Stress scale for adults

Score of 300+: At risk of illness.

Score of 150-299+: Risk of illness is moderate (reduced by 30% from the above risk).

Score 150-: Only have a slight risk of illness.

Stress scale for non-adults

Score of 300+: At risk of illness.

Score of 150-299+: Risk of illness is moderate. (reduced by 30% from the above risk)

Score 150-: Slight risk of illness.

How stressed are you?

Let’s face it: life can be overwhelming at times – to say the very least. The ways in which we deal with stressors are as individual and unique as our different personalities. What works for one person may not be the remedy for another, but there are some strikingly similar physical and mental symptoms we may experience, leading us to seek solid panic attack treatments so that we may live fuller, healthier lives.

There are several holistic treatments that respond favorably to anxiety, and you can use them in the peace and privacy of your own home to thwart the next panic attack that assaults your system.

When the television is blaring, the phone is ringing, and someone has just arrived at the door, you may feel as if there is no way out, becoming overwhelmed and ill-equipped to deal with the situation.

Yet it is entirely within your power to manage anxiety – and resulting panic — in a healthier way. You may not have control over what happens in your life, but you can control your reactions to difficulties you encounter.

Of course, a knee-jerk reaction to anxiety is to try to remove it entirely from your life. But this is not always possible and, in some cases, it may not be the best approach. Instead, you might consider limiting your contact with whatever causes your anxiety and look around your own home for ways to find anxiety relief:

1. Take a break — just a few minutes away from the situation can help clear your head, enabling you to better handle anxiety in the long run.
2. Eliminate “all-or-nothing” thinking. If you’re having trouble studying for a test, do you assume that you are going to fail the entire course? If you have a disagreement with your spouse, do you think he or she will eventually leave you? If your mother is ill, do you begin worrying that she will die soon? Such disaster-oriented thinking will lead to further anxiety or panic. Adopt a more realistic approach to problems to limit your emotional reactions.
3. Begin to focus on performing tasks well rather than perfectly. Cut yourself some slack!
4. Abandon the “winner-take-all” philosophy. If you feel you always have to win, you’re setting yourself up for competition — even with yourself. Adopt an “everybody wins” philosophy. Following this viewpoint will alter your perspective of your own anxiety, helping you to just “take life as it comes.”
5. Anticipate your panic. When you feel it coming on, visualize something calming, such as an ocean or a tree. Don’t give into the temptation to self-destruct. Getting angry will not solve your problem. If you feel as if your blood is about to boil, take a step back and reassess your options.

That’s just the short list; there are many natural treatments for anxiety . Granted, it is not easy to control the onset of panic and anxiety. But if you learn to make a habit of controlling your reactions to anxiety, it will be well worth the work involved.

Anxiety Disorder can be a debilitating and all-consuming condition for many of those who suffer from it. Whether you are affected by Generalized Anxiety Disorder, Panic Disorder, Social Anxiety Disorder or one of the many other forms of the disorder, you may have investigated the option of using prescription medication as part of your treatment.

With over 19 million people in the U.S. alone reporting suffering from some type of it, anxiety disorder is the most common of all mental health disorders. Fortunately, anxiety disorder is highly treatable, and with professional help, it can often be completely overcome. Many times, successful treatment depends only upon individual or group therapy and learned relaxation techniques. In some cases, however, anti-anxiety prescription medication is also recommended. The most commonly prescribed anxiety medications are benzodiazepines, such as Xanax, because they tend to have fewer side effects than anti-depressant medications. But benzodiazepines also carry a risk of alarming side effects and can be highly addictive, spurring many people to seek safer, more natural alternatives.

There are many natural herbs for anxiety which have been proven to effectively ease many of the symptoms of anxiety with a very low risk of side effects. Just as with prescription medications, everyone reacts differently to natural medications, and it can take time to find the right combination and dosage for your body. There are many combination remedies on the market that include a mixture of effective ingredients, and that may provide you with long-lasting anxiety relief.

Passion flower, an ingredient that is often used in natural medicine, alleviates hyperactivity, anxiety, insomnia, nervous tension — and is even sometimes used to treat Parkinson’s Disease. Passion flower soothes and calms and can lower high blood pressure.

Lemon balm is a general restorative for the nervous system, can reduce blood pressure and also calm the digestive system.

Lavender is an excellent anxiety treatment and one of the best natural panic attack treatments. Lavender is a general tonic for the nervous system and a natural relaxant.

Valerian is a popular natural ingredient that can be used as a sedative and a painkiller. It is often effectively employed as a treatment for anxiety and for insomnia, as well.

You may find that with psychotherapy, cognitive-behavioral therapy, relaxation exercises or support groups, or some combination of all of them, you do not need any medication. But if you do decide to explore the option of medication, natural treatments for anxiety can provide you with safe, effective results, without the risk of side effects that prescription medications pose. Natural medications are becoming increasingly popular as awareness of them grows, and you might find that they are the right treatment for you as well.

- Anxiety or excessive worry
- Panic, fear and phobias
- Pessimism
- A tense state of mind accompanied by irritation and impatience
- Obsession
- Suicidal tendency
- Repetitive thoughts
- Low self esteem
- Emotional behaviors like anger and aggression
- Insomnia or light sleep
- Craving for sugar
- Post menstrual syndrome
- Chronic pain
- Abhorrence of dark weather

Low serotonin levels may be caused due to genetic variations in alleles or due to acquired reasons. Two examples of genetic variations are worth mention here. Infants that are born with abnormal structure of serotonergic neurons are more vulnerable to SIDS (Sudden Infant Death Syndrome) and serial killers are known to have constant low levels of serotonin.

Diet plays a crucial role in maintaining serotonin levels and a diet rich in  like walnuts, mushrooms, fruits and vegetables helps keep the requisite levels in place. Chicken and turkey are rich in Vitamin B6, which plays a vital role in the production of serotonin. However, there are other factors that may cause serotonin deficiency in the body. Among other, acquired reasons include the following:

- Stress
- Over exposure to plastics and chemicals
- Lack of exposure to sunlight
- Deficiency of serotonin precursors like tryptophan
- Niacin deficiency as well as deficiency of other vitamins, minerals, and calcium
- Insulin resistance
- Progesterone deficinecy
- Dimished flow of blood to the brain
- Excessive use of antidepressants

Serotonin stored in platelets also behaves as a vasoconstrictor and prevents bleeding to aid in the healing process. Overdoses of serotonin can lead to pulmonary hypertension due to constriction of the pulmonary vessels. Serotonin may by itself cause the development of excess fibrous connective tissue in the heart when eaten in large quantities in diet.

A condition called serotonin syndrome is caused by extremely high levels of the neurotransmitter. It is practically not possible to reach an overdose through a single antidepressant but a combination of drugs like SSRI (Selective Serotonin Reuptake Inhibitors) and MAOI (Monoamine Oxidase Inhibitors) can result in an overdose.

Serotonin levels can be brought to the desired levels by synthesized serotonin derived from its precursor, the amino acid tryptophan. But it is always better if medication can be avoided. Although the effect of diet on emotion is short lived, steady serotonin levels can be maintained by effective management of diet by regular consumption of foods containing serotonin.

Source: Native Remedies

Deep breathing is a critical piece of maintaining good health. It helps to relieve a range of stress-related symptoms, such as anxiety, panic attacks, and irritability. Breathing exercises is something you can practice any time you feel the need. In fact, signing and yawning are signs that your body isn’t getting enough oxygen; the sigh or yawn is your body’s way of righting the situation. The following deep breathing techniques are modeled after yogic breathing exercises. Deep breathing increases the levels of oxygen to your organs, calms the nervous system, helps to keep your mind clear, relaxes the small arteries, and permanently lowers blood pressure.

Abdominal breathing

Lie down on a mat or on your bed. Take slow, deep,rhythmic breaths through your nose. When your abdominal cavity is expanded, it means that your lungs have filled completely, which is important. Then, slowly exhale  completely, watching your abdomen collapse again. Repeat 6-10 times. Practise this morning and night.

Extended abdominal breathing

Extended abdominal breathing is a variation of the above. When your abdomen expands with air, take three more short inhalations. Then, after you’ve exhaled in one long breath, don’t inhale yet. Try three more short exhales.

Abdominal lift

Stand with feet apart (about shoulder width), bend the knees slightly, bend forward, exhale completely, and brace your hands above the knees. Then lift the abdomen upward while holding your exhalation. Your abdomen should look concave. Stand erect again and inhale just before you feel the urge to gasp.

Rapid abdominal breathing

This is abdominal breathing done at a fast speed, so it feels as though your inhalations and exhalations are forceful and powerful. Try to do this 25-100 times. Each breath should last only a second or so, compared to the 10-20 seconds involved in regular deep abdominal breathing.

Alternate nostril breathing

Hold one nostril closed, inhaling and exhaling deeply. Then alternate nostrils. This breathing exercise is often done prior to meditation. It is thought to balance the left and right sides of the brain.

Related posts:
Conscious breathing
How to meditate
Benefits of yoga

You might already know that there are a number of treatment options available for people suffering from debilitating panic attacks. Many of these options belong to the natural remedies category and they promise to offer instant as well as long term relief from panic attacks. You can take your pick from herbal tablets, liquids and capsules.

Panic attack treatments – Popular products

Most of the popular natural panic attack treatments have propriety ingredients, which are usually plant or vegetable extracts. For example, Nerve Tonic is one such product and it taken by the sublingual method meaning it is dissolved under the tongue. Nerve Tonic is not at all addictive and can be discontinued at any time.

Similarly, another product worth mentioning is PureCalm, which manages to tackle panic attacks using the theory of aromatherapy. All you need to do is have about twelve to twenty drops of PureCalm per day and you will feel yourself more calm and relaxed. PureCalm is 100% natural and does not have any side effects.

Natural treatments and group programs

Understanding the reason behind your panic attacks can also help you cope with them better. Natural treatments for anxiety include group therapy programs that focus on panic attack treatment and help people overcome them without any medications (pharmaceutical or otherwise). You can search for a program in your area and join one – you might just be surprised at how taking a simple class can help you manage your panic and anxiety attacks.

Massage and acupressure

Many people consider massages as relief only for physical problems. However, special techniques such as acupressure and shiatsu are known to provide anxiety relief as they for focus on certain stress points of the body and exercise those points. This is probably one the best ways to fight panic attacks; however, they do take some time to have an effect. Therefore, you need to be patient when using acupressure and massage remedies to help you overcome anxiety.

There are new innovations in the field of panic and anxiety relief on a regular basis so it is quite likely that you will be able to find newer ways to treat your panic and anxiety attacks in the years to come.

Stress itself is not harmful. It is our inability to deal with our bodies’ responses to it can be. Those how can’t cope, and suffer prolonged stress, are said to suffer from burn-out. An upset stomach, insomnia, or a tension headache might come to mind when you think of “stress-related” health problems. But increasing scientific evidence indicates that stress can turn abstract worries into concrete threats to health, from depression to heart attacks, and even to life itself.

One of the ways to check your stress level is to rate your emotional responses. Check the following emotions. If you are experiencing over half of them constantly, then you need to take action.

• Anger
• Anxiety
• Depression
• Desperation
• Frustration
• Guilt
• Helplessness
• Irritation
• Lonely
• Panic
• Rage
• Self-consciousness
• Trapped
• Unloved

Any that you experience at a level of more than five out of ten, should be taken as indicative of high stress level.

Stress-relieving tips

Self-awareness:

• Be aware of you body. Notice if stress or tension is building up in any area.
• Be aware that sometimes you may experience more than one emotion at a time and sometimes these emotions may conflict.
• Notice that your emotions affect your actions and that your actions affect other people’s emotions.

Communicate:

• I you have trouble expressing how you feel, you’re allowed to rehearse when your are by yourself.
• Be assertive. If you feel annoyed or undervalued by someone – tell them, they may not have realized.
• When you need to get something off your chest, ask a friend to listen.
• Remember to share when you’re feeling fine and happy too.

Express yourself:

• Learn to let off steam without hurting anyone. Bash a pillow, smash some dishes, shout in an empty room or sing loudly.
• Take a physical exercise just for the fun of it.
• Take up something creative and allow yourself to be not very good at it.

Control:

• It’s important to learn how to control your breathing, either trough breathing techniques or some form of meditation.
• Concentrate on what’s positive around you.
• You have control over situation. If they are causing your stress, then leave. If you choose to stay, then that’s your choice.

Complementary therapies:

• Yoga
• Relaxation and visualization
• Autogenic training
• Acupuncture
• Hypnotherapy
• Counseling

Reference: Jessel-Kenyon, J. Encyclopedia of well-being.