10 steps to prevent anxiety / panic attacks

 

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If you have experienced any sort of anxiety, depression, stress, or panic attacks – just know; you are stronger than you think you are. Over the course of my many years of fighting through mental health in many forms, I’ve found a few good tactics to calm yourself and save that energy that would otherwise be wasted on those good old anxiety/panic attacks.

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1. Do your research / read others experiences

For the longest time I didn’t know what was wrong with me, I thought I was actually losing my mind. I soon found out I wasn’t alone. A lot of other people were suffering exactly the same way I was. It felt good to know that I wasn’t the only one experiencing what I was; that this was something very common.

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2. Try to understand where your anxiety is stemming from

Being able to recognize where your anxiety stems from can be a major task at hand but this is one of the most important steps to walking away from any attack. Is this stress from work? A relationship? Perhaps a suppressed trauma? Worrying about your health?
Try to calm yourself enough to think of where this is coming from.

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3. Understand that anxiety can never kill you 

As much as it may seem like a probability at times, anxiety can never kill you. Symptoms and attacks may happen but getting through them or fighting them just makes you stronger against them. Recognizing anxiety and knowing what works for your to deal with it is one of the key elements to learning how to cope.

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4. Breathing tactics

Although this doesn’t work for everyone breathing tactics can make a huge difference in a lot of people’s anxiety attacks. Try concentrating on watching your lungs inflate and deflate – slow, full breaths.

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5. Closing your eyes and creating a vision of a stop sign

This sounds odd – yes – but research has shown that actually creating a vision of a physical stop sign can trigger your thoughts towards slowing anxiety and or a potential attack. This has worked for me on numerous occasions.

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6. Cuddling and or hugging a person or pillow

Don’t judge, but this is something that has helped me countless times. Especially when waking up in the middle of the night to a possible attack, grabbing a pillow or your significant other has proven time and time again to help ease anxiety / stress.

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7. Bubble gum and Lollipops

Research has also shown that chewing gum or sucking on a lollipop can distract the mind from anxious thoughts
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8. Adult coloring books

Also shown in research to distract the mind from anxious / stressful thoughts and or actions.

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9. Avoiding caffeine / alcohol 

cutting down on both of these can show significant improvement with calming anxiety and lowering the risk of an attack.

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10. Talk about your anxiety with others you trust

Opening up about your anxiety can not only help others understand what you are experiencing, but this will also give you a better understanding of how anxiety can effect you.

Although everyone is different anxiety comes down to the host housing this pent up tension. Seeking advice on how to help yourself deal with anxiety is a major step in the right direction of better understanding. It takes hard work to figure out how best to deal with your own personal struggles but it is well worth the time and effort to do so.

Happy Monday fit babes

Karly
xo

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