How to control anxiety attack, 11 best ways to reduce anxiety: In this article we will discuss about how to control anxiety along with 11 best ways to reduce anxiety. So, if you are suffering from anxiety, and panic attacks in life then this article is for you.
(given below are few links that might be helpful)
How To Control Anxiety Attack, 11 Best Ways To Reduce Anxiety
1. Close your eyes for a moment
Closing your eyes stops your negative thoughts, and allows you to refocus your mind on how you’re feeling, and how you’re breathing. Here’s how you can refocus: To refocus your breathing, try to feel the rise in your chest when you breathe. Does it feel rapid or heavy? Try to bring it under control using this technique.
Inhale one breath over a 3-step count. Count upwards in your mind, slowly, like this: One, Two, Three. Then exhale for another count of three. Focus on your breath to reach a calm, slower and steadier pace. Your heart rate should naturally go down as you refocus. And soon you will become aware of your feelings.
“The best things in life are unseen that`s why we close our eyes when we Kiss, Laugh, and Dream”
Further more, keep up the breathing control as you move on to the next step. And that is: to refocus your feelings. Try using this technique: imagine your feeling as a color, such as red, blue, or yellow. Then try giving your feeling a shape – maybe a circle, a square, or a triangle. You could then give the feeling a texture, is it smooth or rough?
(Sounds awkward but it really works)
How about a temperature hot or cold? How does your feeling act? Is it still or does it bounce or melt away? Yes I know it sounds awkward to some people, but it really works, believe me. This technique helps you pick apart how you are feeling. It enables you to refocus because you need to concentrate on describing the feeling.
In short, most of your anxiety feeling are temporary, and will pass. You need to give yourself the time to accept the feeling, and move on from it. This technique is excellent at buying the time to do that and shifting your focus from anxious, negative feelings to feelings that are more in control. In fact, the technique you have just worked through is a great stepping stone to practicing, and also a nice way on how to calm down a panic attack.
DEEP BREATHING EXERCISES AND TECHNIQUES FOR STRESS MANAGMENT
2. Meditation is good to reduce anxiety
Meditation comes second in our list of how to control anxiety attack with 11 best ways to reduce anxiety. Well, meditation is a great way to practice the technique you have just learned. Here’s a challenge for you: Make it a goal to meditate for one minute each day for 30 days. You can set an alarm to remind you to meditate at the same time each day.
Mark your progress on a calendar, and tick each day off as you go along, it’s so satisfying! And the best thing about meditation is that you can do it anywhere at your desk, on your sofa, or even on the bus. Squeeze it in wherever you can! Naturally, it will become part of your self-care routine, and is good for anxiety relief.
Remember, your mental health is just as important as your physical health so, think of anxiety meditation as part of your mental health self-care routine. The more you practice, the greater the benefits -and you’ll be less anxious overall as you will get used to the regular “self-check-in” as I like to call it! You might find that practicing meditation will help you with this next technique too. Meditation is ideal to control anxiety attack, and is one of the best 11 ways to reduce anxiety.
“Silence isn`t empty, its full of answers
3. Respond rather than react
This involves taking a moment to think before deciding what you’re going to do next. When you’re anxious, your thoughts might be confused, and full of fear. This can lead to negative impulsive decision-making. Like a chemical reaction, you don’t want to erupt, you want a calm, calculated, and slow response.
Moreover, buy yourself time to think by saying a set phrase to trigger the mental breathing and thinking techniques. In conversation, this could be something like “That’s good to know. If you wouldn’t mind, I just need a moment to think about that!” So, this helps put you in control of your thoughts to make a decision.
“Instead of getting defensive, just say, thanks for letting me know your thoughts. I`ll consider them
Master Your Emotions: A Practical Guide to Overcome Negativity and Better Manage Your Feelings
4. Decision-making and problem-solving
Dwelling or obsessing over specific thoughts not only makes you feel worse about the situation, but also wastes time and delays finding a solution to the problem. I know it can be difficult to overcome feelings of anxiety, and to calm down anxiety attacks. It may be helpful to recognize that feelings are temporary. They will pass over time and may have to do with specific biochemical processes that are happening in your body at the time.
Maybe you didn’t get enough sleep, you’re hungry, or you’re still healing from an injury. Focus on what you can do to make progress, suppress those thoughts which are holding you back. Believe me, focusing really helps you on how to control anxiety attacks, and is one of the best 11 ways to reduce anxiety.
