How to Stop Anxiety and Panic Attacks?

It’s natural to worry about an exam or be anxious about a difficult choice. But when the worry and fear cannot be managed, or if the anxiety comes without warning, it may be an anxiety or a panic attack.

What is Anxiety?

Anxiety is a sense of fear accompanied by emotional and physical symptoms. Anxiety is your body’s response to stress and may be excessive or frequent when you don’t want it to be.

You might feel:

Nervousness, restlessness, or tension
A feeling that something terrible is going to happen or that something is wrong
A rapid heart rate or faster breathing
Sweaty palms or shaking
Difficulty concentrating

Some mild anxiety, something we all have to experience, is just part of life. But when anxiety is disrupting your daily life or you are always worrying, maybe there is something to worry about.

Also Read : What are the Symptoms of Anxiety Disorder?

What is a Panic Attack?

A panic attack is an acute attack of extreme fear that causes extreme physical reactions without any actual danger. They can occur suddenly and be extremely frightening.

Typical symptoms of a panic attack are:

Pain or discomfort in the chest
Breathlessness
A racing heartbeat feeling
Lightheadedness or dizziness
A feeling that you’re losing control or going to die
Nausea or cramps in the stomach

These symptoms usually reach their peak within 10 to 15 minutes and then begin to subside, but they can also make you excessively tired.

What You Can Do to Overcome Anxiety and Panic Attacks?

It does take time to break anxiety and panic attacks, but yes, you can do it. You do not have to tackle everything at once. Small steps every day can make a big difference eventually.

Identify Your Triggers:

Knowing what you are anxious about or what triggers your panic attacks is step number one. Triggers could be:

Public places
Disagreements or fights
Work or school stress
Caffeine or lack of proper sleep

Deep Breathing Helps Reduce Anxiety –

When you have anxiety, your body is going into a “fight or flight” mode. Deep breathing can calm your nervous system down.

Try this easy deep breathing exercise:

Breathe in through your nose for 4 seconds
Hold breath for 4 seconds
Breathe out through your mouth for 6 seconds
Do it for 1 to 2 minutes

This may calm your heart rate and anxiety.

Challenge Negative Thoughts:

Anxiety can often be caused by fear of, for example, failure, rejection, or harm. When you find yourself worrying, ask yourself:

“Is this thought 100 percent true?”
“What is the worst that can happen, and can I cope with that?”
“Has this worry ever happened?”

You might discover that most of your fears are not real.

Build Healthy Habits:

You start to look after your mind by looking after your body. Healthy habits can make your brain less susceptible to stress and panic.

Give these healthy habits a try:

Try to sleep for 7-8 hours at night
Eat balanced meals, not too much sugar or caffeine
Exercise daily (even a 20-minute walk does)
Stay well-hydrated with water
Steer clear of alcohol, cigarettes, and drugs

Stay Connected with Others

Loneliness makes anxiety worse, so stay in contact with a friend, family member, or someone you feel safe with. It can help ease stress and remind you that you are not alone.

Get involved in a support group
Talk to a teacher, parent, or counselor about how you feel
Talk to a family member or friend if you’re in crisis

When to Seek Professional Help –

Despite self-help, there might be instances of anxiety or panic attacks where professional help is needed, and that’s okay.

You may want to consider professional assistance if:

Anxiety happens often or persists for no obvious reason
Panic attacks are occurring frequently or interfering with your daily activities
You are avoiding places or activities because you do not want to feel anxious
You feel depressed or hopeless

It may be treated by a therapist, counselor, or psychiatrist with the help of therapy, lifestyle change advice, or medication if needed. Cognitive Behavioral Therapy (CBT) works especially well in changing anxiety patterns.

Also Read: How Does Xanax Work for Anxiety?

Conclusion –

Anxiety and panic attacks may be overwhelming, but they are conquerable. You can regain control of your life with the appropriate tools, attitude, and help. Don’t put pressure on yourself to be “perfect” – celebrate your progress instead.

Frequently Asked Questions –

Does anxiety ever just go away?

Some mild anxiety cases get better with time or habit change. But if it doesn’t, gets worse, or occurs more often, attempt to deal with the anxiety using coping skills or seek a medical provider.

Are panic attacks dangerous?

Panic attacks are scary, but they are not dangerous. If you have them often, it is a good idea to visit your doctor.

If I believe I’m in the process of having a panic attack, what do I do?

Pause and concentrate on breathing. Practice a grounding exercise and repeat to yourself: “This will pass. I am safe.”

Will food and drink impact my anxiety?

Yes. Too much caffeine, large amounts of sugar, and missing meals all contribute to anxiety. Eating regular, healthy meals stabilizes mood.

How long will it take to recover from anxiety?

We are all individuals. Some will notice improvement within weeks of consistent practice, yet some will take months. The most important thing is to remain constant and not quit.