How To Manage Anxiety and Panic Attacks

Everyone is susceptible to anxiety attacks, although they attack different people in varying degrees of intensity. Anxiety can greatly hinder one from doing a lot of things. Fear has a way of crippling a person’s potential and robbing them of the chance to be at their very best. Luckily however, there are some simple things you can do to combat anxiety when it attacks without warning. Although there is no guarantee that the anxiety will completely go away, following the tips below will ensure that the anxiety levels do subside. Here is what to do when you feel the pangs of anxiety settling in:

Distract yourself for a while

It is impossible to calm yourself if you stay in the stressful situation for long. The very first thing to do is to distract your brain from the situation for a few minutes. This does not mean that you ignore it completely. You will have to confront your fears sooner or later, but you should give yourself a break from the panic- ridden situation for a while. Prepare your favorite meal. Listen to your favorite song. Or you could even take a brief walk. Just do anything that will take your mind off the situation for some time.

Take A Deep Breath

Taking very deep breaths usually has an amazing calming effect when you are very anxious. It is especially helpful when the panic attack manifests itself by ridding you of breath, so that you are constantly gasping for breath. As you breathe in and out deeply, close your eyes and empty your mind of every thought. Doing this for five minutes will go a long way in helping you calm down and gain more control of your body.

Create the worst case scenario

Sometimes, your worst fears are fuelled by your imagination. They may seem very real and plausible when you are anxious, but when you look back afterwards, you realize that they are nothing short of ridiculous. You have to train your brain how to challenge your worst fears when you are feeling anxious. Ask yourself what the worst thing that could happen to you is. When you critically analyze your fears and see how impractical they are, then you will have an easier time battling anxiety.

Talk to someone

It is often said that a problem shared is a problem half solved, and the saying holds even for anxiety. When you feel your anxiety getting the best of you, be quick to call or talk to someone you trust. Sometimes, saying your fears out loud has a way of minimizing them, and you suddenly start feeling that you can actually overcome them.

Anxiety can be dreadful. The good news, however, is that there are things you can easily do to calm yourself down when panic attacks. Do not let anxiety get the best of you- fight it with all your might and it will lose its grip on you.

How to Manage Stressful Situations

Stress is a common feeling that every human being experiences. As we all know from experience, stress can impact your life negatively and it should, therefore, be dealt with properly. Stress may be unavoidable but how it is handled is our choice. Managing stressful situations is all about taking charge of your thoughts, lifestyle, emotions, and the way you handle problems.

When faced with a stressful situation at work or in your personal life, it is very common to worry, panic and be fearful which can result in poor performance and inaction. To avoid this, here are a few tips that can help you manage stress.

Determine the Sources of Stress in your Life

Identifying the sources of stress should be the first step before you know how you will deal with them. It can be easy to identify the major stressful situations like moving from home, changing jobs, or losing a loved one, but identifying the day to day stress can prove to be hard. In order to recognize your true source of stress you should look into your attitude, habits, and excuses.

Take Care of Yourself

You will be able to handle stress better if you are in good physical and mental shape. Looking after yourself by having fun, building time for relaxation, exercising, eating healthily, and attaining a balance between your personal and work life is important.

Be a Positive Thinker

Positive thinking makes one feel confident and in control. You should envision a positive outcome to a stressful situation and focus on your successes rather than your failures. Focusing on obstacles that you have overcome also helps you feel in control.

Connect with Others

Social engagement is the most efficient and quickest way to reduce stress and to avoid overreacting to both external and internal events that you recognize as threatening. Expressing what you are feeling or going through to a person that you know will understand you can be very helpful. You should, therefore, reach out to friends and family more and connect with them regularly in person.

Accept Things You Cannot Change

Some sources of stress in our lives are unavoidable and can’t be changed. The best way to cope with such stress is to accept things the way they are. Acceptance may prove to be difficult but in the long run, it is a better way than trying to fix a situation that you can’t change.

Practice Forgiveness

Accepting that we all live in an imperfect world where people make mistakes is a good way of perceiving things. Let go of resentments and anger by forgiving and moving on with your life.