“A wise man makes his own decisions. An ignorant man follows public opinion”
Better Decisions, Fewer Regrets: 5 Questions to Help You Determine Your Next Move
5. Believe in yourself and practice this mantra
Believing yourself comes at 5th position in our topic of how to control anxiety attack with 11 ways to reduce anxiety. You will want to reach for things that give you comfort. Maybe a quick fix like a cigarette or a strong coffee. You might even reach for a cheeky sugary treat like biscuits or a caffeine fix like coffee. Whatever your vice, try to avoid giving in to it for comfort. You’ve got everything you need up here.
That’s right; you can make progress by rewiring your brain. Your body can get into bad habits, and it takes practice and effort to get new, better habits. Every now, and again do something different. So, this pushes you out of your comfort zone, and helps you learn from new experiences. It could be something really simple like picking a new vegetable to try or picking a different flavored lip balm.
“Believe in yourself a little more”
Repetitive habits also include your social media activity, and the apps that you use. You could try minimizing push notifications on your phone from apps or switching off from social media, and having a mini technology detox. Notice when you are spending too much time doing something that could be distracting you from things you have to get done.
Believe In Yourself: Business Essentials For The Millennial Entrepreneur
Fun Coffee Mugs -Believe in yourself. You are braver than you think, more talented.- wise quotes for inspiration and success
6. Halt
If you’re starting to freak out ask yourself are you feeling hungry, angry, lonely or tired. Sometimes something as simple as eating something or meeting a friend for coffee can make you feel better.
“Let yourself bloom and don`t let anyone halt your growth”
Anxiety Test – MHA Screening – Mental Health America
How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life
7. Breathing deep to control anxiety attack
Try 4, 7, 8, breathing this is a great exercise for people with panic or for insomnia. It’s really simple to breathe in for 4 seconds hold for 7 seconds, and breathe out for 8 then repeat. You are counting and breathing, and by that you can pull yourself away from those repetitive thoughts, and begin to calm down.
This is a really big one, and really helps me feel less helpless when I’m having a bad day. Some recommendations, the podcast on being about finding meaning in life, the Tumblr everybody has a brain, and vines by Jeffrey Marsh. So, now you know how to control anxiety breathing, believe me it really works.
“Breathing is a medicine. I forgot how to breathe, but I am learning all over again”
THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life
8. Move
Wiggle your toes, wiggle your ears, go downstairs and get a glass of water walk around the block. People say that exercise helps with anxiety but when I hear that word I often fall into a pit of self-hate, and despair. So, you don’t need to run a 5k to feel good you just need to move.
“Every day is a new day, and you will never be able to find happiness if you don`t move on”
Move: How the New Science of Body Movement Can Set Your Mind Free
9. Mindfulness
Mindfulness meditation is so hot right now. Studies have shown that continually practicing mindful thinking helps to reduce cortisol the hormone that creates stress. Here’s a good beginners meditation, focus on an object you see around you that’s natural, whether the banana on your desk or the plant in your living room now, really focus on it think about it as though you’ve never seen it before. What it looks like, what it feels like, where it came from, etc.
If your mind starts to wander don’t worry just bring your focus back to this object. If you try this for as little as five minutes it can really help.
“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally”
10. Start small things that scare you reduce anxiety
The one really annoying thing about anxiety is that small things can sometimes feels really big. Like say trying to call a stranger on the telephone (in a good way)
Focusing on one small thing at a time can make your problem seem more manageable. For example, when I finally succeed in calling that cool hip new restaurant, and making a reservation, not only do I get to eat delicious food but I helped overcome fear when I win.
“If it excites you and scares you at the same time, it probably means you should do it”
Do One Thing Every Day That Scares You: A Journal (Do One Thing Every Day Journals)
Fears, Phobias, and Anxiety in Cats and Dogs
11. Practice self-care to control anxiety attack
In our list to control anxiety attack with 11 best ways to reduce anxiety attacks, practicing self-care comes at last position. This one’s really big one. To make sure that you are aware of what triggers your anxiety, and make an effort to look after yourself. In fact, make this the most important thing you do. Your happiness is more important than anything else. So, stay away from things that upset you like alcohol or toxic people.
Search on internet, find an anxiety therapist near me, and go to them regularly. Take your meds to wash your face before bed. Get a cactus as a pet or write in a journal. People with mental normal stuff can sometimes feel hard but it doesn’t make you a failure. It just means that you have an illness that you have to be constantly aware of. In short, sometimes it’s painful but mostly it makes you the most interesting person in the room.
