What causes Anxiety and how to manage it

The causes of anxiety are different from one person to another.Some get this as a hereditary illness.Some suffer due to some trauma such as death of closer one,while some suffer due to harassment or bullying or other unexpected terrifying events.
The early human being used this anxiety response in order to defend himself or runaway when he saw the the tiger coming.In the modern world,the ancient life styles are not present but we have the same fight or flight responses when we go for an exam,interview etc.But if their occurs some disturbance in the proper triggering of these responses,the term is often defined  described as Anxiety Disorder.
Sufferers of anxiety disorders usually find themselves quite scared.They either get anxiety attacks due to some triggers such as in closed lifts.When anxiety attack comes out of blue or without any trigger,then it is known as "Panic Attack".Those Panic Attacks which occur while sleeping are called "Nocturnal Panic Attacks".
People having Panic Attacks always rush to the ER wards of the hospitals,where they are normally checked and the doctors simply say that you have nothing or you have (just anxiety).The just anxiety sentence doesn't convince a patient and he visits ER time and time,spending lots of money and getting no good results.The problem is that the term "Anxiety" literally means worry and the sufferers often get amazed that why I am having such terrifying symptoms if I have only worries.
The horrifying symptoms of anxiety attacks which make patients rush to ER are the mimicry of heart ailments
such as Angina or Heart Attack because the chest pains,the shoulder pains,difficulty in breathing,very fast heart rate,syncope (sometimes).What else is needed for a common man not to believe that he/she is about to die?
It is believed that Anxiety Disorders are due to chemical imbalances in the brain which are called "Chemical Messengers".These messengers are termed as "Serotonin"
In order to make these messengers work normally drugs,therapy,life-style changes make huge positive difference.


Anxiety Management Techniques:


1.Deep breathing:

Deep breathing is the most easiest practice to follow on regular basis.The technique for the best results is to lay down in a calm room straight and inhale air through nostrils and keep it inside your diaphragm for few seconds.Then release the breath by expanding the diaphragm (abdomen).Do this several times.Don't use chest for inhaling and exhaling

2. Filling a paper bag:

Filling a paper bag is also a very effective means of relieving stress.Just fill the bag completely and then release the air.Repeated do it till you find comfort.

3.Brisk Walk:

Brisk Walk is the best among all exercises.It not only helps us staying fit but also releases Endorphins "Happy Hormones".These happy hormones play a vital role in reducing stress and anxiety

4.Yoga:

Yoga poses are also very effective for calming your mind down but always consult your doctor first before starting these exercises.


5. Stretching Muscles:

Stretching specific muscle groups such as shoulders,shoulder blades or lats,collars,arms,back,chest,thighs,hamstrings and then releasing is very effective.


6.Massage:

Massage therapy has shown remarkable results for individuals