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9 Effective Ways to Overcome Anxiety and Panic Attack.

Updated: Nov 17, 2022

How to remove anxiety? This question being searched on Google is increasing day by day. There are over 10,000 Facebook Groups communities where millions of adults are looking for treatment for panic disorder, anxiety and depression.

According to one data, people who have anxiety have found it to be a very common cause.

Family problem,

unhealthy life,

work pressure,

financial problem.

These conditions are leading to anxiety and in some cases to suicide.

Anxiety Symptoms -

Panic, fear and depression have very similar causes. Anxiety disorder is an extreme fear of losing something you love or a severe fear of death due to a rapid heartbeat. But these are common symptoms. It can have different effects and different health problems in each case.

- Shortness of breath

- Dry Mouth

- Dizziness

- Heavily breathing than the usual

- Fear of death

- Sleeping problems

- Tingling hands, cold, sweaty

- Muscle tension

Researchers around the world still do not have a valid reason why this panic attack occurs? What is the main cause of anxiety? Some say it is a medical condition, abuse of drugs and some say it is brain chemistry or genetics.

This picture is showing panic disorder for better understanding
A picture explaining the panic disorder

Is anxiety curable?

According to the American Psychological Foundation anxiety disorder are very treatable. Most patients who suffer from anxiety are able to reduce or eliminate symptoms after several months’ psychotherapy.

Can exercise cure anxiety?

Overthinking is a major cause of panic disorder. So, the answer to the question is whether or not exercise can treat anxiety? Yes, exercise can keep your mind focused and engaged in physical activities, and a full course of exercise during the day will make you feel sleepy on time, and this action will calm your mind and save you from overthinking.

What exercise can reduce anxiety?

1 - YOGA

Yoga is becoming very popular among youth these days, a complete set of yoga with consistency enhances breathing control, mental health and quality of life. Practicing yoga with friends or with new people will enhance life and thus keep you away from stress. Also try to avoid toxic talk and stay away from toxic people.

Practicing yoga for better wellbeing and for better mental health


The main role of meditation for brain chemistry, it brings peace, calm and balance to the mind which can empower you with emotional well-being and your overall health. Meditation will keep your mind focused and prevent overthinking which causes anxiety.

women practicing meditation to instant relief from anxiety
Pacticing Meditation


"Exercise has a dramatic antidepressant effect. It blunts the brain's response to physical and emotional stress," says David Linden, a neuroscience professor at the Johns Hopkins University School of Medicine. Running releases dopamine and serotonin, which will improve overall mood and prevent anxiety and panic attacks.


According to research, when someone does weightlifting or any physical activity, the body releases a chemical called endorphin. And upon the release of endorphins, it keeps your mind positive and improves overall health.

Weightlifting has great way to reduce the stress and overall wellbing


Cardio basically known for burn more calories, it improves pancreas, blood circulation, sexual function, mood, brain and joints and sleeping quality.

6 - WALK

In the rush of work pressure and being surrounded by unhealthy food supermarkets, we mostly forget to give time to our digestive system to digest food, when already eaten food is not digested, it leads to restlessness, obesity and mood swings, and causes anger and psychosis, stress. But walking regularly for 30 minutes to 60 minutes can prevent various health conditions, it will maintain body fat, improve cardiovascular fitness, mental health and much more.


Any morning exercise always starts from the last night, depending on how you slept at night and for how long, waking up in the morning can be more than any pleasure if you sleep well and watching the rising sun is always a great way to start the day. Cycling at a moderate pace early in the morning will cheer you up and help you forget about stress and any depression.


Not only stress or depression but there are many health benefits that emerge from swimming. First and foremost, swimming helps you in weight management where more than 60% of the world's population is suffering from obesity. Swimming primarily triggers the release of endorphins in the brain, brain chemicals that generate feel-good signals.


Stress and happiness, these two words are just words for us but somewhere they are related to each other in different directions. If there is tension, then happiness will break up with you but when there is happiness then tension will break up with you. But none of us want a relationship with stress. Every one of us want to make good life and happy life so in that situation dance has a very important part. Dance introduces you to your inner child and encourages you to laugh out loud and enjoy forgetting all your bad thoughts.


This pandemic and the recent financial crisis around the world have turned everyone's attention in a negative direction. But one thing to know is that if you are reading this then you are a hero. You saved yourself from a deadly pandemic. If you did so, it means you can handle anything else. Your happiness matters the most. Activate yourself to release more and more endorphins in the brain.

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