When you experience anxiety attacks, it can feel like a constant roller coaster of emotions. You feel one moment of relief, and then the next moment you’re filled with terror about what’s coming next. There are some great strategies to help you cope with this seemingly unending stream of fear and panic. These tips can help you manage your anxiety attacks when they happen, so that you don’t have to live in fear of when the next one will strike. By learning how to manage your anxiety attacks, you can take away some control over them instead of letting them control you. These strategies will help you feel stronger and more confident about your ability to handle future anxiety attacks.
Change the Way You Think
Before you can start to find relief from anxiety attacks, you need to first change the way you think about anxiety as a whole. You need to understand that the panic you experience is not an accurate representation of reality. Your mind is just telling you things that aren’t true. You need to focus on shifting your thoughts away from the panic and towards a more rational perspective. Start each day by reminding yourself that anxiety is a misfiring of the brain, and not reality. One way that you can do this is by using positive affirmations to retrain your brain to focus on positive thoughts instead of anxious ones. You can write down a few affirmations that are specific to your anxiety, like “I am strong” or “I will get through this”. Alternatively, you can use general affirmations that apply to all aspects of your life, like “I am confident” or “I make great decisions”.
Practice Breathing Exercises
When you feel an anxiety attack coming on, it’s important to focus on calming your body down as much as possible. One of the best ways to do this is by practicing deep breathing exercises. You can do this by inhaling deeply for a few seconds, holding the breath for a couple of seconds, then exhaling slowly and fully. You might want to write down a few different breathing exercises to practice at different times throughout the day. You can even set an alarm on your phone to go off every hour to remind you to practice deep breathing for a few minutes whenever you need to. If you notice that you’re feeling stressed out and anxious, take some time to close your eyes and slow your breathing down. Focus on taking deep breaths and exhaling fully, which will help to calm your body and reduce the amount of stress hormones circulating in your body.
Stand Up, Stretch, and Shake It Out
If you’re experiencing an anxiety attack that has your muscles feeling tense and contracted, it can help to stretch them out. This can help reduce any feelings of tension or discomfort that your muscles are experiencing. It’s also a great way to change your focus away from your tense muscles, which can help to reduce anxiety in general. You can stand up and stretch your arms above your head, or you can do gentle yoga poses that focus on stretching out your muscles. Alternatively, you can do some gentle foot or finger tapping movements to help release some of the tension from your muscles. As you’re doing this, you can also try to focus on something else. Focus on an enjoyable activity, or try to think about a problem that you’re facing and brainstorm solutions to it. Focusing on something else can help you to change your train of thought from anxious thoughts to more positive ones.
Meet with a Counsellor or Psychologist
If you’re experiencing chronic anxiety, you might want to consider seeking out the help of a counsellor or psychologist. You may be suffering from an anxiety disorder, which is characterized by uncontrollable feelings of anxiety and fear that significantly interfere with your daily life. A counsellor or psychologist can help to identify the underlying causes of your anxiety and come up with strategies to manage it better. Counseling is a great option if you want to work through your anxiety on your own terms and in your own time. You can work with a therapist one-on-one to discuss your feelings and receive support as you go through your therapy journey.
Confide in a Trusted Friend or Loved One
If you’re experiencing chronic anxiety, you might find yourself feeling like no one really understands what you’re going through. This can be especially isolating if you don’t have any close friends or family members that you feel comfortable confiding in. If you don’t have anyone to talk to, consider joining a support group for people who are experiencing anxiety attacks. You can also look for online forums, or even consider contacting a counsellor or psychiatrist via email. One great way to find someone to talk to is to consider confiding in a close friend or family member. You don’t have to let your anxiety control you, and you can take back control by confiding in someone you trust and letting them know how you’re feeling.
Find Activities That Help You Relax and Calm Down
As you’re leaving your anxiety attacks behind, you also want to look for ways to relax and calm down more often. This will help to reduce your overall stress levels, which will make it easier to deal with your anxiety. You can do this by setting aside a few minutes every day to practice a relaxation technique. Try out different activities that help you calm down, like journaling, meditating, doing yoga, or going for a walk and listening to some calming music. Whatever activity you choose, try to make it something that you can do daily. By making this a habit, you’ll find that it becomes much easier to relax and de-stress whenever you need to.
Anxiety attacks are extremely common, and millions of people experience them every year. This can be a very frightening and isolating experience, especially if you aren’t sure what to do about it. You can, however, learn how to better manage and overcome anxiety attacks. Start by changing the way you think about anxiety attacks and learning to manage your stress levels better. Then, you can try out some breathing exercises, stretching, and relaxation techniques to help calm your body down. You can also consider confiding in a friend, joining a support group, and finding activities that help you relax. With these strategies, you can learn how to better manage and overcome anxiety attacks and take back control over your life and your emotions.