We all experience dealing with anxiety, it is a natural response when we think events or experiences in our environment are threatening, uncertain or challenging. Anxiety can be helpful at times because it keeps us alert and focused, but when the anxiety response persists, it is no longer adaptive. It just does not ruin ourselves mentally but affects our physical and relation aspects as well. With this, we list some of the strategies that will hopefully provide relief during anxiety attacks.
Breathing is one of the most important things we do. It helps us stay alive, and it can also help us calm down when we're feeling anxious or stressed out.
If you've ever had a panic attack, you know how hard it can be to breathe as your heart races and your chest tightens up. Deep breathing can help with this kind of anxiety because it slows down your heart rate and helps you relax. The rate at which you breathe is a good indicator of how calm or stressed you are, so slowing down your breathing can help you feel more relaxed.
You can do this by taking a few minutes to relax before trying this exercise — deep breathing isn't something that will work well if you're already tense or anxious. So, sit up straight in a comfortable chair with your feet flat on the floor and place one hand over your chest and one hand on your belly (with both hands touching each other). Inhale slowly through your nose until both hands rise together in front of you, then exhale slowly through pursed lips while counting to four. Repeat this cycle at least five times, then take a break before trying again if needed (or just keep going).
Meditation is a method of relaxation and self-awareness that has been practiced for thousands of years. It involves focusing on one's breathing and calming the mind, body and spirit. The best part about meditation is that it can be practiced by anyone, anywhere and at any time.
Aside from that, there are many benefits to meditation, including reduced stress levels, improved memory function and better concentration. It also offers many health benefits such as lowering blood pressure and reducing inflammation in the body.
You don't need any special equipment or supplies to practice meditation. Just find a comfortable place where you won't be disturbed for 15-20 minutes. You should also find a quiet spot where you won't be distracted by other people or noise from outside sources like traffic noises or television programs playing in the background while you're trying to focus on your breathing patterns during meditation sessions.
Try practicing meditations daily if possible until they become second nature so you don't have to think about them anymore when stressful situations arise in your life.
Exercise can help calm your mind and body, reduce stress, improve your mood and even help relieve symptoms of depression. The benefits of exercise are well known, but it's not always easy to find time in your day to get your body moving.
If you're dealing with anxiety, it can be even more difficult to get moving. But there are plenty of ways to exercise without leaving the house or spending any money — and that includes taking a walk in the park or around your neighborhood.
It is also important to note that you should start small. Don't try to run a marathon if you've never exercised before! Find something that you can do for at least 10 minutes, like what we suggested which is walking.
4. Watch your caffeine intake
Caffeine can be a helpful tool for anxiety relief, but it shouldn't be abused. Caffeine is a stimulant that works by blocking adenosine receptors and increasing blood flow to the brain. This leads to an energy boost and heightened alertness. But over time, it wears off, leaving you feeling sluggish and tired—which can then lead to feelings of depression or low energy. If you're using caffeine as a way to cope with your anxiety, this may cause your symptoms to flare up again when the effects wear off.
It's also important to note that caffeine can be addictive. People who regularly consume caffeine can develop a physical dependency on it that can lead to withdrawal symptoms when they stop taking it as stated by Hilliard (2019). These symptoms include headaches, nervousness, irritability, difficulty sleeping, and more severe conditions like panic attacks or nausea and vomiting. Caffeine withdrawal can also lead to temporary cognitive impairment (brain fog) as well as insomnia or other sleep-related issues such as sleepwalking or sleep paralysis.
That’s why it is crucial for you to be responsible for your caffeine intake. As this can also make your situation worse.
5. Distract your senses
You may not realize it, but your senses are actually highly attuned to your emotions. When you feel anxious, your senses become hyper-aware of everything going on around you, which can make the experience even more intense. Your ears might start ringing or buzzing, your skin might crawl and feel like it's covered in ants, or you might feel dizzy and lightheaded.
Distracting your senses can help you manage these heightened feelings. You can do this by focusing on something else—anything that will pull you out of what's going on inside your head. If the feeling is mild, try taking a few deep breaths or focusing on the sensations in your body as they happen. For instance, noticing how warm it feels when you breathe in. However, if the feeling is more severe, try focusing on another activity instead—something that requires focus and can be done without being distracted by other people's emotions or attention needs at home or work.
6. Take magnesium
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in your body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and ensures strong bones. Magnesium also helps keep your body's store of energy available for use by all its cells.
Magnesium deficiency has been linked to anxiety, depression and other mood disorders. Low levels of magnesium have been found in people with depression, who are more likely to be deficient in this mineral than non-depressed individuals. Studies have shown that when an imbalance occurs between magnesium and calcium in the blood, it can trigger an increase in irritability, nervousness or anxiety. The most common symptoms of magnesium deficiency include muscle cramps, fatigue and insomnia.
The recommended daily intake (RDI) for adults is between 310 milligrams (mg) and 420 mg per day but it still depends on the age and gender of the person. However, you should talk with your doctor before taking any dietary supplements or changing your diet in any way as it could interfere with other medications you are taking.
7. Start journaling
The act of writing down your thoughts and feelings can be therapeutic because it gives you perspective on what's going on in your mind.
Journaling can also help you process emotions that are hard to express verbally. You may have trouble articulating what you're feeling, or expressing how you want others to treat you. Writing these things down allows you to express yourself in a way that feels more comfortable and authentic.
In addition to helping you understand yourself better, journaling is also a great way to develop self-awareness — which is essential for managing anxiety. When we're aware of our thoughts and emotions, we can make better decisions based on reality rather than our fears or biases. This means that when we're anxious about something, we can examine our fear and decide if it's rational or not — which helps us feel less anxious overall.
Most of us experience anxiety or stress from time to time. We may be worried about our finances, or we may be working on a big presentation at work. Whatever the case may be, it's important to manage your stress so that it does not interfere with everyday life. Seeking help from experts is a good start, but there are some things that you can do for yourself as well. These seven strategies all have been shown to reduce feelings of anxiety, and they're easily accessible to anyone who needs relief.
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