10 Ways for how to Calm Down When Anxiety Strikes
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Anxiety is a terrible feeling. Your heart races. Your mind races even faster. You feel like all of the problems that have been hovering at the back of your mind suddenly need to be dealt with all at once. You imagine terrible things happening even though there's no good reason to think that they are. You panic.
How can you deal with this awful feeling when it creeps up on you. Here are ten ways to help yourself calm down when you're feeling anxious:
- Identify the true cause of your anxiety. Most of the time, there's something that we're worried about that lies beneath the thing that we think is causing us to be anxious. If you are skilled at figuring yourself out then you might be able to determine what's really going on. For example, you're sitting by the phone waiting for your boyfriend to call and you're feeling completely anxious and you're sure that something horrible has happened to him or he's out on a date with someone else or ... that's what you think is causing the anxiety but what is really causing the anxiety could be that you've been feeling unsafe in this relationship and you're not sure where it's going. Although there's still a problem to be dealt with, you are able to recognize that it needs to be dealt with in a different way and that it's not the phone call that you're anxious about. This can reduce the immediate feeling of anxiety.
- Exercise. Sometimes we can't talk ourselves down from that feeling of anxiety. It's just too strong. We can't think clearly. All of the emotions are coming at us. We feel like those surface problems are the real problems. Now what? Exercising is a good way to get out of your head and into your body for awhile. Do something that gets your heart pumping. Do something that's physically challenging so that you can focus on your muscles and your lungs instead of whatever it is that is making you feel crazy.
- Breathe. There are going to be times when you feel anxious and you need to get out of your head but you can't just go for a run. You might be at work or at school or in a courtroom and you need to sit still. You can still get focused on your body by focusing on your breath. Take deep breaths, inhaling to a count of ten and exhaling to a count of ten. Or inhale give, exhale six, inhale six, exhale seven, etc. until you can't go any higher. Focus on how your breath feels in your chest and your nose. This will help get your mind off whatever is making you anxious so that your body can calm down a little bit.
- Ask yourself what's the worst that could happen ... and how you'd handle it. Often we end up anxious about something because we are scared of it. If we can identify exactly what the worst thing about it would be and come up with some sort of action plan about how we would handle it then the anxiety may ease up. For example, you're anxious about an upcoming test. What's the worst that could happen? Even if you fail out of school and end up in a totally different career path, you're still going to be alive. Try to focus on the worst thing that could realistically happen. Pay attention to how this makes you feel, though. Some people go off the deep end into their fears and this exercise makes them feel worse instead of better.
- Stop and smile. You can make yourself feel better just by acting like you feel better. Smile. Attend a laughing yoga class. Have someone tickle you. As the muscles in your face act happy, your body's limbic system will actually respond and you will feel a little bit happier. You'll feel calmer. Some of the anxiety will ease.
- Analyze the extent of your anxiety. Ask yourself what your anxiety feels like. Don't focus on your thoughts. Focus on how tight your chest feels or how fast your heartbeat is. Try to rate your anxious feeling on a scale of one to ten. Simply taking at a look at your anxiety and recognizing it for what it is can sometimes help to reduce its impact.
- Read a soothing book. Your brain needs to be taken away from whatever is causing it so much stress. A soothing book can be a great way to get away for a little while. Some people read the Bible, others read books of affirmations, others read uplifting quotations. Read something inspiring and lighthearted. If your mind is still racing with anxiety, try reading aloud.
- Write a list of everything that is okay about your life right now. We are usually okay in the moment even though our anxiety would have us think we aren't. Making a list of all of the things that are going right and that feel safe can help us to realize that. Your health might be good, your sister might be in town, your clothes might fit great ... whatever is right in any way should go on your list. Don't think about the "buts"; just count your blessings.
- Talk about what's going on. Talking about what's happening and what you're anxious about can sometimes make the feeling go away. The trick is to make sure that you talk to someone who isn't going to exacerbate your feelings or dismiss them. Choose someone who is a good listener. Let them know in advance that you just need to vent and you don't need advice. Or if you're looking for someone else to give you a little bit of perspective about how realistic your fears are then ask for that. You might consider talking to a friend who you trust but who isn't enmeshed in your every day life. Alternatively you might consider talking to a mentor or older family member. You might even think about talking to a counselor depending upon the extent of your anxiety and how long it's been happening.
