9 Tips on How to Fight Anxiety Or Panic Attacks.Anxiety and panic attacks are common, but they don’t have to be a permanent part of your life. Learn to recognize them, and you can find ways to fight them. Panic attacks generally start suddenly, without warning. They can occur in places where you’re not comfortable, like the mall, while driving or when you’re asleep.
- Breathe
If you’re having an anxiety or panic attack, try breathing deep and slowly. It will help you to calm down and focus on what’s happening instead of worrying about it. Many people who have panic attacks have physical symptoms like a pounding heart, shortness of breath, nausea or chest pain. These are often caused by shallow or fast breathing. - Relax
Relaxation techniques like yoga, meditation and progressive muscle relaxation can help you to calm down your body and mind. They can also be useful during a panic attack. When you feel anxious, your breathing becomes shallow and erratic, and you tend to tighten up certain muscles in your body. Learning how to control your breathing can reduce physical symptoms of anxiety such as light-headedness and a racing heart. - Give yourself permission to have an attack
Anxiety is an emotion that can be overwhelming and intense, especially when it’s ongoing. But it’s not always a sign of a mental disorder. A panic attack, on the other hand, is more severe and intense than anxiety. They occur suddenly, without warning and come on for no apparent reason. - Talk to a friend
If you know someone who struggles with anxiety or panic attacks, try to talk to them about it. This will give them a chance to see that they have people who care about them and who want to support them.
Some people have a hard time talking about their mental health issues, because they worry that other people won’t understand what they’re going through. They might also be worried that if they talk about it, they will be judged or feel ashamed. - Do something you enjoy
Having something to do can help you take your mind off the anxiety or panic. Try taking a walk, listening to music, or practicing yoga.
It’s important to practice these strategies regularly, because they strengthen your body’s relaxation response and decrease feelings of stress. 9 Tips on How to Fight Anxiety Or Panic Attacks.They can also help you cope with stressful situations in the future. - Change your environment
Panic disorder is an anxiety condition characterized by repeated episodes of sudden feelings of intense fear that can be so severe they interfere with your daily life. The symptoms of a panic attack include chest pain, shortness of breath, and a racing heartbeat (heart palpitations). These feelings often recur during the same situation or cause you to avoid certain places or situations that you think may trigger them. - Change your diet
When you eat foods that are high in calories, fat and added sugars, your body can react by increasing your stress levels. So it’s helpful to switch to a healthier, whole- food diet that’s packed with nutrients.
Foods that are high in protein, like fish and poultry, can help lower anxiety. They’re also rich in vitamins and minerals that can calm you down. - Exercise
Exercise has been shown to reduce stress, improve sleep and boost mood. It also releases chemicals that can help you relax, including endorphins.
However, people with a history of anxiety or panic attacks can be anxious during exercise. That’s because the physical changes that happen to your body while you’re working out – shortness of breath, a fast heart rate and sweating – mimic symptoms of anxiety. - Get enough sleep
Getting enough sleep is one of the most important things you can do for your health. It reduces the risk of heart disease, depression, obesity and other diseases. But, if you have anxiety or panic attacks, it can be hard to get the right amount of sleep. Here are some tips on how to get the rest you need.