Chances are you are reading this because you or someone you know experiences anxiety attacks, also known as panic attacks. These episodes of intense fear can occur at any time for no apparent reason at all. Anxiety attacks can be very frustrating to live with and oftentimes debilitating to the sufferer. If you are trying to cope with anxiety attacks, here are five ways to help control your anxiety attacks:
Get plenty of exercise.
The cause of many people’s anxiety attacks is an overabundance of the brain chemicals known as “endorphins”. These chemicals help the body respond to threats or crisis by rapidly flowing into the major muscle groups of the body and creating a sense of extreme alertness. While this is fine when you are experiencing a real crisis, this is not too great when there is no reason for the endorphins to be flowing through the body. The good news is that exercise burns off these endorphins, oxygenizes the body and brain and helps it function better. In many cases, exercise alone can reduce or eliminate anxiety in sufferers and help them get healthier so that they feel stronger and more capable of handling anything that comes their way. Try adding 3- 30 minute aerobic exercise sessions to your week and see if you feel better.
Learn relaxation techniques.
When an anxiety attack occurs, it’s easy to get caught up in the physical and mental symptoms that come on suddenly for no cause. One of the best ways to combat this is to develop some relaxation techniques that can help give you something positive to focus on before, during and after an attack. One method is deep controlled breathing. When the triggers set off the attack, start to count slowly in your head and take a deep cleansing breath in on the count of one, then a deep exhale on the count of two, and repeat slowly until you have regained composure. You can also combine natural herbal oils like lavender or sage and apply to your wrists, inhale deeply to help you remain calm.
Watch your diet.
If you are trying to keep away anxiety attacks, one of the best ways is by eating a healthy diet, full of essential nutrients that your body and brain need to function properly. Supplement your diet with natural herbs and vitamins to get the added benefits that nature designed. Over a short period of time, if you stay away from caffeine and alcohol and start eating healthy organic foods, you will cleanse out the bad chemicals that were causing your anxiety levels to be so high.
Combined with traditional talk-therapy, biofeedback can be an excellent tool to help you identify and reduce the triggers that are causing your anxiety attacks, Biofeedback uses electrodes attached to your skin (non-permanent) that measure your brain waves, heart rate and breathing as you go through a series of visual and audio stimulations. Over time, you can learn to control the stimulations which are actually a form of brain control and relaxation. This is a wonderful tool to help you manage anxiety.
This treatment is helpful to many people who have found little relief in traditional therapies. If you are able to be hypnotized, you will be instructed subconsciously how to cope and what to do when you feel an anxiety attack coming on and when one occurs. This form of therapy gets to the core brain cause of the anxiety and is often very helpful to anxiety sufferers- certainly something you could do to try to cope.
As you learn to cope with and control your anxiety attacks, be sure to get the support and encouragement from your friends, family and treatment providers who can help you on your journey to living an anxiety-free life.