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Anxiety is your body's natural response to stress and anxiety attacks can occur at any time. You know when you are having an attack because your heart starts pounding, your palms sweat, and every muscle in your body tightens, leaving you breathless and feeling helpless. The problem is, you usually don't know you are having one until you feel your symptoms [link widoczny dla zalogowanych] full-blown in action. Preventing these symptoms can be done and without the aid [link widoczny dla zalogowanych] of expensive medications. If you have the will, you can help reduce the pain and emotional distress of anxiety with just seven simple tips.
During an Attack
- Deep Breaths - Taking deep breaths while feeling an immense amount of anxiety and stress can calm your body physically as well as allow your mind to settle. When you have an attack, you are narrowly focused on what is happening at that exact moment. Breathing slowly and deeply will provide you time to clear your mind of excess worries and take a moment to assess the situation from a logical standpoint.
- Walking or Pacing - If you feel you [link widoczny dla zalogowanych] are experiencing the symptoms of an attack, including constricted or tense muscles, trouble concentrating, fast heart rate, or dizzy spells, take a moment to step away from what it is you are doing and take a quick 5-minute walk outside, taking in the fresh air and change of scenery. If you are unable to go outside, try pacing back and forth or around the area you are in. If you are in an office, take a trip to the water cooler or kitchen and grab a quick snack, even a stroll to the copy machine and back will burn up some of your extra energy.
- Ask for Help - When you feel you are under too much pressure to take care of a task or can sense the symptoms of an attack coming on, ask a coworker or friend to help with what it is you are doing. Having that assistance will take pressure off of your shoulders, allowing you to do the work you need to do with less stress.
Preventing an Attack
- Time to Yourself - Be sure to take at least 15 minutes a day devoted solely to yourself. You can use [link widoczny dla zalogowanych] this time to write, read the paper, sit and think, or go for a quiet walk. Do not think of work, school, or any other issues that tend to cause stress. Use this time to clear your mind and think about things that you like about your life or even just take in the outdoors, a neighborhood park, or local architecture.
- Avoid Caffeine - Caffeine is a stimulant that speeds up your heart rate, makes your body [link widoczny dla zalogowanych] jittery, and causes your thinking patterns to speed through processes and ideas. These are all symptoms of anxiety, so eliminate or minimize foods and drinks that tend to accelerate those feelings and reactions. Instead, have a cup of [link widoczny dla zalogowanych] green tea, which offers a smaller amount of caffeine at a slower release rate.
- Eat Good Foods - Making sure your diet is balanced and healthy will help your body clean out extra toxins that clog your physical and emotional reactions. Greasy foods [link widoczny dla zalogowanych] tend [link widoczny dla zalogowanych] to make you feel sluggish or remote from present activities, causing you to feel panic or stress later when you need to get them done. Drink plenty of water to keep your body working in [link widoczny dla zalogowanych] peak condition and snack on raw vegetables instead of chips or sweets.
- Say No Sometimes - It is important to stay connected to your work and take on responsibilities when necessary, but if your plate is already full or you are beginning to feel just a bit overwhelmed, it is time to say no to added tasks. Even stopping by the store to pick [link widoczny dla zalogowanych] up some milk can [link widoczny dla zalogowanych] seem an unbearable task when you are a victim of anxiety. Saying no to certain objectives will keep your brain from feeling overloaded and your body from [link widoczny dla zalogowanych] becoming over stressed. Keep your tasks at a minimum throughout your day and you will feel less stressed in the long run.
Anxiety attacks don't have to rule your life. By making just a few simple changes in your daily habits, you can be free of the side effects of stress and pressure. Stay healthy and practice relaxation methods and you will find your anxiety attacks to be few and fa
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