstimulation if used improperly.
- Panax ginseng should only be used under the supervision of a qualified health-care provider.
- Ashwagandha (Withania somnifera), also known as Indian ginseng, protects against stress-induced ulceration, lowers chronically elevated cortisol, enhances energy, reduces anxiety, and can counteract stress-induced hyperglycemia.
- Other adaptogenic and sedative herbs include schisandra (Schisandra chinensis), Indian tobacco (Lobelia inflata), vervain (Verbena officianalis), and lemon balm (Melissa officianalis).
Specific nutrients that can help the body manage the internal stress response include the following:
- Vitamin C helps normalize levels of cortisol and ACTH (adrenocorticotropic hormone; another stress hormone) in situations of severe stress.
- Vitamin B1 protects the adrenal glands from functional exhaustion.
- Vitamin B5 enhances adrenal function and helps regulate cortisol levels.
- Alpha-lipoic acid helps prevent toxin accumulation in tissues. (However, caution is advised with certain chemotherapy drugs and radiation therapy).
- L-theanine is an amino acid found in green tea leaves that has been shown to promote relaxation, improve sleep quality, and heighten mental clarity and focus.
- L-tyrosine helps restore the ability to perform tasks under stress.
- Phosphatidylserine prevents oversecretion of cortisol and ACTH in response to stress.
Useful Ways on How to Stop Panic Attacks
Panic attack, also known as anxiety attack, is an episode of intense anxiety that can cause the physical sensations of fear such as shortness of breath, dizziness, trembling, racing heartbeat and muscle tension. This disorder affects nearly 20 million people in the world with many sufferers focused on ways on how to stop panic attacks.
To help you out, below are some useful ways on how to stop panic attacks.
1. It is really important that you consult a health expert and tell him about your symptoms. With this, any medical condition can be treated once it has been ruled out. Unfortunately, even if the medical condition has already been ruled out, there is no easy way out in making the symptoms disappear. However, with diligence in following the doctor’s advice, you can surely make your way out of this disorder.
2. As much as possible, avoid taking in excessive caffeine and sugar as this will make you more hyper than usual.
3. Doing exercise can also be a big help for your mental health. This is because exercise helps in reducing stress and less stress means less tension in the body, therefore, you will experience lesser panic. The best exercise to stop panic attacks is cardio and yoga. Cardio exercises can help improve your heart rate as well as give you a good sweat while yoga can help you attain more balance and flexibility.
4. Along with a good exercise is meditation. Meditation is not really scary. In fact, it can help you become more aware of what you are thinking and can help you identify what thoughts you are thinking that can usually trigger the panic attack. If you are still new to meditation, you can also read books or listen to audio tapes to help you out.
5. Another way to stop panic attacks is by acknowledging its occurrence. Panic usually exists due to fear and it gets stronger because you fear it. To solve this, inform someone and say it out loud that you are suffering from an anxiety attack. By doing this, you will most likely remove the stigma and fear that you are feeling.
6. Now, when you think that you are going to have an anxiety attack some time during the day, try to wear a rubber band on your wrist. And when you feel the beginnings of the attack and feel like you are out of control, try snapping the rubber band. This would jolt you and bring you back into reality. Repeat this several times as well as assure yourself that you are safe. However, if the rubber band trick does not work out for you; try pinching yourself in order to help prevent the anxiety cycle from building up.
7. Another way to stop panic attacks, which may also be the hardest step of all is through facing your fear. Remember, if you always try to avoid the situation, the anxiety will never disappear; it will always remain dormant inside you. That is why it may be advisable that you immense yourself to the situation where you are anxious about. If you try to face your fear and deal with it, you can then take control of it. Try doing it several times in order to get used to the situation and praise yourself every time you have accomplished it. Most importantly, when doing this kind of practice, you can always remind yourself that no mater how anxious you were on that situation, somehow, you have managed to survive. The goal here is not to let you suffer more from panic attacks but to let you confront your fear and make the situation become easier and easier as the situation permits.
Effective relaxation techniques for anxiety are varied and sometimes based on individual taste. They can be important for maintaining well-being and productivity. Here are seven proven areas to consider.
