Self-Care for Anxiety and Panic Disorders

Self-Care for Anxiety and Panic Disorders

Self-care to promote positive habits is essential for those suffering from anxiety and panic disorders. Unfortunately, there are those who turn to isolation or substance abuse to avoid emotions that prove difficult to endure.

The doctors and the medical healthcare professionals at Riverside ER, located near you in New Braunfels, Texas, want to educate the public on the self-care strategies to alleviate the symptoms of anxiety and panic attacks.

Alternative and Complementary Treatments for Anxiety

Research to support the efficacy of these treatments is limited, but promising evidence supporting the use of these treatments does exist. Below is a list of three common treatments and a discussion of each.

    • Nutritional Support

Anxiety and panic disorders have been linked to nutrient deficiencies, whether through food or supplements. The following nutrients may effectively decrease the symptoms of anxiousness.

      • B-complex vitamins
      • Iron
      • Magnesium
      • Omega-3 fatty acids
      • Tryptophan
      • Vitamin D
      • Zinc


    • Herbal Supplements

Valerian root, chamomile and passionflower are common among the herbal remedies for anxiety. However, these supplements may counteract or cause adverse reactions with medications. It is strongly advised not to begin any self-care through herbal supplements without consulting your doctor.

    • Cannabidiol (CBD)

Research is in the early stages into the effects of CBD on anxiety disorders. Although research does recognize some positive effects of CBD, this alternative treatment seems to affect the brain in medicinal ways. Consumers must research to find a safe product as CBD is not regulated like pharmaceuticals.

There are online guides that consolidate information on CBD and provide recommended questions to ask your doctor.

Physical Self-Care

Patients greatly benefit from physical self-care as it is known that panic and anxiety worsen when physical needs are not met.

    • Exercise

A sedentary lifestyle increases the risk of mood disorders and the symptoms of existing disorders.

    • Alcohol, Caffeine and Nicotine

People retreat to these stimulants for short-term relief, but symptoms will worsen with long-term use. Alcohol and caffeine should be ingested in moderation, and nicotine should be completely avoided.

Managing Anxious Thoughts Through Self-Care

This is the most difficult form of self-care. Below are two strategies to stay positive and to seek positive reinforcement from within.

Mindful and Positive Thinking

The acceptance of intrusive thoughts and allowing them to pass without dwelling upon them will lessen their power. The introduction of positive thoughts is the best counterbalance to the negative.

Seek Reassurance

Reassurance-seeking behavior will provide temporary relief but, as dependency deepens, this behavior will potentially worsen the symptoms of anxiety and panic. By reducing and eliminating this behavior, a patient will find productive ways to cope with worry.


Self-care should be a part of any treatment for mental health. When a patient adopts certain lifestyle strategies to manage the symptoms of panic attacks and anxiety, a higher quality of life will be the result.

The medical professionals at Riverside ER, a 24-hour emergency care center located in New Braunfels, Texas, are certified and trained in emergency medicine. The professionals at Riverside ER know that, by educating the public on self-care strategies for anxiety and panic disorders, appropriate decisions will be made and productive actions will be taken.