We all suffer anxiety and panic attacks symptoms at some stage in our lives. What changes is, what the level of the attacks is and has, on our ability to live the normal life. Some stress and anxiety is actually good and improves our performance. Whereas when the stress levels become anxiety or panic attack symptoms, we can feel overwhelmed and worried that we might not be able to manage at all.
However, there are things that you can do without resorting to medications to help resolve the situation and create a calmer attitude that allows you to beat anxiety and panic attacks. You owe it to yourself and to others to manage your anxiety when it hits you. Here are the tools that will help you learn how to beat anxiety and panic attacks.
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Tips on How to Beat Anxiety and Panic Attacks
- Take Some Deep Breaths
While we all breathe, when stressed out, we’re more likely to take shallow breaths, this is because our chests tighten up with shoulder tension and muscular tension, causing our breathing to be altered when feeling levels of anxiety.
Since you do need to live, this is a problem for your stress levels. You might feel fatigued, unable to concentrate, and you will notice that you simply don’t feel relaxed. Instead of letting stress take over, you should try breathing exercises to calm yourself.
- Stop For A Few Minutes
When your To Do List is making you sweat, you probably just push on through anyway. As you continue to ‘soldier on’ with your responsibilities, your body creates more stress hormones, making you prone to react more aggressively to additional stress.
Think about it. When you’re upset about something and then someone comes up to you with more bad news, you feel worse about the additional news.
What you need to do is stop the cycle of stress for a moment.
- Write It Down
Often we tend to overstate the anxiety or panic level we feel. We think that we have much more to worry about than we actually do. But if you find that your mind is racing and that you can not concentrate because you are anxious, it can help to write down everything you are worring about.
You can use a special notebook or a plain legal pad to simply write down all of the tasks you need to complete or other things that are on your mind. By seeing your responsibilities in front of you, you will get a clearer idea of how you can tackle them – often in a less stressful way.
If you simply can’t manage the things in your life, stop for a minute and visualize the way you wish things were. Often, we begin to visualize the way things could go. Instead, try to change your thinking to something more positive.
It’s been shown that people who think they’re in a warm place and those who are actually in a warm place have the same brain activity. That is, the brain can’t distinguish between what it senses and what it is ‘told’ by the thinker. If you are feeling anxious, try ‘telling’ your brain that it is something calm and peaceful.
- Walk Away Or Use Distractions
When you are feeling anxious or panicking about a project, allow yourself five minutes to walk away from your desk, or distract yourself by talking to someone else in your office. This distracts you from your anxiety concerns and helps you focus on something more calming.
Once your body begins to feel calm again, return to whatever you were working on.
- Take Control With Planning
Too often, organization and planning get avoided. When you organize your desk, work area, study etc, you can immediately decrease your anxiety levels. So, when you are under a lot of stress, you should stop and clean up your work area in order to allow yourself to feel more in control – because you will be.
- Other Strange Fixes
No matter where you are, there are things you can do that are completely in opposition to those causing your rising stress. Undertaking them will help you change the anxiety and panic attacks symptoms into something more positive.
The more you change your thinking from panic to calm, the more quickly you will be able to get yourself out of a stressful mindset in the future.
- Talk To A Friend
One of the quickest and easiest ways to reduce stress is to talk to a friend. By simply calling them, you can begin to change the way you are thinking about your stress, as well as how you might be reacting to it.
- Beat Anxiety
Anxiety and Panic disorders don’t have to run your life. You need to realize that the anxiety and panic disorder can be avoided and diminished with these simple tips. Most of these ideas can be completed within minutes, allowing you to get back to the work you need to do or the people you need to talk to.
You can be in control of your anxiety and panic disorder, instead of letting them control you. Managing the way you deal with anxiety and stress will help you make better decisions and it will help you understand how to beat anxiety and panic attacks.