How To Prevent Anxiety Attacks : Anxiety Management Techniques

anxiety attackHealth

Anyone who has dealt with anxiety attacks knows what a horrible experience it is to go through one. It can feel like your entire world is caving in around you and that there is nothing you can do to stop it. Even if you logically know that nothing is actually threatening you, an anxiety attack can become too massive for you to shrug off.

You are not alone when it comes to anxiety attacks. Countless amounts of people have to deal with them and genuine anxiety attack treatment has been developed.

This guide will help you in preventing an anxiety attack.

1. Music

For many people, listening to music can put them in a positive headspace like few other things. When you hear a song that relaxes you or one that is associated with good feelings, you can feel yourself become less stressed. When you feel anxiety coming to you, put on a relaxing song and just close your eyes and absorb it.

2. Accept anxiety

When you are feeling anxious, you might want to run away from your feelings at all costs. However, an anxiety attack doesn’t get any better by denying its existence. Joseph A. Shrand, MD advises embracing your anxiety attacks through acceptance and recognition. When you let your anxiety know you’re aware of it, you reduce its power.

3. Breathe

Proper breathing techniques are absolutely crucial when dealing with an anxiety attack. Getting a strong supply of oxygen into your lungs can do wonders. You should know all about how to breathe effectively. Take a moment to sit down with a straight back and breathe in slowly through your nose, allowing your stomach to rise, and then let it all out through your mouth. Repeat as necessary. Dr. Andrew Weil considers breathing to be number one when it comes to fighting off an anxiety attack.

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4. Meditation

You don’t need to be an enlightened monk to benefit from meditation. All it requires is yourself and a few minutes of time. Take a moment every day to sit in silence for at least five minutes. Observe your breath as it rises and falls and notices how thoughts arise. You can help prevent an anxiety attack by knowing your thoughts before they can really cause problems.

5. Exercise

Working out is another great form of anxiety attack treatment. When you exercise, you help bring positive chemicals into your body. You can appreciate these benefits by running, swimming, dancing, and more.

6. Sleeping

When going through an anxiety attack, the idea of going to sleep might seem impossible. However, you can help prevent them by receiving a proper amount of sleep on a nightly basis. You should be getting between seven and nine hours of sleep every night. You should also do your best to make bedtime a relaxed time. Avoid screens and caffeinated beverages for at least a couple of hours before going to bed. You can try doing yoga or mindfulness meditation to fall asleep faster.

7. Eating right

A proper diet can help prevent anxiety attacks. You should be eating foods that are rich in nutrients and vitamins. These include dark chocolate, nuts, and avocado. You also want to make sure that you aren’t avoiding meals. Even if stress is limiting your appetite, you should still be eating on a regular basis.

8. Journaling

Writing about your feelings can really help with anxiety. It can often feel like your emotions and thoughts are trapped inside your mind, with no means of getting them out. The best way to fight this is by writing about how you’re feeling. Simply put your worries on a page and evaluate them. Don’t worry about whether or not they seem serious enough to write about. All of your feelings are valid, because they are your feelings.

An anxiety attack is not something to feel shame over. It can be extremely difficult and cause tremendous stress when you’re already feeling overwhelmed. However, you can prove to your anxiety that you’re not going to let it get the best of you. What matters is that you believe in yourself and your ability to make it through the storm.

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