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Tips for Coping with Panic Attacks
1. Recogize that panic attacks are transitory, and will pass eventually. Although they feel terrifying at the time, they are not dangerous. Also, they are not a sign that you are going crazy, or are about to die.
2. Try and take comfort in the fact that you are not alone in suffering from this. There are many, many people who are also struggling with panic disorder.
3. Educate yourself onwhat panic attacks are. Essentially, the intense feelings of panic are caused by an excess of adrenaline in what feels like a traumatic or life-threatening situation. That is, it is a physiological response, triggered by an event that reminds you of something threatening from your past. Thus, your feelings are telling your body to escape from it views as a potentially dangerous situation.
4. People who don’t have panic attacks may not understand what is going on. However, people who genuinely care about you will want to understand what you’re going through – and you may be surprised at how supportive they can be.
5. Understand that avoiding situations which create anxiety will only reinforce your panicky feelings. That is, the more you avoid them, the worse they will get. Instead, when you first start to panic, don’t try to fight the feelings. Allow them to build - and then you’ll find they will subside. At the same time, try and focus on the way that you are breathing – and try and breathe as slowly, and deeply, as you can.
6. Make sure you get plenty of quality sleep, exercise regularly, and build margin in your life. (That will help to prevent you from getting over-stressed.)
That horrible yet recognizable moment, when anxiety hits you so hard you feel like you might die from a heart attack. Either that or you feel like a whole building has fallen just on your chest alone. Not sure if you should cry or breathe it out. The confusion that hits just around the same time. Overwhelming emotions from every direction.
Masterpost of Things That Help With Anxiety
I just kind of thought I’d make a list for myself / other people with anxiety. For future reference, instead of freaking out and/or taking pills, do this stuff? And if I missed things, please let me know and I’ll add them!
20 Ways To Relieve Anxiety, Panic, & Stress
1. Take a Walk Outside. Enjoy the sunshine! Studies show that Vitamin D & sunshine can boost your mood & help kick the blues away.
2. Eat Breakfast. Start your day hydrated and with a hearty healthy breakfast. This will help your body manage the day’s stress as well as fuel your brain.
3. Drink More Tea. Green tea leaves contain polyphenols. Polyphenols are a type of antioxidant that combats the oxidative stress. Herbal teas with camomile and lemon grass can be very relaxing before bed.
4. Breathe. Slow deep belly breaths can stimulate the full body relaxation response.
5. “Nest” Before Bed. Take time to slow down and let your body and mind know it’s time to rest. Warm bath, journaling, lavender lotion, positive book are ways to wind down and relax before bed.
6. Get Moving. Exercise is a great way to teach your body how to handle stress. This can be a great way to remove tension & heal your body.
7. Drink More Water. Staying hydrated is a sure way to keep the Anxiety Monster at bay. Even 2% dehydration can have symptoms similar to anxiety and panic.
8. Eat Your Fruits & Veggies. Keeping your body fueled & balanced with optimal clean nutrition is a way you ensure that your body has what it needs to fight off daily stress.
9. Try Supplements. Have an open conversation with your doctor. Consider a multivitamin, additional magnesium, b-complex, fish oil, 5-HTP, Gaba, and Melatonin.
10. Learn & Grow. Spend time listening to podcasts, read, educate yourself on new healthy recipes, fitness tips,and nutrition.
11. Find Support. Look for a friend or head to our website to have a place to share your true feelings. Going through anxiety alone is much more difficult.
12. Try Music Therapy. Keep your mp3 player full of songs that make you smile. You want to keep songs that really light up your soul for times of self-talk or anxiety.
13. Arm Yourself. Keep survival tools near by. Pack your purse, night stand, car or office with the items you will need if the panic monster arrives. Music, smelly lotion, water, charged cell phone, snack & journal are great. choices.
14. Journal. Journaling your thoughts onto paper is one of the most healing things you can do everyday. Out of your head and on to paper. Will help them from bouncing around in your mind for long periods of time.
15. Find “Healing Time”. Read your devotionals, meditate, practice yoga, sit and reflect. This is time to center your body and mind.
16. Keep Track. Using our Daily Healing Journal can be a powerful tool. Keeps track of food, supplements, fitness, fluids, sleep & feelings. Great to look back each month to see the developments or find the triggers.
17. Make a List. Try focusing on one thing at a time. Mono-tasking usually gets us overwhelmed and in trouble. List the day, then only look at the next item on the list.
18. Monitor What’s Going In. Watching the news. Maybe cop shows. Those might not be the best choices while you are healing. Try turning off the TV for a while. Put down the newspaper, and pick up a book that will aid in your healing process. Make healing your new hobby.
19. Pamper Yourself. After being in survival mode for so long it is time to turn the focus on ourselves. Aromatherapy baths, massages, new haircut. Time to take care of us. Who are you waiting for to do it.
20. Dream & Believe. How can you have hope if your not dreaming. What could you be doing if you weren’t anxious. Know that you will get better & great things are waiting.
By Amy Furbee / The Hatched Egg
Calming Statements for anxiety
1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous — it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.
3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.
4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.
5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________.
6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy.
7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better.
It takes practice, but repeating things like this can help retrain the way your mind deals with anxiety.