How to Control Anxiety Symptoms

Panic disorder can take you by surprise. One minute, you're feeling fine, and the next minute, you're consumed by anxiety. If you find yourself having anxiety and panic attacks on a regular basis, see a psychiatrist or therapist for help. Even people who are treated for anxiety can still have the occasional panic attack, so it is important to take steps every day to prevent an attack from sneaking up on you.

Things You'll Need

• chamomile tea
• benzodiazepine medications

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Instructions

• 1

  Meditate daily. Meditation can help keep your nerves in check. According to Richard J. Davidson, Ph.D. in psychosomatic medicine, meditation reduces anxiety and provides overall healthy well-being. You do not have to set a lot of time aside to meditate--20 or 30 minutes a day is ideal. Find a quiet space and sit on the floor or a chair. Turn off your phone and any other distractions, and breathe deeply, in and out through your nose. Count each breath as you breathe in, in groups of threes. Once you count your third breath, your fourth breath should be counted as "one" again, your fifth breath as "two" and so on. Try to clear your mind of everything that worries you throughout the day. If worries come back into your mind, calmly dismiss them and continue the mediation.

• 2

  Drink chamomile tea before bed. Many anxiety sufferers have trouble sleeping because their worries distract them at bedtime. Taking a minute before bed to devote to drinking a cup of warm, decaffeinated tea can help calm your nerves and reflect on the day before bed. Set up a routine you look forward to, like petting your cat or dog and sitting in your favorite chair while drinking your tea.

• 3

  Take deep breaths. If you can feel yourself starting to panic, politely excuse yourself from whatever you're doing, and find a place outside or in a quiet room to practice some deep breathing. Breathe in for five counts, then breathe out for 10. As you are starting to feel more calm, breathe in for 10 counts, then breathe out for 20. Shut your eyes and try to imagine a serene landscape until you feel calm and rested.

• 4

  Avoid stressful situations. If you know that loud, crowded stores make you anxious, try to go to the store in the evening or early morning when it won't be as crowded. If you identify the triggers of your anxiety, you can take steps to avoid them.

• 5

  Get help from a doctor. If your anxiety symptoms are out of control and preventing you from leading a normal life, your doctor can prescribe you a fast-acting benzodiazepine medication like Xanax or Klonopin to curb your symptoms. Benzodiazepine medications can be taken on an as-needed basis, but can be addictive and are considered controlled substances by the FDA.