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Have you ever made a phone call and ended up being put on hold? There’s the annoying elevator music, the waiting, and no one to talk to. The experience can have quite the sedative effect on your energy. When you are experiencing a panic attack, this is the kind of atmosphere that you want to try to cultivate in your mind. You need to try to put your anxious thoughts and panic on hold.
Various meditation techniques and anxiety reduction methods have the same effect on your anxious thoughts. If your particular anxiety is a result of your constant worrying or ruminating, the most important thing you can do to stop a panic attack is just to stop. Stop thinking. Stop talking to yourself internally.
When you are trying to control your thoughts, you may experience many other intrusive thoughts that make you feel like you are currently too panicked to have any control over your thoughts. However, being consistent is the key. Meditation experts will tell you that you need to keep bringing your mind back to the blankness every single time it starts to wander. This technique will also work when you are experiencing a panic attack. If you can bring your mind back to the present and pull it from the past or the future, you can effectively stop the panic attack in its tracks.
So, when you are experiencing symptoms of an anxiety attack, think back to the last time you were on hold. Pretend that you are the phone operator and your mind is the customer who is refusing to be put on hold, and so what so many companies do to us and leave your panic on hold.
3. Relax Your Body
The tension in our muscles and body is linked directly to stress and anxiety. When a panic attack starts to set in, no matter where you are, you need to find the most comfortable and relaxing position you can find. For you this may be sitting in a chair, lying down, or standing up. Do whatever feels the most comfortable to you. It is essential that you avoid doing any strenuous activity that can increase your heart rate because this can end up making your panic attack worse.
As you relax where ever you feel most comfortable, start to engage in progressive muscle relaxation technique, (PMR). PMR is a deep relaxation technique that is proven to adequately control symptoms of stress and anxiety, as well as relieving insomnia and reduce symptoms of chronic pain. Start by moving your shoulders around to try and loosen them and release some of the tension. Next, while inhaling, contract one muscle group for five to ten seconds, then when you exhale, suddenly release the tension in that muscle. Allow yourself 10 to 20 seconds to relax before you move onto the next muscle group.
When you release the tension in each muscle group, try to focus on the changes you feel when the muscle is relaxed. Employing imagery along with the release of tension might be helpful. For example, you can try to imagine the stressful feelings flowing out of your body as each muscle group relaxes. Gradually work your way up your body, contracting and relaxing each of your muscle groups. Once you’ve moved through each of your muscle groups, spend a little time stretching the muscles out to contribute to your loosed and relaxed feeling.
4. Get Some Exercise
There are numerous benefits that you can gain from exercising on a regular basis. Along with improving your energy levels, enhancing your mood, and promoting quality sleep, regular exercise can also be a pro-active way for those suffering from panic attacks and anxiety disorders to release pent-up tension and reduce feelings of worry and fear.
Regular exercise has been proven to help alleviate some of the common issues that are brought on by anxiety and nervousness. To start, exercise can help to reduce the tension and tightness that is held throughout the body of those who suffer from anxiety. Secondly, regular exercise helps to produce endorphins which are the body’s natural mood-enhancing hormone that the body uses to fight off pain and stress and can help to decrease your sensitivity to your body’s reaction to anxiety, along with reducing the intensity and frequency of panic attacks. Finally, participating in a regular exercise routine can help to reduce the levels of stress hormones in your body and help to improve your sense of well-being.
Participating in regular exercise is one way that you can proactively start to practice self-care and overcome anxiety and panic attacks quickly. Along with the many other benefits of a daily exercise routine, you will begin to notice a shift in your overall self-confidence, which can help to reduce anxiety and improve your overall physical health.
5. Change Your Diet
While your diet is unlikely to cause you to develop anxiety, if you already suffer from an anxiety disorder, what you eat could make it worse, and you could benefit from making changes to your diet. More and more research is pointing to a link between what you eat and your mood. Certain foods have been shown to help nourish your body and relieve feelings of distress, while other foods can cause changes that could lead to your anxiety increasing.
When it comes to the food that you eat, it can significantly affect your anxiety levels. If you are dealing with regular anxiety and panic attacks, then you might need to look at what you are eating and make some dietary adjustments. You can start by avoiding foods that might contribute to your anxiety symptoms. You should try to limit your consumption of the following foods.Other Details
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