What you can do to stop anxiety attacks
As we well know episodes of anxiety attacks can be uncomfortable, unpleasant and unhealthy. Because of this, most people head to the medicine cabinet for a some sort of relief for their symptoms.
While some realize medications a good way to battle anxiety, however there are also additional natural and even as effective ways of dealing your excessive feeling without subjecting the body to negative side-effects.
While all of the techniques that we are going to talk about today are simply a part of living a healthy lifestyle, that doesn’t mean that they are easy to incorporate into our busy daily routines.
While actually touched on these subjects before, but they play such a vital role in the fight against anxiety that they are well worth going over again.
Let’s start off with one of the most important and that is exercise.
Exercise is at the top of the list because it improves the overall health of the body and mind. A mere 30 minutes of exercise, 3-5 times a week is enough to provide you with a nice amount of anxiety relief. Increasing to at least an hour of aerobic exercise day will provide you with maximum benefits for relieving stress and anxiety.
It doesn’t have to extremely strenuous or all at one time. You can break it up into smaller sessions at different levels of intensity, because exercise is cumulative. So you can start out with a 10 minute workout in the morning and finish off with a 20 minute walk after dinner. Find a way to make it enjoyable and easy to include in your daily routine.
Get the right amount of sleep.
A popular saying, “early to bed and early to rise makes a person healthy, rich and wise,” speaks of the importance of sleep in the overall health of an individual. it’s vital to your overall health to get a minimum of eight hours of sleep on a daily basis. This is a well proven and effective technique to battle stress as well as ward off anxiety attacks.
Eat a healthy diet.
Along with exercise and sleep, diet plays an important role in the overall health of the body. Eating healthy foods will help your body chemistry maintain normal hormone levels as well as providing increased resistance to common ailments and illnesses that increase the risk of having and anxiety attack.
Avoid unnecessary stress.
Most stressors are unavoidable and it is unhealthy to turn your back to certain situations that need to be addressed. Still, some situations and people cause unnecessary stress that may lead to and anxiety attack.Avoid people who stress you out, learn the way to say ‘no’, minify your to-do-list, avoid sensitive topics like politics and faith, etc.
Use relaxation techniques.
Meditation, Taiji, yoga, visualisation, progressive muscle relaxation, and breathing exercises will scale back anxiety and promote the feeling of relaxation and emotional well-being
Keep a positive outlook on life.
While it’s terribly troublesome to keep up a decent attitude when experiencing an attack, it’s very crucial to be more conscious and help stay in control over the situation to effectively battle your condition. Don’t think “Oh no, not again!” or “I cannot make it tho’ this” once an episode hits you. Remind yourself that it’s solely temporary and that it’ll be over shortly.. This will help you control your emotions, so that your anxiety will now get worse.
If these techniques don’t work for you, it is probably time to consult a health professional about the problems you are facing.
Since the symptoms of anxiety attacks may be a result of other psychological and physical conditions, you need to consult your doctor and get a complete physical in order to rule out any other possible causes.
If the anxiety prevails and symptoms last for more than 1 to 2 weeks, especially if you have no idea why then it is time to seek the help of a trained therapist.
A person with a severe anxiety disorder will usually be prescribed medication, therapy or both. Prescription drugs for anxiety are usually antidepressants and benzodiazepines. However, they provide short-term relief and thus, other therapy is often recommended.
Therapy often consists of cognitive-behavioral therapy and exposure therapy. They are both effective (especially when combined with medication) to treat anxiety disorders. Cognitive-behavioral therapy helps patients to replace negative thoughts with positive ones.
Exposure therapy, on the other hand, helps treat anxiety attacks by subjecting the patients to control fear in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence when facing a fearful situation.