- Take medication. For many people, anxiety isn't just a passing thing that can be controlled with breathing and positive thoughts. Many people have real medical issues with anxiety that they need help with and medication can provide that help. If you can't get a grip on your anxiety on your own then you might want to consider speaking to a psychiatrist. These other tricks will still work for you once the medication has brought things down to a more manageable level.
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For me it's the breathing that works.
Often yoga is helpful if the circumstances allow its practice (such as sitting at home rather than riding on a bus or being at work, for example). With yoga one can stretch and relax the muscles and control the breath. It allows for focusing on relaxation in a methodical way.
Very good article, thanks for sharing!
Good Article ... breathing techniques were something that I often overlooked, but they are very affective.
One advice I'd give is to not fight it. The more you resist the anxiety the stronger it will get. Just try to relax and let it happen. This may sound weird, but remember nothing is "really" happening to you. Just ride it out as calm as possible, and even challenge it to give you more. Think of this as the Wizard of Oz technique, there isn't really anything behind the curtain.
And I'd also recommend the A&P Handbook shown above, it's very large and very good.
The breathing works for me too.!
Hey Kathryn...excellent advice and so glad you recommend medicine as a last resort! Anxiety plagues many and this hub really covers a lot of ground!!!!
I agree with Ann nonymous..excellent advice..alll of these are very practical solutions to the common problem of anxiety. I am really impressed, Good work Kathryn :)seems like you have written this hub very passionately.
I agree that exercise is super important - moving and breathing can literally move the anxiety out. Yoga and meditation are most important for me and many others. Laughing, also, is an excellent remedy. I also like the idea of writing down what is GOOD in your life - putting things into perspective can help us focus on the big picture instead of being overwhelmed by details.
Very good Hub Exercise , Yoga , Pilates ,Thai Chi, Swimming , Sports also journaling . Important to mention that some suffer from panic attacks , those require a whole treatment plan . :)
Your 4. is so simple, yet so often overlooked. This "what's the worst thing that could happen?" is not only good for dealing with our own anxieties, but is a proven method for dealing with family, friends and colleagues who never want to try anything new or different. It works like magic.
Great article...Breathing is a great way, to me the best way to target and get rid of the anxiety instantly. Thumbs up.
It is Great to Know
Thumbs Up for you
This is a great hub. my anxiety gets the best of me most times, and the excersize part is what i go to first, but i dont excersize. I clean. I clean and clean until something is perfect, and i always feel better. I may not be able to control certain things in my life, but i can control the soap scum in my tub! thanks for the hub, i found it informative and helpful.
Anxiety is a modern stress. All info to manage it is welcome. Great tips.
One thing great to know is that I am not the only one suffering from this. Sorry I know I may be sounding very narrow and selfish but its a relief to know that I am not going MAD. That there are also other people out there who have experienced this and that WE can get out of this. Thanks to all for sharing.
nice tips thanks for sharing
Very sound information to give others. Very useful info.
thanks for sharing.
helpful article...
This article was helpful for anyone cause we all go through some form of anxiety in our life some know how to deal with stress better. I'm a person who was in hospitals on medication, but I don't take medication now. I believe in myself and that's the key.
Great suggestions! I have tried to keep a daily list of the blessings in my life, not that I always remember or take the time, but when I do, I gain a better perspective. Thanks for taking the time to write out so many ways to handle anxious times.
It's a good list fellas! thank you for the refreshments.....
These are all very good tips I especially get alot out of meditation and exercise when anxiety is starting to creep in. Thank you for a great hub!
very good advice, think I'll print this out! :)
Hi, everybody!
In a difficult situation one may simply forget all good avices. It is extreemly simple to prevent the anxiety - drink structured water.
