Occasionally be anxious or worried for a valid reason is normal anxiety is considered pathological when it becomes a habitual reaction to normal situations and interferes with daily life. Sometimes it is associated with recurring panic attacks that occur in an unpredictable manner. The therapeutic modalities are numerous: specific medications, natural products and psychotherapy. Here, however, we will analyze some alternative methods that can help you control your anxiety.

Breathing Techniques

Breathing techniques are a valuable tool to relieve anxiety states; accustomed to breathe only with the upper part of the chest has negative effects on the body’s biochemistry and can help increase the anxiety. In 1999, a Dutch study has evaluated the positive effects of breathing techniques used in combination with herbal medicine to relieve muscle tension that hinders the expansion of the chest. The exercise to do when you feel you get anxiety or fear a panic attack is as follows: standing, sitting or lying down you have to put your hands under the rib cage open, focus on the diaphragm and breathe deeply at least a dozen times. then with eyes closed, bring your hands on top of the chest and breathing several times by flushing consciously air into the lungs up to the diaphragm.

anxiety-attack

Acupuncture

Clinical experience indicates the usefulness of acupuncture in the treatment of anxiety disorders, and generally requires multiple weekly sessions of acupuncture. However, if the disorder is acute can be increased up to three weekly meetings. The first benefits are seen after six / eight sessions, after which it continues with maintenance therapies.

Exercise and massage

It is recommended to people anxious to practice regularly forms of physical activity and to undergo massages. These two practices reduce the feelings of anxiety and apprehension, either alone, or in combination with medication. The massage lowers levels of cortisol, the stress hormone, and physical activity discharge endorphins, substances associated with well-being, and relieves muscle tension. Even relaxation techniques such as yoga, meditation and tai chi, help to relieve states of anxiety and control your breathing.

Mind-body therapies

The most effective non-pharmacological therapy is cognitive behavioral, also coupled to therapies such as guided imagery, relaxation and biofeedback clinician. Those who follow the psychotherapy associated with these activities report having greater control over symptoms and benefits were confirmed also in the follow-up after 6 years. The important thing is to follow faithfully and regularly therapy choice.