Learn How To Fight Back Against Your Anxiety
By Sophie Letts

Anxiety and panic disorders can cause excessive fear or nervousness about everyday situations. Often, anxiety disorders include panic attacks as symptoms. If you struggle with panic attacks, there are ways you can fight to prevent them.

Identify Your Stresses

Learn what situations stress you out the most. For instance, if being put on the spot at work or finding yourself in a crowded grocery store gives you anxiety, you need to be able to identify the stresses right away. In a position where you may panic, start to breathe. Breathe in for four seconds and hold it for seven. Exhale slowly for eight seconds and repeat until you feel calm again.

Experts also suggest grounding yourself with the 5-4-3-2-1 technique. In this technique, you name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Caffeine can also be a stresses. Caffeine intake may cause symptoms of anxiety and nervousness. When you overuse caffeine, you can experience rapid heartbeat, headaches, restlessness, and nervousness.

Spend more time outdoors when you can. Nature has a positive effect on the brain. It can help you learn to focus and remember important things. The outdoors has mood-boosting properties and can alleviate anxiety.

Locate Your Support System

Support systems can include friends and family members willing to lend an ear when you need it the most. Before a panic attack, call someone who can help calm you. Additionally, look for professional help if you feel overwhelmed by anxiety. You can access some services online. Online therapy is secure, private, and convenient. You also have less of a commitment. When you go online, you have a wider variety of professionals to help you. Likewise, you can save on travel and pay less for mental health care. How much is online therapy? It varies, but some therapists offer quick, free consultations to help you find the right match.

If you have pets, remember that they have a place in your support system. If you feel an anxiety attack coming on, cuddling with your pets could help minimize the attack or prevent it entirely. Many animals want to cuddle and you can vent or talk to them in confidence. Your dog or cat could serve as a distraction to focus on instead of your anxiety.

Practice Self-Care

Let go of your bad habits. How you care for your body directly impacts how you feel about yourself. Including exercise in your daily routine can help you perform better in various areas. As you work out, you produce serotonin, endorphins, and dopamine. These feel-good chemicals can not only create euphoric states but can make you feel better about your life. Spend time by yourself to analyse your thoughts and experiences and unwind from the hustle and bustle of everyday life.

To help with anxiety, nourish your body with vitamins and minerals that support your immune system. Add more Omega 3s, iron, healthy fats, and protein into your diet. For instance, start your day with avocado and eggs for protein, Omega 3s, and healthy fats to encourage brain health. When you have the energy to face the day, you have a smaller likelihood of panicking or facing an anxiety attack under unforeseen circumstances.

If you struggle with panic attacks and anxiety, make sure you have a strong support system around you. When you support yourself, you can avoid anxious feelings. Understanding how to prevent anxiety attacks can help you live a better, fuller life.

Tina Rose

Instagram

Empowerment & Transformation Academy

Click the link below to book your free clarity call or free virtual coffee chat.

My Calendar

Grab a copy of our newletter by completing the form below, this will then be sent to your inbox every month.

First Name:

Email

Website:

My Affirmation For The Week

It takes as much courage to have tried and failed as it does to have tried and succeeded.