Depression is a luck of energy. Along with panic and anxiety. Because all the energy is spent to fight the agressive enviromental influences of different kinds. People get used to live that way -with a low energy level. It is reconed to be a normal state of a human being. Drinking structured water will help You to rise Your energy level in a day time. The stress and depression could be faught in a day time. The point is that water has memory effect. And we have a device wich is able to transfer positive information into water structure. Easy and effective. When You are full of energy there will be no place in Your mind for such things as panic.
It is a great hub with practical tips. It helps a lot to have a healthy and realistic attitude towards life. Too much expectations from people, relations, life and self is a sure recipe to lose composure and finally stressing out.
Great hub. Identifying the true cause is always important. Certain things will spark it. Find out an you can feel better
Thanks for the Hub Kathryn
When I feel the stress walls pushing in at work I force myself to take a quick 2 laps around the building. I do it at a good pace and force myself to think of something enjoyable. Takes less than 10 minutes and makes a difference
Great tips! IF you want to use medication, please do never try to self-medicate but instead find a therapist that you trust. Also, notice that there can be severe side-effects to the drugs that are commonly prescribed, and that there are natural alternatives that might be worth considering.
Very helpful article for any suffers out there, I found breathing techniques to be my saviour in the end.
Great hub Kathryn. =)
Very helpful and very informative hub.
This will really help me deal with my anxiety and my stress.
Another great website for stress management
http://www.everythingaboutstressrelief.com that i found to be really great. Just thought i would share.
Thanks for your stress tips.
Very impressed about detailed explaination about the way to come down when anxiety strike.
Well down
make a comment my hub
great hub i have alot of trouble with anxdiety and all your tips and info make alot of sense to me i have read about it online but it never hit me i guess its all in the wOrds and you have a way with words thanks for a well planned and well writtin hub you acully helped me alot if that means anything to you
Also consider mindfulness meditation. That can help relieve anxiety too.
Excellent Hub!..
I have been going through alot of stress and anxiety due to my job. But reading your hub, has really helped me alot.
I will be sure to use the tips that you gave in your hub.
After reading your hub, i came across this great resource which has really helped. Just thought i would share.
http://www.everythingaboutstressrelief.com
Thanks again
A very useful and informative hub. A major asset in today's world. Well done!!
I have recently been experiencing some anxiety. I've had many life changes recently, people tell me that may be a reason for my anxiety. I will tryout some of your natural remedies, since I don't like taking medications unless it's an absolute must. Thanks for the great hub!
Very good article. Anxiety is problem for a lot of people. I think, that knoledges how to manage anxiety help a lot of people.
I have Anxiety, and let me say to everyone, it is very difficult to control. Its nice to know others can read this hub and get some help with it :)
have a great day...
Anxiety has had control over my life for over 2 years now. Tried meds and yoga. I think the latter works best, as breathing is so much more important than we often realize. Thanks for many other good tips here.
Oh, and I forgot; sleeping is maybe another imprtant factor in reducing stress and anxiety. Of course it could be an evil circle, but you should do anything to get a soothing night's sleep. On my site I provide 5 tips to ease sleep:
i think if you start feeling an attack comining on breath & give urself a pep talk in your head calm urself byg repeating ''calm i am calm'' or whatever you feel is comfortable
it helped me out.
In today's tough economic & social times, this really helps most of us!
Great hub. These suggestions underpin the majority of psychological interventions for anxiety. Breathing is probably the number 1 overlooked technique too... it's amazing the degree to which steady breathing can regulate other physiological arousal responses.
Great hub! very well written thanks for sharing this.
Very good hub. I wrote something similar a while back. But you added a few things I did not touch on. I took an anxiety class for 8 weeks and it changed my life. A lot of what you said we learned and every class we learned a new breathing or relaxation technique. http://www.suite101.com/content/tools-for-reducing
Anxiety can strike anytime to anyone. The steps you've listed are good and it helps to alleviate some of those anxiety feelings away. Breathe and exercise work for me mostly.
I found your hub very interesting, I will be trying your suggestion to exercise. Thank you
Really good advice here. I should print it out and put it up as a reminder on what to do when I'm stressed. Thanks.
