9 tips on how to fight anxiety or panic attacks | Health
Anxiety or panic attacks are not a mental condition or an illness – it’s just a phase that can be managed if you’re willing to face it with the help of a healthy daily routine and peer support, but you can all anti-anxiety -Attacks read advice in the world but none of it matters if you don’t act where you feel more relaxed, sleep well at night and invest energy in what really matters, you need to stop wasting time on unimportant tasks. Your brain is the body’s control room and that means your brain controls everything, including the body – its functions, how you feel and think.
In an interview with HT Lifestyle, Transformational Life Coach Vaneeta Batra shared, “Anxiety is an advanced level of worry that further develops into a constant worst-case scenario of unrelenting nagging, doubt, or fear that drastically drains your emotional energy weakens. By training your brain, you can learn techniques and principles that will enable you to overcome fear.”
She suggested relaxing your mind and controlling your thoughts by being aware and following the tips below:
1. Rename what happens –
In anxious situations, you feel like you’re dying, but then you have to remember – it’s just a panic attack and it’s harmless and temporary.
2. Breathe in and out –
Deep breathing helps to calm down. Concentrate on inhaling and exhaling evenly. This helps re-center your mind.
3. Stand tall —
When we have a panic attack, we bend over and protect our heart and lungs, but that’s not good. Pull your shoulders back, stand or sit with your legs apart and open your chest. This is a very useful exercise.
4. Less or No Sugar –
Eating too much sugar makes anxiety worse. Instead of reaching for chocolates or candy or sugar-filled candy, reach for protein or a glass of water.
According to Sonal Jindal, the founder of Medusa Exim, nowadays everyone can be scared when everyone is rushing through life. She revealed: “The work-life balance is skewed and there is so much more to do each day that most of the time you suffer from lack of time. Or it could be an upheaval in your life that brings you to the brink of a panic attack. The symptoms of an anxiety attack are easy to spot. Your heartbeat is racing, you get dizzy, you start shaking or sweating and you try to catch a breath. It’s definitely not a comfortable feeling.”
So what should you do when you feel anxious or panicked? Well, there are two ways to deal with this. One is to take remedial action at this point, and the second is to take steps to help you manage the anxiety long-term. Sonal Jindal recommended the 5 most important aspects of your life to take care of when fear is the bane of your existence:
1. Speak – Storing things in bottles usually causes the dams to burst once the water tops over your head. We all deal with life differently because our circumstances are different. The mental state of each individual is also different. So some of us may need a helping hand in dealing with the vagaries of life. If you are struck down for any reason, talk to a friend, family member, colleague, or health care professional about your situation.
2. Calm Breathing – You would be surprised to know how beneficial a simple physical activity like breathing can be in keeping anxiety at bay. To make quiet breathing a part of your daily routine, spend a set amount of time each day meditating. Not only would it help you collect your thoughts before you plunge into the hustle and bustle of life, but it will also teach you to slow down from time to time.
3rd exercise – We’re not talking hard iron pumping or running a 50K marathon every day (although you can do that every once in a while), but simple activities like walking, slow jogging, swimming and yoga. Pick any activity and develop a routine because these exercises will help your body relax and prepare for panic attacks that are lurking around the corner.
4. Sleeping – It has been shown that a lack of adequate sleep or difficulty falling asleep on time can have a negative impact on your mental health, which can eventually lead to anxiety attacks. To avoid this, find out if you’re getting enough sleep. And if that’s the case, seek help in the form of proper bedroom furniture, a calming cup of tea, relaxing scented candles, or music.
5. Nutrition – A balanced diet can be the answer to most of your health problems. The same goes for fear. Regular meals that include all the major food groups will keep your energy levels stable throughout the day.