Anxiety And Panic Attacks

How to Deal With Anxiety By Practicing This Simple Method

It’s easy to say whether you have anxiety or panic attacks, but there’s not just one form of anxiety. You may have stress from many scenarios, or you may have a specific type of anxiety or panic disorder. Knowing what you’ve got is vital because it lets you handle it better. Take a look at these various types and symptoms of anxiety disorders.

Types of Anxiety and Panic Attacks

1. Generalized Anxiety Disorder

A severe anxiety disorder which many people don’t even know is called generalized anxiety disorder (GAD). With GAD, you feel almost constant anxiety, though situations or circumstances can induce it and make it worse. This condition is a state of general anxiety where it may not be extreme, but you have issues with social interactions, exhaustion, restlessness, frustration, lack of control, and tight muscles. It also can lead to emotional and physical symptoms due to anxiety disorder, but it also tends to be well treated.

2. Panic Attack Disorder

Panic attacks may be isolated or in conjunction with another fear or disorder of mental health. Many people have both panic and severe anxiety disorder, making it impossible for them to control. If you tend to get a sudden feeling of fear where you feel the need to escape or have a heart attack, you may have a panic attack disorder. With this condition, you sometimes have panic attacks that can be caused or unexpectedly occur. Some signs of panic include chest pain, shaking, fear, tunnel vision, heart palpitations, and the sensation of being choke or difficult breathing.

3. Social Phobia

If you feel good when you’re alone or around people you’re familiar around, but then you unexpectedly experience fear, discomfort, or anxiety when you’re around unfamiliar people or gatherings, you may have social phobia. There are different kinds of social phobias, from being scared of most people, feeling uncomfortable around strangers, or just getting phobias with large groups of people. Some people will experience it moderately, while others have it so severely that they tend to avoid public environments altogether. If it’s on the severe side, it’s something that you should speak directly to your doctor. There are also other symptoms of phobia, such as agoraphobia. Agoraphobia is when you are terrified to leave your home or feel claustrophobic, in which you are afraid of confined space. These phobias can generally be treated with anti-anxiety and cognitive behavioral therapy.

How to Deal with Anxiety?

woman with anxiety

If you’re someone who’s just been dealing with your anxiety, you might be looking for some tips to manage it a bit better. In certain situations, you should not ignore the feelings of panic and terror, as there is a wide array of things that can help. The deal here is to find something in a situation that will entertain you from your worry and anxiety but will not make things worse. Here are some tips for helping you start living an anxiously healthy life. 

  • Minimize or cutting down on stimulants like alcohol or pills.
  • Find distractions by starting new hobbies like sewing, coloring books for adults.
  • Jot down your thoughts and track your mood by writing a prompt-journal.
  • Practice focused and deep breathing by using the 4-7-8 technique
  • Use aromatherapy oil, candle, or incense by using the right essential oils by tracking the mood and organize it in a journal.
  • Change your dietary and eating habits.

Too many people are finding unhealthy ways to cope with it, such as temporarily putting a stop to fear and alcohol addiction, but then waking up the next day feeling even worse than when they began drinking. Search for healthier ways to distract yourself, such as picking up a new hobby like writing a journal, using coloring books for adults, or practicing yoga. These can put your mind elsewhere and hopefully stop a panic attack before it gets too bad.

How to Avoid Panic Attack?

What you should think about putting a stop to a panic attack is that you might not consider a method that works for someone else. It takes a bit of trial and error before you find out the ways that will benefit you as a person. Many different things you can do include the following:

  • Count down from 100
  • Tell “NO! Say!” Out as many times as loud as possible
  • Listen to your favorite song
  • Watch a film or TV show
  • Call someone who can calm you down on the phone

4 Things to Avoid When You Have Anxiety

women saying no

You may have been born with an anxiety disorder, but this does not mean that other decisions and lifestyle patterns do not make you worse. The list below contains some items that could cause your panic attacks or make your anxiety even worse. Managing anxiety issues becomes much more comfortable when those problems can be stopped.

1. Being Surrounded by Negativity

Those you want to spend time with will have a more significant effect than you would think. When you’re still dealing with anxiety, such as generalized anxiety disorder, you’re likely to panic and worry regularly. If you spend a lot of time with gloomy and cynical people, their negativity will cause your anxiety. It makes it challenging to be around them, because any time they get angry or complain about something, it triggers all the signs of fear. Try to surround yourself with optimistic, uplifting people.

