Anxiety is a common mental health issue that can affect people of all ages. It causes feelings of worry, nervousness, or unease which are difficult to control and can seem unbearable at times. Anxiety often goes along with panic attacks which are characterized by intense fear, uncontrollable shaking/trembling, chest pain, and a rapid heart rate. A panic attack can be frightening for some people who do not know what is going on or why they feel this way. This article will provide you with six pieces of advice on how to better deal with anxiety and panic attacks
1) Change Your Environment
It may be difficult to see during an attack, but anxious feelings are often triggered by an environment that is particularly stressful or filled with stimuli. When this is the case, it can be helpful to simply take a break from these surroundings and allow yourself space to calm down. Also, you can simply take a walk and get some fresh air. If you’re feeling worried in one environment, try relocating to a different one to see if it helps. When you learn to manage anxiety and panic attacks, you will understand that the best thing to do is remove yourself from any triggering situations. Also, it is beneficial to learn about anxiety and panic attacks so that you understand their triggers.
2) Practice Meditation
Meditation has been shown to be very effective for people who struggle with anxiety and also those who suffer from stress and depression. Because it can take some time and practice to develop a habit of meditating every day, it may be helpful to start small. When you feel comfortable, gradually increase the amount of time that you meditate each day. Meditating is a great way for people who suffer from anxiety or panic attacks to ease their symptoms and allow themselves some quiet time. It’s also important to make sure your body is properly supported when you sit in meditation postures.
3) Write Down Your Thoughts
It’s not uncommon for anxious thoughts to run through people’s minds during a panic attack. When this is the case, it can be helpful to write down your thoughts. This allows you to gain some distance between yourself and those thoughts which may make anxiety more manageable on a day-to-day basis. Write down exactly what you’re thinking without censoring it in any way. Then, put these thoughts to the side and try thinking about something else.
4) Visualize Your Safe Space
People often have a safe place that they can go to when they are feeling anxious or overwhelmed. This could be somewhere you have been before, like at the beach or in the mountains, or it could also be something you’ve seen online. It’s helpful to take some time and visualize this place until your anxiety lessens. For example, if you’re trying to get out of a panic attack, imagine yourself in your safe place and begin thinking about the things that make it calming. By doing this, you can quickly take control of your emotions and relieve some of the symptoms of anxiety.
5) Practice Breathing Techniques
Breathing techniques are another way that you can take control of your body’s response to anxiety and panic. When we feel anxious, our breaths often become shallower which causes more problems and makes us feel worse. It can be helpful to practice breathing techniques like deep breathing or alternate nostril breathing to relieve some of the symptoms associated with anxiety and panic attacks. It’s also important to try and not focus on any negative thoughts that arise when you’re doing this.
6) Find A Support System
One of the best pieces of advice for anxiety and panic attacks is to find a support system in your life. This could be anyone from friends or family members to online communities. Having someone to talk to who knows what you’re going through can be beneficial and reassuring. It’s also important to be able to talk about your anxiety and panic with people in your support system because it may help you see that what you’re feeling is valid and real. Also, it’s important that you don’t bottle up your feelings if at all possible. Instead, try and find someone you trust and let them know what you’re going through.
Anxiety and panic attacks can be difficult to deal with because they are such complex processes. The best thing you can do is remove yourself from your environment if it’s triggering, and try to stay calm with meditation or breathing techniques. These tips will hopefully help you better manage your anxiety and panic attacks.