A gread hub here with some excellant advise. I've got to send this hub to my son, who is so stressed out. Hope it helps out. Thanks for sharing.
I have found that exercise is the only method that works for me, because the sources of stress are too numerous to overcome by isolation or other methods...
Ken@EliKen
What about listening to your favorite song?!
Great advice. Sometimes, watching a movie to divert the mind helps me too.
this was quite a useful hubpage, I believe that the way you wrote the context and the way that the information was presented was quite refreshing. I thoroughly enjoyed reading your article, I hope to read more from you soon thanks again for the hubpage.
Great article, as always.I have suffered anxiety after a big problem in my life and had to learn to control it myself, with no help.Wish I would have red your article before.It is a pleasure following you.
Great article very useful tips!
These are very useful Kathryn. Indeed if one who is attacked by anxiety just follows these tips, it will surely help. Nice article.
Very good tips and so useful! Find so much good information here on hub pages. Thanks for sharing! Fish oil and also B vitamins are very helpful with the associated stress and really helps keep you mellow as well.
Very useful hub and great advice! :)
Very very useful hub
thank you
Printing these out, thanks! And hey, something cools helps bring the body - and emotions down. Think: ice cream!
Will give this to my mom. Great anxiety-reducing tips. Drinking Chamomile tea also helps.
Interestingly enough, a lot of my anxiety comes when I haven't eaten the proper meals for the day. When your body can't function properly it is easy for every little annoyance (like accidentally knocking over a glass of water) to feel like the end of the world. I also get a lot of anxiety over interruptions. If I'm trying to focus on writing or something else and I keep getting interrupted, I need to pull back and address the thing that is interrupting me so that I don't try to do both and just get angry. Good hub and resource!
Kathryn, you always amaze me with your high quality hubs.
Anxiety sneaks in when you aren't watching. Don't be too trusting that nothing is wrong and just shrug it off because the more you ignore your anxieties, the more they eat you up. Yes, immediately, find out the cause, and then 2-9 will help you address solutions. You need not arrive at 10- medication- once you had nipped your anxiety early in the bud.
Focus on positive activities rather than dwell for a long time on what's interfering with your healthy outlook about everything, about people, and about yourself. Chronic anxiety can make you sick. Good hub for healthy living!
Thanks so much for this information. I too suffer from anxiety and will take your advice.
Make sure you get enough exercise. Although it is not easy to motivate yourself to exercise when you are preoccupied with anxiety from the fear of having panic attacks, it can make a big difference in lessening the anxiety a panic attack can bring about. Exercise releases chemicals in the brain that promote positive thought and a general sense of calmness. And there are lasting effects of these chemicals beyond the period of exercise. The tension in your muscles and joints will be greatly lessened by engaging in physical activity and this also helps to reduce anxiety. Of course, you should also see your doctor if you think you have a panic disorder.
Kathryn, stress is everyone and sometimes we end up having anxiety. I think this is really important to know. If ever i will feel the anxiety, will do your advice. Thanks!
Greetings Kathryn,
Thank you for your insightful hub on panic. I have suffered for years and am always learning new things on how to handle it, and make my way through.
Thank you for the useful information.
Blessings.
Laurie
I have 2 mp3 meditation that I've put up online for anybody to down load. The originals were on cassette tapes and so the beginnings of these meditations sounds like rumpled magnetic tape but that's only for the first few seconds.
one is EMDR and the other is Bernie Siegal. If anybody wants a copy then email me.
Great list. Exactly how best to respond especially when not on medication. Good useful hub.
I do number 8 when I feel bad.
Let me share what I do when I feel depressed ;
I close my eyes and think what makes me stressful then
I abruptly look at the sky and think about infinity.
This method helps me a lot maybe you can try
Great tips for de-stressing in order to put things in proper perspective and work through them. The greatest thing is to understand what we can do something about and then do it, but if we have no control over it... let it go!
very useful...tks for sharing
Kathryn,
Your hub came up first when I logged in this morning. Coincidence? Definitely NOT! My son has been dealing with crippling anxiety recently. Everything you've suggested is what we've been told by his therapist. And the #1 thing that is helping him right now is medication.
