How To Control Anxiety Attacks
Almost everyone around the world has had to deal with learning how to control anxiety. If you aren’t familiar with anxiety you can learn more from the article – What is an anxiety attack? It is no hidden problem. Anxiety and anxiety attacks are rather common unfortunately. The best weapon against most problems that people face including this one is knowledge. Understanding that there are many methods to control anxiety and also understanding that not every method works for every person is the key to success. Every person is different as are their triggers for anxiety and modes of coping with it. There are ways to control anxiety with medications and without. Activities worth mentioning to help control anxiety include recognizing triggers, modes of relaxation, exercise, diet, and atmosphere control.
Doctor Kramer in the video below discusses common anxiety disorders and how they could lead to panic attack type situations.
Discovering anxiety triggers
Triggers are the objects, situations, or sometimes people that initiate anxiety or the anxiety attack. Recognizing these triggers or discovering them will help one to avoid if possible, or come to terms with the issue so that hopefully an anxiety attack can be prevented. When the triggers are objects, such as certain animals or insects or small spaces, these can be categorized as phobias. Phobias are irrational fears that some people have. Objects are usually much easier to avoid. Some people have a fear of taking the elevator because of the fear of small spaces. This can usually be avoided by taking the stairs. However, if one works on the 22nd floor of a skyscraper, avoidance may not be plausible. Situations are a common trigger for anxiety. Again, many situations can be avoided but some cannot. One must learn to recognize if certain situations are causing anxiety and if they can be avoided, such as being around large groups of people, this can often be avoided. People can be triggers for anxiety. Several people struggle with anxiety involving the in-laws, bosses, and other people of authority. One must understand that these relationships are often touchy no matter how well the situation is. There are ways to cope with the anxieties of all these types of triggers and finding the right one or multiple ones that fit the circumstance and is the first step to control anxiety and learning how to control anxiety naturally.
How to control anxiety with relaxation techniques
One method to controlling anxiety may seem obvious but is worth mentioning, learning to relax. Modes of relaxation are not the same for all people. However, a start to relaxation is realizing that relaxing means relaxing the body and often times the eyes as well. One common way to relax the entire body is through meditation. Breathing in through the nose and out the mouth in a calm, slow, smooth manner can help the body relax from the head to the toes. Counting breaths can help with this process so that the mind is not wandering onto subjects that can induce anxiety. Relaxing could mean lounging about on a couch reading a book. This does two things. Reading a book while lying in a comfortable position can help the body relax and allow the mind to escape reality for a short period giving the mind a break from everyday chaos and strife. Of course, one could take a nap if the anxiety levels are low enough to allow one to do so. It may seem trivial, but many people, adults and children alike are often on the go, busying them-selves with the next task that they hardly have a moment to breathe. Reminding people to breathe, deeply and slowly occasionally will help reduce anxiety.
How to control anxiety attacks with the right diet
Another method on how to control anxiety is exercise combined with a healthy diet. This exercise is not muscle building, weightlifting, or to the extreme sporting events. The exercise to help reduce stress and anxiety would include aerobic exercise such as walking, running, bicycling, swimming, and dancing. These exercises get the blood pumping; the heart rate accelerated which helps the body feel alive, alert, and surprisingly calm, cool, and collected. Eating an unbalanced meal too many times can make the body feel sluggish and run down. The body knows when it is deprived of nutrients, which is why people often get cravings for weird foods. This is the way the body tells the person to eat certain foods to collect these needed nutrients. Eating balanced meals that includes: fruits, vegetables, starches, protein, and fat (yes fat too) is paving a healthier road to walk on. Proper proportions are the key to healthy eating. Too much or too little of anything can cause problems that aid in anxiety issues. Foods rich in vitamin B, “the feel good vitamins” can help reduce anxiety and support overall wellbeing.
A third consideration for anxiety control is controlling the atmosphere. This is not saying control the weather such as stopping the thunderstorm. That is impossible. However, atmosphere is a broader statement meaning one’s surroundings. Personal surroundings should be considered first. Look at who you are friends with, acquaintances, even family members, and neighbors. Are the people in the surrounding beneficial to your wellbeing? If any of these people are bringing you down, putting you down, not helping, causing anxiety, if any of them are triggers, it would be wise to do a clean-up. One cannot possibly overcome anxiety if the surrounding is constantly casting a shadow. The next place to do a clean- up is in the home, often where triggers are discovered. For many, it is hard to relax when the house is a mess. Having a tidy home can help some relax and overcome a great amount of anxiety. Work brings on anxiety, personal interactions, but to come home to even more anxiety can put someone over the top. Consider getting help from a friend or family member to make your house your home, your castle. Lastly, get outside. The sun provides vitamin D which is necessary and being outdoors even for a few minutes per day can help reduce overall anxiety and boost the body and spirit.
In the video below a psychiatrist talks about symptoms of anxiety and why it can be a problem along with potential treatments.
When to use medication
Who has time to relax, eat healthy, exercise, and purge the surroundings? Not everyone. These are the best methods to attempt first if possible but many people do not feel they have the time, energy, or gumption to attempt these feats. If this is the scenario, medication may be acceptable to those who are deemed by a physician to benefit. When talking to a physician about anxiety it is important to not leave anything out. Being open and honest about everything concerning the anxiety can help the doctor figure out the best medication suitable. Always ask questions such as will it make you drowsy, what any side-effects are, and whether it is habit-forming. Be aware there are anti-anxiety medications that are NOT habit forming.
It is possible to use the above recommendations with or without medications to help control anxiety. Anxiety does not have to be the one controlling anyone. It can be prevented. It is never a good idea to try and stop an anxiety attack once one has started. Fear derives the anxiety and if the attack itself is feared, it feeds an even larger attack. Be informed, relaxed, healthy, and in good company to know how to control anxiety.