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any people who haven’t been stricken with a panic attack don’t understand how horrible it can be. You may have options to help the situation that don’t require prescription medications.

Here are five ways to heal anxiety naturally:

Psychotherapy
According to the American Psychological Association, “Most cases of anxiety disorder can be treated successfully by appropriately trained mental health professionals such as licensed psychologists. Research has demonstrated that a form of psychotherapy known as cognitive-behavioral therapy (CBT) can be highly effective in treating anxiety disorders. Psychologists use CBT to help people identify and learn to manage the factors that contribute to their anxiety.”

Visit a mental health counselor. They will be able to diagnose your problem and provide the appropriate treatment that will help you deal with this condition.

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Dietary Changes

The Mediterranean Diet is one to consider. This diet emphasizes eating primarily plant-based foods, including vegetables, fruits, whole grains and nuts, and limits the consumption of red meat.

Make sure you eat breakfast. Many people who suffer from these disorders will tend to skip breakfast. This creates added stress on your body. You may have heard that breakfast is the most important meal of the day. This is especially true for people with anxiety.

Studies have shown that Choline, a macronutrient, helps reduce anxiety. Foods rich in choline include collard greens, Brussels sprouts, broccoli, cauliflower, asparagus and spinach.

Sometimes when we have attacks, it may even be related to dropping blood sugar. Keep some healthy snacks around, like almonds, and have a few if you feel an attack coming on.

Lifestyle Modification
Changes to your lifestyle can make a difference, too. Consider managing the stress level that you encounter daily.

Alcohol and recreational drugs can trigger anxiety. Avoid them and seek help through your doctor or a support group if you need to.

Nicotine and caffeine can contribute to your condition. Also, make sleep a priority. Avoid working, paying bills, or even watching TV in bed.

Sometimes you may just feel like staying indoors alone. According to Calm Clinic, this is one of the worst things you can do for anxiety. Even if you’re an introvert, avoid this trap and spend time with other people that you enjoy being around.

Exercise
A cause of anxiety can be worrying about your health and illness. That is reduced when we exercise regularly and stay fit. Try activities that you enjoy such as walking, jogging, cycling, swimming or even dancing. These will help you feel good about yourself.

Staying active is a primary antidote to combating your condition. Studies have shown that it only takes 21 minutes of exercise to reduce anxious feelings. Try to exercise at least 5 days a week.

Herbal Remedies
Chamomile can help calm you down. You can try a tea that contains chamomile, or supplements.

Other natural remedies include green tea, hops (through extracts and aromatherapy), Lemon Balm tea or capsules (within moderation), and omega-3’s (such as docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA)).

Relaxation Tactics
Take time to relax. Yoga and meditation are excellent relaxation techniques that can put you at ease.

Here’s a great breathing visualization technique to try: it’s called the 4-7-8 technique. You start by exhaling completely through your mouth. Now inhale through your nose for a count of four. Hold your breath for a count of seven. Then breathe out slowly through your mouth for a count of eight. Try to do this at least twice a day.

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