Do you know ways of controlling anxiety attacks? What do you do when anxiety attacks strike? Normal anxiety usually subsides when the anxiety triggering factor disappears. For example someone who feels anxious when facing an exam will feel calm again after the exam is over. However, in contrast to normal anxiety, people who experience excessive anxiety will usually continue to feel anxiety for no apparent reason. The emergence of excessive anxiety is often caused by anxiety disorders.
People who experience excessive anxiety often feel excessive worry and fear constantly. Over time, this anxiety disorder can get worse and disrupt the quality of life of sufferers. So, how do we overcome these anxiety attacks?
Controlling Anxiety Attack – Tips To Overcome Anxiety Attack
Anxiety occurs when we are in a high-pressure situation, such as dealing with deadlines at work, adjusting to new changes in life, or adapting to being a new mom. Some common symptoms of anxiety are abdominal pain, dizziness, sweaty palms and rapid heartbeat.
Anxiety is our body’s natural reaction to stress, which is actually useful for making us more aware of our surroundings and stay alert.
In your life, you will face many things that make you afraid, worried and anxious. To stop the anxiety from getting worse, you must recognize the warning signs of anxiety and find ways to deal with your anxiety.
The tips below might be useful to help you deal with anxiety.
Many people are not accustomed to doing exercise, but studies report that doing exercise about five times a week can help reduce anxiety, stress and depression.
Without exercising, your stress will cause your muscles to tense and cause pain. When your body moves, excess energy will be expended and you will feel more mentally balanced. As a result, neurotransmitters (brain chemicals that communicate information throughout our brain and body) can be released, causing an increase in your mood and breathing. Exercising regularly can help you reduce anxiety.
Have a healthy lifestyle
Living a healthy lifestyle plays an important role in controlling anxiety. You have to control aspects of your life from getting enough sleep to getting nutrition and hydration, because your body needs enough energy to work. The healthier your body, the less you experience anxiety.
The biggest problem for people with depression is lack of adequate sleep. Sleep helps you to balance your body as well as psychological conditions. Sleep time is also a time for you to relax completely. You must have enough sleep to eliminate anxiety. Try to have a rest for 7-9 hours every night.
Changing your diet or taking supplements is clearly a long-term strategy. Research shows certain supplements or nutrients can help reduce anxiety. This includes: omega-3 fatty acids, ashwagandha, green tea, valerian root, dark chocolate (not excessive).
Also read: Overcome Depression by Sleeping
Visualization is one of the many relaxation strategies that help you deal with anxiety. Try to imagine that you are in a relaxed place, beautiful beach or green garden with lots of flowers for example. Then you will be calmer and have the opportunity to calm your mind so that you can deal with stress naturally.
Look for things that can distract you
Divert your mind, by starting a conversation with someone about a new topic that is not related to a problem that makes you anxious is also a good idea to forget anxiety. If you don’t think about anxiety, the problem might not be in your mind and you can enjoy the conversation.
Limit access to negative things from the media and not let them influence your mind. Use your iPod or other portable media player to download audio books, podcasts, or music, or whatever you like and enjoy.
Start with small goals
Don’t try to set too many big goals because you might feel overwhelmed and anxious. You can divide it into your to-do list, for example instead of writing “cooking dinner” you can divide it into “dinner plans,” “ingredients to buy,” then “preparing dinner.”
Checking small tasks on your to-do list can give satisfaction when you complete them.
Identifying your triggers can take time and self-reflection. In the meantime, there are a number of things you can do to try to calm or calm your anxiety from taking over.
Quick ways to deal with anxiety
If your anxiety is sporadic and prevents you to focus on finishing your daily tasks, there are some quick homeopathic remedies that can help you control the situation. However, if your anxiety is focused on one situation, such as worrying about an impending event, you may see symptoms that occur shortly and usually subside after the anticipated event occurs.
Here are some tips for overcoming your anxiety quickly:
Negative thoughts can take root in your mind and change the severity of the situation. One way is to challenge your fears, ask if that’s true, and see where you can take back control. Sometimes negative thoughts are just imaginative thoughts.
2. Practice to focus, take a deep breath
Try breathing for 4 counts and breathing for 4 counts for 5 minutes in total. By late evening, you will slow down your heart rate which should help calm you down.
3. Use aromatherapy
Whether it’s in the form of oil, incense or wax, aromas such as lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, which can potentially reduce anxiety.
4. Take a walk or do yoga for 15 minute
5. Write journals
Writing down what makes you anxious makes it out of your mind and makes it less frightening. This relaxation trick is very helpful for those who experience anxiety sporadically. It can also work well with someone who has a generalized anxiety disorder (GAD).
If you have talents in drawing or painting, you can express yourself and divert your anxiety by doing something you are good at. The results will also be rewarding, you’ll feel better, plus get a sense of satisfaction with your work.
Check out this video where people with anxiety express themselves with face painting and make-up creativity.
If you find yourself struggling with anxiety, you must remember what you have achieved so far.
Anxiety may always be a part of your life, but it shouldn’t overtake you every day. Even the most extreme anxiety disorders can be treated so that the symptoms are not excessive. Once you find what treatment is most suitable for you, life will be much more enjoyable and not too scary.
Please remember, you need to consult with a psychologist or psychiatrist if you experience excessive anxiety that has disrupted your daily activities or social life, especially if those feelings come with thoughts of suicide or self-harm.
Stay safe, happy, and healthy!
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