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Read advice and support on coping with anxiety. Get urgent help now for mental health. Anxiety, fear and panic. How to cope with financial worries. Mindfulness. Read advice and support on coping with anxiety.
- Anxiety, Fear and Panic
Symptoms of a panic attack. If you experience sudden,...
- Anxiety, Fear and Panic
Symptoms of a panic attack. If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include: a racing heartbeat; feeling faint, dizzy or lightheaded; feeling that you're losing control; sweating, trembling or shaking; shortness of breath or breathing very quickly; a tingling in your ...
- Overview
- 1. Avoid caffeine
- 2. Avoid alcohol
- 3. Write it out
- 4. Use scent
- 5. Talk to someone who gets it
- 6. Use positive affirmations
- 7. Walk it off
- 8. Drink water
- 9. Have some alone time
The symptoms of anxiety such as nervousness and fear can affect many aspects of your life. Some practices, including avoiding caffeine and practicing mindfulness, may help relieve anxiety.
I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore.
As if depression wasn’t enough, my doctor diagnosed me with generalized anxiety disorder. Soon, it seeped into every aspect of my life, making it impossible to function normally.
I lived in fear of having to talk to strangers. I started to experience anxiety attacks, a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all.
When I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder.
It took years of medication, therapy, and finding new healthy habits, but I can now say that I’m symptom-free almost every day.
Caffeine is well-known as an anxiety inducer. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.
When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too.
Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax.
Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off.
One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.
That’s when writing can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.
Lavender is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.
If you practice mindfulness or meditation, try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective.
If your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling.
They might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes.
I use positive affirmations every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious.
Repeating these statements, such as, “I’ve got what it takes,” may help you feel calm. Research shows that positive affirmations may also improve your ability to solve problems when you’re under stress.
Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. Exercise — even if it’s just a walk — can help use up that extra adrenaline.
I often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy.
You may not realize it, but not drinking enough water can make your anxiety symptoms worse. Dehydration can actually cause heart palpitations. This can lead to feelings of panic, which may trigger an anxiety attack.
Take a few moments to relax and drink a large glass of water and see if you feel any better.
Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom.
These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice mindfulness, which can reduce symptoms of anxiety and panic.
- Simone Marie
- Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. It may sound basic, but basic is great when managing anxiety symptoms.
- Name what you’re feeling. When you’re experiencing an anxious episode, you may not realize what’s going on until you’re really in the thick of it. Recognizing anxiety for what it is may help you calm down quicker.
- Try the 5-4-3-2-1 coping technique. When you’re overwhelmed with anxiety, the 5-4-3-2-1 coping technique could help calm your thoughts down. Here’s how it works
- Try the “File It” mind exercise. The “File It” technique works particularly well if you’re lying awake at night thinking of all the things you have to do or haven’t done, or if you’re rehashing something that happened during the day.
Mar 21, 2024 · Rachel Richards describes another breathing technique that she claims is effective for calming down anxiety quickly: Hold out your hand with your fingers spread. Starting at the base of your thumb, trace up your thumb while slowly breathing in through your nose. When you reach the top of your thumb, pause briefly.
Oct 8, 2024 · How to do a cycle of belly breathing. Sit down on a comfortable, flat surface. Release your shoulders into a relaxed position. Place one hand on your chest and the other on your stomach. Breathe ...
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May 31, 2023 · 2. Practice focused, deep breathing. Measured breathing practices may help you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes ...
