Panic attacks and anxiety can be scary, especially when they strike out of the blue. But with the right techniques and support network in place, you can learn to manage your anxiety and reduce its frequency. Read on for some helpful tips on dealing with anxiety and panic attacks. If you have read any article or blog about dealing with anxiety, you have probably come across the word “acceptance” as a remedy. While this may seem obvious, accepting that you are anxious or afraid does not come naturally to most of us. We tend to fight our fears or try to ignore them so that we can continue living life as usual. However, this only makes things worse in the long run because it means avoiding situations that cause us stress and continuing to do things that make us feel afraid. In other words – running away from what scares you instead of facing it head-on. We spoke with some Calgary-based psychologists and come up with the following. First, before we get to the anxiety avoidance tips, consider talking to an anxiety therapist Calgary has several qualified ones. If you can’t afford a private therapist check out the Alberta Health page on anxiety.
One of the most effective ways to reduce your anxiety levels is to exercise regularly. Experts believe that people who engage in regular exercise experience a more positive outlook on life, as well as lower anxiety levels. If you are not used to exercising, start off with small activities, such as taking a 30-minute walk every day. You can also try swimming or yoga. Exercising regularly can help you feel less anxious because it boosts serotonin levels in your body. Serotonin is a neurotransmitter that helps regulate your mood and makes you feel less anxious. Regular exercise is also a great way to reduce stress and boost your self-confidence. If you suffer from social anxiety, exercise can also help you come off as more confident, which can make it easier for you to interact with others. Regular exercise is also important for overall health. It reduces your risk of developing many diseases, including heart disease, type 2 diabetes, and certain types of cancers. So if you want to reduce your anxiety and improve your health, it’s time to start exercising. The University of Calgary has a great article on workplace stress and exercise.
Breathing exercises and mindfulness training
Another way to reduce anxiety and panic attacks is to practice mindfulness, which involves focusing on your breathing, emotions, and thoughts while being fully aware of the present moment. Although mindfulness is often associated with meditation, you don’t have to sit in silence to practice it. You can also focus on your breathing while taking a walk, washing dishes, or doing any other daily activity. This will help you notice what is happening in your body and understand your emotions better. Once you have identified your emotions, you can choose to let them go or hold onto them. If you hold onto your emotions, they will eventually affect your overall health. However, if you learn to let go of your emotions, you will be able to keep them in check, which can help you feel less stressed out, anxious, and angry. You can also try breathing exercises to reduce your anxiety. They work by slowing your heart rate, helping you reduce stress and feel more relaxed. You can read more about how to practice mindfulness to reduce anxiety here.
Develop a mindfulness practice
Another way to reduce your anxiety is to develop a mindfulness practice. This can be done through meditation, yoga, or any other activity that focuses on the present moment. Experts believe that mindfulness can help people reduce their anxiety levels by teaching them how to become more aware of their bodies and emotions. This will enable you to let go of your emotions when they come up instead of holding onto them. This will result in lower anxiety levels and a more positive outlook on life. You can learn more about how to reduce your anxiety by practicing mindfulness here.
Join the conversation and meet new people
Research has shown that people who talk about their problems with others feel happier and less anxious than people who don’t. So if you suffer from anxiety, try joining a support group that focuses on your issues. You can also try reaching out to friends and family members, especially those who are understanding and non-judgmental. Talking about your problems with others can help you see your anxiety from a different perspective, which can make it easier to handle. It can also help you identify the source of your anxiety, allowing you to come up with ways to deal with it. This is especially useful if your anxiety is caused by a traumatic event, such as a car accident. Talking about it with people who understand what you are going through can help you deal with the aftermath. In addition to talking about your problems with others, you can also try meeting new people to reduce your anxiety. Engaging in social activities can help you boost your self-confidence and make you feel less anxious.
Learn what your triggers are
Research shows that people who know what triggers their anxiety are less likely to experience panic attacks and anxious thoughts. However, not everyone is aware of what makes them anxious. If you don’t know what triggers your anxiety, try keeping a journal. Write down everything that happens to you throughout the day, including your emotions, thoughts, and what triggered them. Once you have done this for a few days, you should have a better idea of what triggers your anxiety. If you notice a pattern, you can take steps to reduce your anxiety levels. For example, if you notice that feelings of anxiety often arise after receiving certain emails, you can make a rule to deal with them later when you are feeling less stressed out.
Stop trying to fight what you’re feeling
People who try to fight their feelings of anxiety and panic attacks often experience more anxiety in the long run. This is because you cannot fight your feelings. They are a natural reaction to the things that are happening in your life. Instead of trying to fight your emotions, accept them and understand that they will pass. It may seem counterintuitive, but accepting your feelings can help you let go of negative emotions and reduce your anxiety levels. You can also try relaxing activities, such as yoga, meditation, or going for a walk, to help you ease your anxiety. It can also be helpful to focus on your breathing while doing these activities. As you focus on your breathing, you will notice that your anxiety levels are slowly going down.
Be kind to yourself
People who are constantly judging themselves are more likely to experience anxiety. So if you want to reduce your anxiety levels, you should stop being so hard on yourself. You don’t have to meet unattainable goals or be perfect. You also don’t have to have all the answers. All you have to do is be kind to yourself and understand that there is no shame in feeling anxious. Everyone experiences anxiety at some point in their lives, and it is completely normal.
Anxiety can be scary, but it doesn’t have to rule your life. Try out these 8 ways to deal with anxiety and panic attacks, and you’ll soon find that you have more control over your emotions and can live a happier, healthier, more fulfilling life. And don’t forget, anxiety is very common. In fact, according to one survey, around 18% of people in the U.S. will experience anxiety at some point in their lives. So don’t feel like you’re alone in your struggle to get your anxiety under control.