Anyone suffering from anxiety can understand how it can be difficult to control and manage a panic or anxiety attack. You have to deal with a constant fear of losing control in public, experiencing humiliation, and feeling trapped in an uncomfortable situation. Other than seeking professional help and taking medication, you can follow some self-help tips and ideas to manage symptoms and lower anxiety.
7 Ways to deal with an anxiety attack
Challenge Your Thought Pattern
Your fixation on negative thoughts and feelings can take root in your mind and get the best of you, making you anxiety attacks more severe and frequent. Challenge your thoughts and ask yourself how realistic they are. Get into the habit of rethinking and challenging your fears and train your mind to come up with rational explanation and alternatives to situations your dread. Push negative thoughts and beliefs out of your head and see where you can take back control.
Keep a Journal
Think about the events and situations that stir up your feelings of anxiety and write down all your negative thoughts, fears, and worries that pop up as a result of thinking about that particular event. Also, write about the outcome you are anticipating and the physical symptoms you notice. Writing about your fears and negative thoughts helps to reduce their intensity and the power to control you.
Stay in the Present
Anxiety is triggered and gets worse by future-oriented thinking. Therefore, focusing your thoughts on the present will stop you from worrying about what’s going to happen in the future. One effective way of making it a daily habit is to spend some time practicing mindfulness. The next time your mind starts apprehending about the prospect of a situation, divert your attention to the things happening right now.
Connect with People
Talking about your worries and fears can make them less overwhelming. Being isolated and lonely can make your anxiety worse. It can be calming and relaxing to reach out for support and help when you’re anxious. It’s always a great approach to share your feeling with a loved one, plan regular meet-ups with friends, or join a support group.
Practice Relaxation Techniques
Regular practice of relaxation techniques such as mindfulness meditation, progressive muscle relaxation, yoga, and deep breathing can help to reduce the symptoms of anxiety effectively and boost your mental and physical wellbeing. Anxiety can cause rapid breathing and trigger the mental and physical symptoms of a panic attack. It’s important to take slow and deep breaths whenever you start to feel anxious.
Identify the Triggers
The triggers for anxiety vary from person to person. So, learn about what instigates your anxiety attack and work on altering or avoiding those triggers. Once you identify what causes you to feel apprehensive and tense, you can reduce the frequency and intensity of your panic attacks.
Just Do Something Else
When your anxiety starts to kick in and takes control of your thoughts. Try to divert your thoughts to something else like walk around, name three things you see, or just focus on an object nearby. Just do anything that interrupts your racing thoughts. It will help to bring you back to the present moment and take control of your mind to prevent an anxiety attack.
If you are planning to improve your life with the use of self-help books check out the list of best self-help books to read in 2019. I found a variety of books that can help you reflect on your life. Maybe you will find something you like in that list.