I. Burn up the excess energy
Anxiety in chemical terms produces stress hormone like cortisol and adrenaline. These can be useful short term to for the extra energy need for fight-or-flight response to a real and imminent danger. But the stress hormones also come at a cost. One can reduce these stress hormones in the body and brain by expending energy in innocuous or productive methods like a fast walk or cleaning around the house or yoga. Aerobic exercise, by the way, can improve mood by increasing endorphines.
II. Distract yourself
As such, burning up stress hormones may not make the anxiety-producing thoughts and circumstances go away. Neither will distractions, though distractions can be a powerful temporary way to stop feeling anxious.
There is a danger here. Distractions can become a form of avoidance behavior. One of the strongest reactions to feelings of anxiety is avoidance. We avoid what we fear. Avoidance tends to strengthen the anxiety over time, whereas embracing and facing one’s anxieties, and especially the symptoms of anxiety, can be empowering.
So distractions must be used carefully. Distractions away from anxiety can be useful especially if the thing toward which one is distracted is healthy, positive, and serves a useful purpose in recovering from anxiety.
A simple example is gratitude. Distracting oneself from anxiety and to a feeling of gratitude has proven to be helpful in improving mood and well-being. Enjoyable and healthy hobbies may serve a similar purpose. So can confronting false negative assumptions and replacing them with realistic and positive thoughts. So often can deliberately slower, deep breathing exercises.
III. Alter your brain chemistry
Various psychotropic (mind altering) drugs are well known for producing a sense of calm, though they may have significant negative side effects depending on the individual. On the natural side, various herbs like Kava Kava, amino acids like tryptophan, aromatherapy and homeopathy remedies also may chemically alter the brain so as to make one feel calm or sedate. Some of these can also have negative side effects, generally less severe than drugs, and generally both drugs and natural substances should not be taken together in combination without consulting a doctor.
Especial caution should be exercised when pregnant since mothers treat their in utero babies at the same time that they treat themselves. Homeopathy substances can be relatively safer.
Such substances are probably best used in moderation, temporarily or occasionally.
Alcohol can also have a calming influence, but when avoidance behaviors are strong, be especially aware of addiction. Alcohol can also increase depressive mood.
IV. Just say “No”
There may be rather practical methods of increasing relaxation and reducing anxiety. Just saying “no” to various extracurricular stresses and added responsibilities may help relax one.
One does not need to be perpetually active dawn to dusk. Nor is multi-tasking something one should emulate. Sometimes even children’s schedules can be too hectic for them too.
V. Add the enjoyable
On the flip side, sometimes adding an enjoyable hobby or activity (or switching to a job one likes) can actually be relaxing. The key is that one really enjoys the added activity. A few examples are music, social engagement, sports, reading, shopping–whatever. Getting excited about such things can, for example, redirect anxious energies in constructive ways.
A hot bath or (shoulder) massage can relax tensed muscles.
One caveat, however is that too much of a good thing can be too much. Overuse of computer games can be stressful to eyes and nerves, for example, even if enjoyable.
VI. Exercise good sleep habits
Is it necessary to boast in how late one works? Sleep deprivation decreases productivity and can have significant negative impact on anxiety. Lack of sleep is not a form of relaxation, but its opposite.
A few tips. Go to bed early, like before 11 PM local time. Do not eat for several hours before bedtime. Early stages of digestion do not make for good sleep quality. Do something enjoyable and less stressful before bedtime like read or listen to music in order to prepare. keep the sleeping area as dark and quiet as possible. Even the dull light of a clock radio shining in one’s closed eyes can reduce sleep quality.
Note however that oversleep can be a sign of other health related problems such as depression.
VII. Deal with the problem
Sometimes one has a problem relaxing and a problem with anxiety because of financial worries, relationship strife, a long commute, job stress, a toxic living environment, or some other practical problem that needs a practical solution. Solving the practical problem (a whole other set of subjects) can also be an effective relaxation technique for anxiety.
It does not matter which relaxation techniques one uses (and there are more than listed here) so long as they prove effective at reducing anxiety, are targeted to one’s needs, and are used wisely.