So many people are suffering from Anxiety and Panic Attacks these days. About 40 million American will live with Anxiety disorder, which is more than the occasional worry or fear.
While it normal to get nervous about an important events of life changes, it is not no normal to be in constant worry or fear. Anxiety disorders can range from a generalized anxiety which is intense worry you cannot control, to panic disorder which are sudden episodes of fear, along with heart palpitations, trembling, shaking,mor sweating.
I suffered from anxiety and panic attacks for many years, finally I found a therapist who could teach me to manage them, with medication. I was very thankful.
For people with anxiety disorder, it’s important to look into strategies that can help manage or reduce anxiety in the long term, my therapist worked with me until I could manage the anxiety and panic attacks on my own.
Everyone can benefit from other ways to reduce stress and anxiety with lifestyle changes (instead of depending on pills) such as eating a well balanced diet, limiting alcohol and caffeine, and taking time for yourself.
Plus there are steps you can take the moment when anxiety starts to take hold. Try these tips to relax your mind and help you regain control of your thoughts.
1. Stay In Your Time Zone
Anxiety is a future-oriented state of mind. So instead of worrying about what’s going to happen “reel yourself back to the present.” Ask yourself what’s happening right now? Am I safe? Is there something I need to do right now? If not, make an “appointment” to check in with yourself later in the day to revisit your worries so those distant scenarios don’t throw you off track.
2. Relabel What’s Happening
Panic attacks can often make you feel like you’re dying or having a heart attack. Remind yourself: “I’m having a panic attack, but it’s harmless, it’s temporary, and there’s nothing I need to do.” Keep in mind it really is the opposite of a sign of impending death – your body is activating its fight-or-flight response, the system that’s going to keep you alive.
3. Fact–Check Your Thoughts
People with anxiety often fixate on worse-case scenarios. To combat these worries think about how realistic they are. Say you’re nervous about a big presentation at work. Rather than think, “I’m going to bomb this,” for example say, “I’m nervous, but I’m prepared. Some things will go well, and some may not,” Getting into a pattern of rethinking your fears helps train your brain to come up with rational ways to deal with your anxious thoughts.
4. Breathe In And Out
Deep breathing helps you calm down. While you may have heard about specific breathing exercises you don’t need to worry about counting ti a certain number of breaths. Instead stay focused on evenly inhaling and exhaling. This will help slow down and re-center your mind. (When I used to have anxiety and panic attacks I would find myself holding my breath, which makes it worse).
5. Follow The 3-3-3 Rule
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body – your ankles, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help bring you back to the present moment.
6. Just Do Something
Stand up, take a walk, throw away a piece of trash – any action that interrupts your train of thought helps you regain a sense of control.
7. Stand Up Straight
When we are anxious, we protect our upper body – where our heart and lungs are located – by launching over. For an immediate natural reaction, pull your shoulders back, stand or sir with your feet apart, and open your check. This helps your body start to sense that its back in control.
8. Stay Away From Sugar
It may be tempting to reach for something sweet when you’re stressed, I admit I need to work on this) but that chocubar can be more harm than good, actually eating to mcg sugar can worsen anxious feelings. Instead of reaching into the candy, drink a glass of water or eat protein, which will proya slow energy your body can use to recover.
9. Ask For A Second Opinion
Call or text a friend or family members run your worries through them. “Saying them allowed to someone else can help you see them clearly for what they are. It can also help to write your worries or fears down on paper.
10. Watch A Funny Video
Laughing is a good prescription for an anxious mind. Laughter has lots of benefits for our mental health as well as lowering anxiety. Actually more than exercise can.