Do you know that your heart beats more quickly when a stressful situation occurs? Or perhaps, if you are facing an overwhelming task or event, your palms will become sweaty instead. Its when anxiety attacks, the natural response of our body to stress.
Here are a few common ones that you have not yet recognized your triggers: your partner’s family meeting, presenting to the public, or first day to your new job. Everyone has various stimuli, one of the essential steps to deal with anxiety attacks and manage them.
It may take time and self-reflection to identify your triggers. In the meantime, you can do things that will help calm or calm your Anxiety.
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Why are we anxious sometimes?
There are numerous reasons why there are increasing anxiety attacks. While many of the threats faced by our ancestors have diminished, they have been replaced with more abstract menace. These include economic-financial or environmental concerns and worries about our appearance, social standing, and professional success.
There might also be many aspects of modern life to blame. Research in the “Computers in Human Behaviour” journal showed, for example, the damaging effect of the use of social media on anguish. The good thing is you can eliminate the anxiety attacks by following these tips below:
10 Helpful and Effective Ways to Deal with your Anxiety
1. Identify and know how to manage your triggers
Triggers may sometimes be obvious, such as caffeine, alcohol consumption, or smoking. They can be less apparent other times. It would help if you attempted to limit your exposure when you can figure out your trigger. You may help by using other coping techniques if you cannot restrict it—as if it is due to the stressful working environment that you cannot currently change.
2. Stop for a while and breathe
When you’re anxious, take some time out and consider what makes you so nervous. Concern about a future or past event is usually seen as worrying. The next time you start to take your Anxiety out of the present, regain control, sit and breathe deeply. It can help you restore a sense of personal balance and return to the present moment simply by stopping and take some deep breathing.
3. Take a break and stroll around
A walk in the park or a walk through the forest can help everyone feel calm and well-grounded. Select somewhere you feel safe and relax and enjoy your environment—simple walking exercise benefits both your physical and mental health. Invite a friend or a family member — and have a great bonding with people around you.
4. Concentrate on what you can change
Anxiety is often the result of fears that even did not occur and may never occur. Even if everything is all right, you can still worry about potential problems. Life can be unpredictable, and you can’t control what happens, no matter how hard you try. Choose how you handle the unknown by letting fear go and focusing on gratitude. You can turn your anxiety into a source of strength.
5. Think positively
Self-sabotaging thoughts or behaviors often precede anxiety episodes. Write down negative ideas as soon as they come to your aid. Note the exact opposites of those ideas. When you write out these positive statements, you begin to see successful results – both what you hope and how you feel. Mental rehearsals such as this should relax your mind and body and help control your anxiety.
6. Get things organized
Poor organization can be a significant source of anxiety attacks. You’ll probably benefit from learning good time management skills if this is the case for you. You should also feel more in control by having a calm and organized working environment. Make sure you are efficient in managing your daily work and responsibilities. Consider using a simple time management technique like making your To-Do List.
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7. Use relaxation techniques
To control your stress and anxiety, you can use deep breathing practices. The depth of the breath is particularly efficient for short-term anxiety management. Try taking 10 or 20 slow, deep breathing to calm down when you start feeling anxious. Breathe as deeply as possible, hold the air for a couple of seconds in your lungs and let every breath slowly. Centering, meditation, and attentiveness are other effective relaxation techniques.
8. Stay physically active
Various researches show that exercise regularly can help decrease anxiety and increase stress tolerance. Look for ways to fit your day, as even small amounts of workouts can positively affect fearful thoughts and feelings. Yoga can be beneficial for managing anxiety, as it can make your breathing slow and concentrate and give you greater control of your body and mind.
9. Pay attention to what you eat
By reducing or by avoiding particular food and drinks, you can often lessen your Anxiety. Consider limiting your consumption of caffeine, alcohol, soda, energy drinks, and chocolate, for example. Looking at what you eat also means eating a healthy, balanced diet, not sprinkling food, and remaining hydrated all day.
10. Connect with your family and friends
Have time with your family or friends. Organized activities are great, but it also works. Doing things closely with those of us deepens our relationships, letting us feel safe and supported. And our fun and shared experiences allow us to feel happier and less upset. Spreading with someone who listens and cares can make you feel more understood and more capable of coping if you feel concerned or nervous about something.
Read also: Coping With Anxiety.
When to seek help to deal with your Anxiety?
You might want to see a professional for help if you notice that quick tips haven’t worked. Especially if you think you have GAD and it interferes with routine and physical symptoms.
A professional for mental health can help simplify the process for identifying your triggers and preserving long-term strategies using therapy, therapy, and more.
For instance, it can be helpful to use a licensed therapist if your Anxiety comes from a trauma you had in the past. If you are predisposed to chronic anxiety by brain chemistry, you probably have to take medicine to manage it.
Fear is always part of your life, but it shouldn’t overpower your everyday life. It can treat even the most severe anxiety disorders to prevent overwhelming symptoms. When you find out what treatment works best for you, life is much more fun and less intimidating.