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Anxiety and panic attacks are more common than you think. But the truth is, you don’t have to live with them. With the right strategies, you can regain control of your life, reduce your panic and anxiety, and live with greater ease. Here are five proven tips to help you overcome anxiety and panic attacks.
Reclaiming Control – Proven Tips to Overcome Anxiety and Panic Attacks
Stress and anxiety can take a toll on your mental and physical health. But you can find relief with strategies that empower you. Start by focusing on the way you talk to yourself. Remind yourself that you are strong, capable and worthy of a life free from fear. Make an effort to challenge negative thoughts and reframe them by looking at the evidence and coming up with new interpretations. Instead of responding to anxious thoughts with “I can’t do this” or “I’m not good enough”, think “I can do this” or “I’m capable and I can get through this.”
Beat Panic, Change Your Thinking
Reclaiming control starts with changing the way you think. When you feel a panic attack coming on, first focus on your breathing. Take a few deep breaths to regain control, and then start to talk yourself out of it. Remind yourself that it’s only a feeling and that you can get through it. Tell yourself that it’s not a sign of danger and that you can keep moving forward. Create a mantra if necessary and repeat it to yourself until the panic subsides.
Turn Fear into Empowerment – Proven Strategies to Cope with Anxiety
Anxiety can lead to feelings of helplessness, but you can turn this around. Use the energy of your fear to help you take action. Remind yourself that this is a challenge, not an obstacle. Take steps to face your fears, such as creating a safety plan or reaching out to a friend or family member. Identify triggers that can cause panic and come up with strategies to address them. If you’re feeling overwhelmed, it can help to practice mindfulness, meditation and relaxation techniques to help calm your mind and body.
Virtual Support – Finding Comfort Through Connections
It’s easy to feel alone in your struggle with anxiety, but you don’t have to go through it alone. Instead, reach out for support. Talk to someone who understands and can provide emotional support. Consider joining a support group or online forum to connect with people who are going through the same thing. It’s also helpful to talk to a mental health professional to help you manage your anxiety and panic attacks.
Self-Care Strategies – Creating a Balanced, Healthy Lifestyle
Taking care of yourself is essential for managing anxiety. Make sure to get enough sleep, eat a balanced diet, and exercise regularly. Avoid caffeine, alcohol, and recreational drugs, as these can worsen anxiety and increase the risk of panic attacks. Also, avoid activities and situations that trigger fear or stress, and take time to relax and do activities that bring you joy.
Learning how to manage anxiety and panic attacks can be a challenge, but with the right strategies, you can start to reclaim control. Focusing on positive self-talk, changing your thinking, finding support, and taking care of yourself can help you find relief. With these tips, you can take back control and live a fuller, happier life.
- Richard D. Goodwin, Managing Anxiety: A Cognitive-Behavioral Therapy Approach for Worry and Panic
- David A. Clark, Anxiety and its Disorders: The Nature and Treatment of Anxiety and Panic
- Melanie Greenberg, The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity