The heart will begin to race and beat at what feels like a dangerous level, you might become hot and begin to sweat profusely, and the most debilitating effect will be an inability to calm yourself down. The mind will race so quickly that it will become difficult to focus on any single topic, and completing the simplest of tasks or even reading a chapter of a book will become virtually impossible. When all of these effects occur simultaneously, you will be well in to a full-fledged panic attack that can last anywhere from an hour to twelve or more hours.

When this happens, it is common that the sufferer will begin to second-guess his/her own sanity, and might become convinced that something is terribly wrong with them or that they have lost their mind. The attack will feed off of these thoughts of insecurity until the sufferer is rendered useless. Having had panic attacks, I can honestly say that they are the worst things that I have ever experienced in my life.

There are a number of prescription drugs that are available from psychiatrists, which can effectively relieve anxiety and prevent the actual panic attack. The most common are prescription drugs that double as anti-depressants and anti-anxiety pills that prove to be very effective. The medication may cause some side effects that take some getting used to, but speaking from experience, the benefits of the drug far outweigh the sometimes-annoying side effects.

Handling anxiety without drugs

The most effective way to avoid severe anxiety or having a panic attack without the medication is simply to monitor your daily stress level by controlling your diet and lifestyle. If you are prone to experiencing intense anxiety, consider cutting back on or cutting out the coffee, tea, or sodas loaded with caffeine and sugar. All of the caffeine within these drinks will only make you edgier, and edginess leads to a panic attack. Too much sugar can have the same effect.

Try to avoid being too spontaneous, as those of us with high anxiety levels perform much better when we know what to expect is within reach, and creating a daily routine can aid in surviving the trials and tribulations of the work day.

When you feel yourself getting anxious, step away from the scene and try to relax for a few minutes by taking some deep and even breaths. You can even adopt a daily meditation or yoga routine, which is something that has proven to be very effective and invaluable to me. Breathing in and out of a paper bag and hyperventilating is a good way to calm yourself if you reach the stage of having a panic attack because once the attack starts, it is almost impossible to control. Also, avoid drinking alcohol because of its depressant effects, and try to find more body and mind friendly ways to take the edge off every day. If your anxiety is severe, talk to a doctor because he or she can prescribe a mild sedative to take at the onset of a panic attack, which will usually curb a lengthy attack.

If you suffer from severe anxiety or panic attacks, you are not alone. Today’s workforce undergoes incredible mental stress, which might say something about modern American values and the importance of making a profit at any cost. Don’t let the stress from a job control your life because a job is only a part of your life. If we place less emphasis on making a buck and more emphasis on living, we will do our bodies and minds a great favor. If you are too stressed to work, then you are not helping yourself or your company. So take some deep breaths, relax, and remember that life is too short to be spent in constant worry.

The most obvious benefit is the social interaction that we have with our pets. They fulfill the natural craving for emotional relationships. The desire to be loved is a powerful one and our animals fill it very well. A snuggle from a kitten or a wet kiss of a dog are equally as loving a hug from a friend or family member.

Stress reduction is another benefit to owning a pet. Petting an animal has been shown to reduce heart rate, blood pressure and even the arteriosclerotic process. Stress can also be alleviated when we talk to our pets. If we can get things off our chests by telling Spot, we often feel some relief, and animals will listen without judgement. Also, it is difficult to be angry or frustrated with something when you see your cat is being silly.

Animals that need to be walked every day will increase the amount of exercise one recieves. Your puppy doesn’t care that you had an exhausting day at work. It’s added motivation to get up and out when you have those big brown eyes looking at you. Certain animals have been shown to improve safety. Whether it is an intruder that they alert you to or if a cat wakes you when there is smoke in the house, many pets have saved there owners’ lives.

Although it is impossible to measure, pets increase their owners sense of worth. Whenever we do something for another living thing that needs us, we feel better about ourselves. They meet our need to care for something or someone else.

One should not rush out and get a pet without thought and consideration. It must be taken in to account the conditions that the pet will be brought into. First, pets are not inexpensive to keep. Vet bills, food and equipment can be more expensive than many realize. Do you have the space for the animal to run around? Do you have the time and patience to exercise the animal? Do you have the discipline to train your new pet? Are you prepared for a few accidents on your carpet while they are being house-broken? These are just a few of things to consider. Discuss these items with people you know who have pets and ask them how they cope with these issues. If you can come to conclusions on these issues, you will be bringing the animal into a positive environment—for the both of you.

Holding back on anger may deceptively give others the impression that you may be a sucker or a coward. Acting out your anger is damaging. You also lose your dignity. So if you can’t keep in anger and you can’t throw it out, then what can you do?

You can re-direct your anger. Don’t focus on another as the object of your anger. It is your own doing that you got worked up to such a state. Simmer down and recognize that you are agitated by your own temper. Express your anger at yourself. Preferably just verbally. The person who ignited your ire will give you credit for taking control of the situation so graciously. Hopefully, he/she is more likely to feel ashamed and make amendments to atone for his/her sins.

Positive expression of anger can actually work for you. Negatives like flying off the handle can make relationships fly through the window. Make your opinions count. Express yourself rationally. If your behavior is irrational, then your opinions won’t get past your breathlessness.

For every ping, there is a pong. Action begets reaction. If you’re going to give an eye for an eye, then pretty soon you’ll run out of eyes and teeth to give away.

Positive anger management is learning from every situation. Come out a wiser person. There’s no beauty in a toothless grin.

Are you a hostile person? People who are hostile are those who are tense and uptight even when they are smiling. They have an intense need to win even when they are “competing” for recreation with friends. Although they have a tendency to be extremely critical of others they are sensitive to slightest criticism. Arguments often occur over trivial matters.

When the body is constantly functioning in this hostile mode, the immune system is weakened. There is a constant release of hormones like epinephrine, norepinephrine, prolactin and testosterone. These hormones increase the blood pressure, heart rate, blood volume, and respiration. These responses would be harmless if they occurred only occasionally, but in hostile individuals the part of the nervous system that slows things down becomes ineffective. The body stays in this heightened state all the time. There is no relief, even with sleep.

The heart is particularly at risk when a person lives under these conditions. When the heart beats faster and pumps more blood, more wear and tear is sustained. Damage occurs in the walls of the coronary arteries, which are the arteries that go to the heart. When these walls get “scuffed” and damaged it is easier for plaque to stick to them. This plaque accumulates to fill up the arteries much like a pipe that gets plugged with lime. When the “pipes” to the heart are reduced in size blood is unable to reach the muscle and this is how heart attacks occur. Without blood, heart tissue dies.

Numerous studies have shown that hostile personalities suffer more coronary blockages, Coronary heart disease, death from heart disease and second heart attacks. Certain studies have even predicted which participants would be diagnosed with these heart conditions. So what should you do if you are reading this feeling like you should be expecting a heart attack any moment?

The first step is to recognize that you need practice to break the habit of hostility. Ask yourself why your buttons are being pushed or why you are angry. Could you be overreacting because of an insecurity you feel about yourself? If you have a legitimate reason be angry, stand up for yourself. Don’t be a doormat. Make your feelings known in a direct manner. Hostile people get into the habit of not trusting people and assuming the worst in every situation. Remind yourself to be tolerant and non-judgmental. When things are starting to get to you, try to distract yourself from the situation. For example, if traffic is getting you heated, turn up the radio and start singing. (I personally, recommend turning up an oldies channel. The lyrics are sometimes silly and can instantly lift your mood). Eliminate substances from your diet that could further increase the speed of you body’s systems. Some of these include: caffeine, sugar, and nicotine.

Hatha-yoga is probably the most popular type of this practice. People use Hatha-yoga in order to improve their health and sense of well being. This is accomplished by learning body control through breathing exercises, posture positions, and by concentration of the mind. The people of today’s modern society usually practice Yoga for the benefits of relaxation.

There are numerous posture positions to choose from, but the most common and most widely-known is the Lotus Position. To perform this, you must be first seated on the floor. Place your right right on your left thigh, and your left foot on your right thigh. This may sound easier than it really is. In order to accomplish this, bend your right leg at the knee and grab your right foot with your hands. Then, place your right foot on your opposite thigh. The next step is to bend your left knee and grab your left foot with your hands. Place your left foot on the opposite thigh. Both knees should be on the floor, and the bottoms of your feet should be facing upward. Keep your spine straight too.

Now that you have your feet and legs in place, you will need to position your hands also. There are three ways in which to do this:

The first position- Hold both of your hands palm-side up. Now place one hand on top of the other hand and lay both of them on the heels of your feet.

The second position- Keep the palms of your hands down and place both hands on your knees.

The third position- Place the palms of both hands face-up. Then place both hands on your knees and form a circle with your thumb and index finger. Keep the remaining fingers straight outward.

Another common technique that can help you relax and de-stress your body is called “alternate nostril breathing.” It is, of course, performed by breathing through one nostril at a time. In order to do this, use your thumb and the little finger of your right hand. Use the right thumb to close off the right nostril. Lay the remaining fingers gently between your eyebrows. Inhale slowly and deeply through the remaining open nostril, and then hold your breath as long as you possibly can. Then, when you cannot hold your breath any longer, uncover your right nostril and cover your left nostril with the little finger of your right hand. Let your breath come out slowly-do not force it or blow hard- and exhale completely through your nostril. You can practice this technique for a few minutes every day, or you can use it anytime that you feel the need to relax.

Deep breathing exercises, such as this one, has a natural calming effect on the mind and the body because of the increase in oxygen that it brings to your entire being.