2. Taking Stimulants to Ease Anxiety

Stimulants can also be harmful to you if you’re prone to anxiety and panic attacks. Consider cutting back on stimulants like caffeine, sugar, and alcohol. Both of these will add to the number of nervous feelings you have, which can even contribute to more regular panic attacks. Start slowly by steadily reducing the amount of coffee you drink each day and trying to minimize the amount of sugar you consume. For alcohol, the faster you can stop or cut down, the happier you will be. Speak to the doctor if you have any issues with avoiding stimulants.

3. Neglecting Dietary Attention

Some vitamins and minerals can make anxiety better or even worse. When deciding what you’re going to eat regularly, don’t forget about the right healthy food. Focus on the dish that allows you to have a high amount of vitamins and minerals from natural food sources. Some of the nutrients that are essential for natural anxiety are vitamin B, vitamin D, and vitamin C., Some of the omega-3 fatty acids, such as whole grains and fish, are a great source of nutrients for the body.    

4. Living a Sedentary Lifestyle

It’s good to get up and start getting around more frequently. With daily workouts, you raise your brain’s serotonin levels and help release your endorphins. Such happy chemicals increase your vitality and satisfaction, which can have a very positive effect on stress and anxiety. For less tension, fear appears to be less severe. You’re going to be more energetic throughout the day, but you’re still going to sleep better at night. Smartwatches that have a step counter might help to motivate you to exercise and avoid a sedentary lifestyle.

Start a Healthier Lifestyle.

women practice healthy lifestyle

The more healthy you are at the physical level, the better you are at the mental level. You will not only minimize stimulants such as alcohol and caffeine but also explore other ways to improve your safety like eating better and healthier food, slowly cut back on smoking cigarettes, start exercising or writing a journal. All that can be a great help in controlling your anxiety every day. 

The following natural treatments may also be of immense benefit.

Essential Oils

Some of the easiest ways to relieve stress spontaneously are with essential oils. Oils are derived from flowers, spices, and plants, and is used as a solution to help you relax and keep you away from fear and anxiety. Some essential oils are best suited to anxiety, providing a relaxed atmosphere, and reducing the number of panic attacks you encounter. Here are some of the critical resources to be used for stress:

  • Lavender
  • Chamomile
  • Frankincense
  • Bergamot
  • Vetiver
  • Rose

You can use this Essential Oils journal as a reference to mix and match the ingredients and apply a few drops to your bath at night, or use the essential oil diffuser, or even make tea with any of these aromatherapy concoctions.

Consume More Omega-3s

You probably know that a proper diet is essential to the natural treatment of your anxiety. One of the vital nutrients you will receive every day is the omega-3 fatty acids. Start eating 2-3 grams of omega-3s a day as they help you minimize stress hormones, which can reduce your fear and panic. You can take a vitamin, but it’s best to get nutrients from natural food sources. For omega-3 fatty acids, this includes seafood such as salmon and cod, as well as whole wheat, linseeds, and walnuts.

Take More Vitamin D

Vitamin D is another mineral that you can use to cure your stress naturally, so you wouldn’t have to take a supplement or consume a lot of food for this vitamin. The best way to get the most vitamin D is by sunlight. Consider walking outside for 15-20 minutes a day to soak up vitamin D, and you’ll start feeling a lot better. Not only does it help relieve your anxiety, but it will increase your overall mood and also make you feel more healthy. You can get an adequate amount of sunshine by going out eating lunch outside in the afternoon before the sunsets.

Start Working Out Regularly

A perfect way to mix sunshine and fitness is to head out for a stroll, hike, or other outdoor activities. And if you don’t want to workout outdoors, doing more physical activity is perfect for anxieties. You’re keeping your heart flowing; you’re calming your mind so that you can de-stress.

When to Look for Help?

Anxiety is not a healthy lifestyle, and not something you should be dealing with every day. It is time to seek medical assistance if it removes you from social circumstances, affects your work or school, or affects your relationships. Speak to your family physician, therapist, psychologist, or anybody with anxiety and panic attacks.

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A Framework for Mindfulness

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A Framework for Mindfulness