Having anxiety is a major concern for many people, especially if the anxiety is difficult to manage. It’s a fact that we all suffer from anxiety and panic at different times in our lives, but some people experience this as a daily reality.
Recurring and persistent anxiety often leads to panic attacks. Someone experiencing a panic attack often feels as though they have no control over it.
Our Top Pick For Beating Panic Attacks
Stopping, and preventing, panic attacks is now even easier.
Panic attacks can develop at any time in a person’s life, and there are many different factors that cause them. A panic attack is terrible. It can cause your heart to race, your mind to run on a continuous loop of worry, and these attacks can even make it feel as though you’re going to have a heart attack. It can be very difficult to cope with this, especially if you experience it frequently.
Common symptoms of a panic attack are heaviness in the chest, shortness of breath, a heavy-headed feeling, sweating, chills, a sudden drop in blood pressure, dizziness, and feeling as though you might faint. If you experience these symptoms, you will find the following tips helpful in learning how to manage them with healthy lifestyle changes.
How to Ease a Panic Attack
There is no cure for panic attacks, however, the frequency with which a person experiences them can be drastically reduced. Many people have had great success with using management techniques that reduce the stress and anxiety experienced before, during, and after a full-blown panic attack. Check out the following tips which will help you to reduce the stress and anxiety you experience, leading to fewer panic attacks.
#1: Eat Healthy Foods:
Eating habits have a direct correlation with mental, emotional, and physical health. If you’re experiencing anxiety, review your diet. Certain foods can cause you to feel low in energy when eaten in excess, and some foods have actually been linked to feelings of anxiety that can lead to panic attacks.
Lacking certain minerals and vitamins, such as B vitamins, can also contribute to stress and anxiety. As such, it’s important to make sure you’re eating a well-balanced diet and getting all of the essential nutrients and vitamins.
Specific food items such as sugar, fat, alcohol, and proteins can contribute to anxiety if eaten in excess. If you are experiencing anxiety, try replacing some of these foods with healthier options. Eat more fresh fruits and vegetables and less of the foods that might cause you stress. This will help reduce your anxiety and lessen the occurrence of panic attacks.
#2: Exercise Daily
Maintaining a daily exercise routine will also help to manage stress and anxiety levels. Exercising not only makes your body stronger, it has been proven that it will increase your mental strength as well. Exercise provides major stress relief because your brain releases endorphins when you exercise. Endorphins increase feelings of peace and happiness. Exercising daily will train your mind to produce more happy hormones, resulting in less anxiety.
The other reason exercise works to reduce stress is because it will cause you to breathe deeply. Taking slow, deep breaths is another way to manage anxiety and panic attacks.
#3: Learn to Divert Your Attention
This is a handy trick that might take some time to develop, but it is well worth the results. Diverting your attention means that you shift your focus from the anxious thoughts onto something that is comforting. Some people use their favorite music or movies to divert their attention from stressful situations and thoughts, and there are also a number of programs that can help with this.
One such program is Panic Away. This program will help a person gain rapid relief from the stress they are experiencing.
#4: Pay Attention to Your Thought Process
It can be very difficult for someone in the middle of a bad panic attack to shift their thoughts away from negativity. The trick is to learn to do this when you are experiencing relatively low levels of stress and anxiety.
When you first notice that negative or fearful thoughts are popping up, try to turn them into something positive. For instance, “I can’t do this, I’m going to fail,” could become “I can do this and, even if I fail, everything will be all right.”
Over time, it will get easier to turn the negative thoughts into positive ones. Again, it can be very difficult to do this while you’re having a full-blown panic attack. It’s better to start by addressing the negative thoughts before they’ve reached the point of crippling anxiety. As you get better at the process, you will have an easier time making it work—even if you’re experiencing a panic attack.
So, if you notice negative thoughts, firmly tell yourself to STOP. Then change those thoughts into something more positive.
Dealing with panic attacks can be very difficult, but it doesn’t have to be. Simple lifestyle changes can drastically reduce how often you experience the kind of crippling stress and anxiety that causes them to occur.Pay attention to what kind of thoughts tend to trigger the anxiety and panic attacks.
Learn to turn them into something positive, eat a healthy and balanced diet, exercise daily, and learn to divert your attention when you’re panicking. If you still need more help, try out Panic Away. It is a valuable and handy tool to have when it comes to managing anxiety and panic attacks.
Our Top Pick For Beating Panic Attacks
Stopping, and preventing, panic attacks is now even easier.