“Take time to do what makes your soul happy”
Awakening Self-Compassion Cards: 52 Practices for Self-Care, Healing, and Growth
Culturally Responsive Self-Care Practices for Early Childhood Educators
What does anxiety means
Feeling anxious can be a lonely, emotional state of mind. The good news is you have the power on how to control anxiety attack. Also you have the power to train your mind out of those negative thoughts, and into better more positive thinking habits. First, let’s briefly explore what anxiety means? and its symptoms so we can tackle it a bit better.
When we talk about anxiety, we usually talk about a bunch of different emotions that people experience. All these emotions relate to how people feel when they’re faced with danger. So, when we talk about fear we usually mean how people feel when they confront an immediately present danger for example, let’s say that you were walking in the woods, and you came upon a snake that would be fear or a fear response.
“Although anxiety is part of life, never let it control you”
But when we talk about anxiety we talk about dangers that are not so immediately present. For example, if you were gonna be taking a test maybe in a week, the feelings of apprehension that you would feel for a long time long before the test. Generally speaking, all the terms fear, anxiety, and apprehension usually refer to the emotions that people experience when they’re confronted by danger or threatening things.
(Problems with anxiety)
So, everybody feels anxiety in some situations or fear in other situations. When we talk about problems with anxiety we mean experience anxiety that is more than what most people usually experience. That’s important because people who tend to have problems with anxiety, and when we follow them over time tend to also develop problems with depression. Anxiety in men are as common as anxiety in women.
Anxiety symptoms
Further more, particular for anxiety it’s going to be normal to feel anxious sometimes for all of us. It’s something we want to feel a little anxious so that we take action on things that need some action. But if the anxiety is getting so paralyzing that we’re avoiding important things like I don’t want to, I don’t want to look at my blood sugar because it might be high, it might be low. I don’t want to go to that clinic visit because I might get some bad news.
When you start to see it interfere with the things you need to do in your daily life, then you want to start to think could this be getting in my way, and does it deserve some treatment.
“Its sad actually, because my anxiety keeps me from enjoying things as much as I should, at this age”
Physical Symptoms Of Anxiety
It’s not uncommon to have all sorts of muscular symptoms. Anxiety headache, backaches, shoulder problems, tight necks, anxiety when eating, all these sorts of things can be problems that people with anxiety might experience.
People with anxiety might also experience very unusual sensations such as choking sensations, difficulty swallowing, feeling short of breath. They might have their heart racing sometimes. Moreover, people might actually experience some chest discomfort, sometimes it is mistaken for heart attack. They can feel queasy nauseous, feel as though they may become sick to their stomach or vomit or fear vomiting.
“I am severely overwhelmed with everything. Even small tasks make me feel like breaking down. Everything is just too much for me now”
Further more, you can have all sorts of gastrointestinal distress like diarrhea. Other sorts of problems might be excessive sweating, sweaty hands, sweaty palms. All these would be very common symptoms, and forms of anxiety. If those are the symptoms you are suffering from, then you must consult an anxiety specialist or take anxiety help online by starting anxiety help chat.
Anxiety disorder definition
As you approach the podium, your heart rate jumps. Your mind blanks, and as your chest tightens. You start to feel as if at any minute, you could die. Occasional anxiety is an expected part of life. For a person with an anxiety disorder, the anxiety does not go away.
Further more, anxiety disorders can get worse over time. Symptoms of anxiety disorders include restlessness, fatigue, irritability, trouble concentrating, and difficulty sleeping. About one-third of U.S. adults experience an anxiety disorder at some time in their lives. So, finding ways to relax can help, connecting with family, and friends can help you cope.
“Anxiety is feeling of worry, or unease, typically about an upcoming event or something with an uncertain outcome”
Also if you are having continuous negative or suicidal thoughts, and they could also be stopping you from sleeping, consult an anxiety specialist or google anxiety specialist near me, and get anxiety disorder help immediately, without wasting any time.
Anxiety might be physical as well as mental
By this, I mean intentional self-harming or intoxication with alcohol(yes anxiety from alcohol is possible). As I’ve said before, healthcare professionals will not judge you for your actions. They will always do their best to help you. All you have to do is reach out, and give them a chance.
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Conclusion
Well, yes there are many medicines available these days to stop anxiety, and panic attacks. Remember, those medicines also contains chemicals that are not good for your health. In my opinion the above given “How to control anxiety attack with 11 best ways to reduce anxiety” is a much better, and natural way. The information that I gave you is worthless if you don`t put it to use. This is not one of those things that you can just jump into, and then after a couple of weeks give up. This is a life long thing. Start thinking about your life in such a way that you are able to feel happy, complete, and victorious. Eventually things will fall into place because you feel more empowered. This is the life you choose, not the life somebody imposed on you. So, Take good care of yourself, and others.
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