Tips on what to do when a panic attack suddenly occurs and how to manage chronic anxiety.
“The best use of imagination is creativity, the worst use is anxiety. ” - Deepak Chopra
You feel the restrictive feeling of your chest walls, as if someone is sitting on your ribcage. You become alarmingly aware of your breathing rhythm and wonder if your next breath will be your last. It's like you're drowning without being underwater. "I can't breathe. I'm going to die. Just breathe. Just breathe."
Heart palpitations, shortness of breath and fast heart rate; These are just a few of the frightening reactions that occur during a panic attack. These symptoms can intensify and escalate, leading to uncontrollable shaking, sweating, tightness around the head, and a feeling of suffocation.
As anyone who suffers from chronic anxiety understands, you can't control when a panic attack hits; and in fact, trying to control it can sometimes make the situation worse. The biggest fear for someone dealing with anxiety is losing control in public, feeling trapped in an uncomfortable situation, and experiencing humiliation. When anxiety hits, it can make you feel like you're going crazy – like you have absolutely no control over your own mind.
When you can't find a way to relax, you can feel like you've abandoned yourself in your moments of attack. Like any chronic condition, you can't just make panic attacks go away, get rid of them with medication, or make them go away in any case. However, you can learn to better manage your anxiety over time to reduce the number of panic attacks you experience.
Understanding Anxiety
"Anxiety is an organism's response to a real or imagined threat." "This is a process that is found in some way in all living things." —Kerr, Bowen
According to Murray Bowen, the father of Natural Systems Theory, there are two types of anxiety: acute anxiety and chronic anxiety. The uncomfortable feeling that warns you to move slowly while driving in bad weather is an example of acute anxiety. It is the type of anxiety that reminds you to be careful in potentially dangerous situations. . It's a naturally occurring alarm in your body that lets you know you're in danger, so it's a good form of anxiety for your survival. When the stress reliever is eliminated—for example, bad weather stops, or you reach your destination—acute anxiety stops as well.
According to Bowen, "Acute anxiety is fueled by fear of 'what might be'; chronic anxiety is fueled by fear of 'what might be.'" ." If you think about it, when you feel anxious or afraid, it's usually because you're thinking about what might happen. You expect a bad outcome in the future or fear the “what if” that fuels chronic anxiety.
Additionally, if you grew up with anxious parents, you are likely to experience chronic anxiety. When I counsel people dealing with chronic anxiety, I find that there is always at least one other person in their family who struggles with chronic anxiety and is taking some form of medication to cope. Bowen describes this phenomenon as "Anxiety 'gets passed' to people; it is passed on and transmitted without thinking."
10 Simple Tactics to Manage Anxiety
Living with anxiety is like following a voice. He knows all your insecurities and uses them against you. He becomes the loudest voice in the room and the only person you can hear. "-Unknown
Vitamin B6 and Iron Supplement: Vitamin B6 and Iron play an important role in regulating the production of serotonin in the body. "Happiness hormone Healthy levels of serotonin, also known as ", can help you let go of negative thoughts and better cope with challenges when they arise. (Do not use without consulting your doctor.)
Take Diaphragmatic Breathing:Instead of just taking deep breaths during a panic attack, you want to breathe diaphragmatically. When you do this type of breathing, your chest expands in and out instead of your chest going up and down. It helps to imagine that there is a balloon in your stomach. It may take longer than breathing, perhaps inhaling for three seconds and exhaling for four counts.
Relax Your Muscles: Another useful tactic is essentially full It is progressive muscle relaxation that involves examining your body, tightening it, and then relaxing each muscle group in your body. You can start at your toes and alternate stretching one muscle group for a few seconds, then rest for about 30 seconds. You can move on to the next muscle group in turn, up to the top of your head.
Remember, You Are Not Dying; You're just having a Panic Attack: Remind yourself that what you're experiencing is a panic attack and that the emotions it brings are normal panic symptoms. Explain your symptoms to yourself so you can feel them more accurately and then let them go. Instead of evaluating your symptoms, simply acknowledge them. Remind yourself that this is a sympathetic nervous system response that will soon pass. The first thing people want to do is try to fight their symptoms and judge themselves for having them. Be with your symptoms and try to quiet your thoughts. This is the best way to take control of a panic attack without trying to get rid of it right away. Just be with your experience in the moment.
Limit Caffeine: Consuming caffeinated foods can make you more anxious. Because caffeine is a central nervous system stimulant. Consuming too much can exacerbate anxiety and panic attacks because it stimulates your fight-or-flight response. Studies show that this can make anxiety worse or even trigger an anxiety attack. Limiting caffeine is a simple way to reduce your daily anxiety levels. Be aware of all sources of caffeine you may have in your diet, such as soda, chocolate, tea and some over-the-counter medications.
Drink Chamomile Tea: Recent clinical and laboratory research has determined that chamomile is not only relaxing, but can also significantly reduce anxiety and even fight depression. When feeling particularly anxious, place four chamomile tea bags in hot water. Let it sit for five minutes, then drink it slowly.
Soothe Yourself with Comedy: En se Watch your favorite stand-up comedians or a funny sitcom. Clear your mind of anxiety and have a good laugh. How about watching stand-up comedy while drinking chamomile tea among your favorite anxiety-reducing activities?
Color: Fans of coloring explain that the activity makes them feel calmer, mentally clearer, happier and more relaxed. While they are engaged in their hobbies, they say that their anxiety will temporarily disappear when the "color experts" call them. This isn't entirely shocking when you consider that all arts and crafts hobbies have the power to focus the brain in a meditation-like way.
Exercise:
strong> Studies show that 20 minutes of exercise is very helpful in reducing anxiety symptoms. Exercise will not only make you feel better, but will also flood your body with endorphins. Some researchers believe that increasing your body temperature, a natural consequence of exercise, may alter the neural circuits that control cognitive function and mood, including those that affect the neurotransmitter serotonin. Researchers think this response can boost your mood, increase relaxation, and relieve anxiety.
Be confident: You can meet, be with, and experience any experience that may arise. You can better manage your fear with confidence and deep knowledge. The more you do it, the safer you will be. Think about a time you spent in a difficult job and how you accomplished it. Self-confidence and your ability to overcome life's inevitable challenges will help reduce the "what ifs" of tomorrow.
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