Anxiety is something that everyone experiences from time to time. Whether it’s the nervousness before a big business presentation, the awkwardness of meeting new people, or simply attempting to fit all of our errands into one hectic afternoon, those sensations are all part of being human.
Most people experience sporadic bouts of anxiousness. A deep breath and a small pep talk typically suffice to get them through the nervousness. What is the worst thing that could happen? Perhaps others see trembling hands or a quicker heartbeat. However, for some, anxiety worsens and becomes overwhelming, making even ordinary chores seem hard to complete.
Generalized Anxiety Disorder And Panic Attacks
Generalized anxiety disorder (GAD) and panic disorder impact about 13 million adults in the United States. People with these diseases frequently experience persistent, overwhelming anxiety about routine circumstances.
It’s more than just being nervous; it’s continuous and overwhelming, making it practically impossible to control their emotions. In the case of panic disorder, this worry can escalate into full-fledged panic attacks, leaving people with tremendous fear or dread that appears out of nowhere.
These diseases have an impact not only on someone’s emotions but also on their ability to perform fundamental daily chores or interact with others. Anxiety, at its most acute, can cause sudden episodes of physical and emotional suffering, such as panic attacks.
A panic attack can feel like it happens out of nowhere, causing a racing heart, shaking, and shortness of breath. Sometimes it’s so awful that the sufferer begins hyperventilating—rapid, shallow breathing that might be frightening enough to send someone to the ER.
Potential Cause For Anxiety And Panic Attacks
Low serotonin levels, a critical neurotransmitter that regulates mood and overall feelings of well-being, are a major cause of anxiety and panic attacks. When serotonin levels are too low, it is much simpler to experience anxiety or depression. However, serotonin does not exist on its own; it is synthesized from an amino acid known as tryptophan, and this process is strongly reliant on vitamin B6 and iron.
Okayama University researchers studied people who went to the ER after experiencing acute panic attacks or hyperventilation episodes. By comparing the levels of B6 and iron in these patients to those in healthy people, they noticed something important: those who experienced panic episodes had much lower levels of both vitamin B6 and iron than the control group.
Simple Tips for Easing Anxiety and Panic Attacks
1. Add More Nutrient-Packed Foods
Try incorporating foods high in vitamin B6 and iron, such as fish, leafy greens, and beans. These nutrients can help improve your mood by increasing serotonin levels, which keep nervous sensations at bay.
2. Breathe Deeply When Anxiety Strikes
It may sound simple, but deep breathing can make a significant impact when worry sets in. The next time you feel overwhelmed, take a leisurely breath in with your nose, hold it for a second, and then gently release through your mouth. Repeat many repetitions until you feel more relaxed.
3. Move Your Body
You don’t have to spend hours at the gym—a brief walk or some mild stretching might help release endorphins, the feel-good chemicals that naturally combat stress and anxiety.
4. Create a Chill Routine
Find a relaxing activity that will help you unwind at the end of the day, such as reading a book, listening to soothing music, or practicing meditation. Making time for relaxation might have a positive impact on your mental condition.
5. Don’t Be Afraid to Ask for Help
If worry is becoming too much to bear, talking to a professional might be a terrific first step. Sometimes just talking things out with a therapist or a support group can provide relief and new coping methods.