I so agree that understanding the root cause of the anxiety is essential, too.
Thanks for this handy guide. I will share with my son.
MM
Great hub surely! What really helps me mostly is if I can talk about my feelings.
What a good hub topic. I find breathing and reassuring myself that its all in my mind helps a lot. I find it happens in the middle of the night and most other ways of dealing with it arent helpful, so its a mind game to chill myself out.
Some of these suggestions are so simple and so effective, thanks for pointing out more ways to curb anxiety, really interesting hub!!
Awesome! Totally true, although most people don't realize that it's what they need to do in order to relieve the pressures on their minds and psyches. Some may even disregard the information in this article completely, but that would be totally unwise.
You go, Girl!
I would also recommend getting out and volunteering to help other people. Often it can help refresh your perspective to see others with larger problems than your own.
Exercising really does work. I used it when I was in foster care. Great hub with legitimat information. Thumbs Up!
Nothing to be proud of...life is a lesson....am shot of word nice hub author!
I like having a rational conversation with myself, "self-talk" and it seriously helps.
I occasionally have anxiety attacks and I've used breathing and exercise both in the past to effective ends. Lately I've taken to mindless solitaire games until I calm down enough to rationally think through the situation as you suggested. Nice hub!
Biting my nails has been working wonders for me... although I admit trying to ditch the habit and focus my energy on exercising!
Exercise. This way is very good for calm down when you're feeling anxious.
any depression yoga believes is due to lack of PRANA or life force and it is the absence of life force that cuases us to panick.as per the ancient science of yoga the only way to increase the PRANA in your body is through the practice of pranayama or regulated breathing.
Series of breathing excercises have been taught by yoga practitioners all of which invlove deep breathing in various forms of which the simplest is anulom vilom pranayam which invovles sitting in a comfortable position and using the fingers of one hand to close the left nostril then inhale thru the right and then close the right exhale thru the left and then again inhale thru the left and closing that exhale thru the right.This comprises one round of anulom vilom or nadi shodhan pranayam.Regular practice of at least 5-10 such rounds will not only reduce tension, blood pressure etc but keep the mind calm.Each round lasts between 45 secs and one minute and hence time required is also not much.It can be done by people in an state of health.
Anyone wanting more details can email me for explanation clarification.
thanks for a great hub
Great hub, great tips. I actually used some of them to calm my self down - and it worked!
Very nice hub and thank you for the useful information. It is very helpful to have a list of things one can work through when feeling stressed. I also agree with CreditRepair775, it does wonders when you go out and help other people who has got bigger problems than you...
exelent hub.. good sharing.. thank you. keep sharing
Great hub. Very good article.
May I mention something in addition?
I found for myself a big difference between anxiety and fear. From my point of view anxiety is containing everything and nothing, is like fog, unseizable. Fear has something concret, one can give his fear a name, fear is seizable.
To get anxiety handled its important to break it down to some concret seizable fears one can work with.
Great hub and very useful article..
Your tips are very useful!
In the past I had some anxiety attack. I faced it with your item 4.... It worked!
Now I habit to listen to my body and wonder always "why" for all my reactions (your point 1!!). I think that is for this I no longer suffered from anxiety.
I like the way you organize your hubs by jotting them down in points...makes it easier to follow :) Good job!
I love your article Kathryn and it is very well writen.
You hit on the subject of drugs as a relief from anxiety and in some sever cases it might be nessasary to perscribe someting to calm the patiant, however I believe drugs should be avoided at all costs until every other possible avenue to relieve anxiety is exhausted and drugs are the very last resort.
The drugs perscribed to anxiety sufferers today are very addictive and ounce addicted you now have two problems.
Some time ago now I to suffered from anxiety and I to used drugs to help with my problem and I to got addicted to the drugs.
At this point you realise you have some real hard issues to deal with and you need some real profesional help. It cost me allot of money and time but I finally kicked the drugs and got my anxiety attacks under control through natural methods used widely around the world today.
Some of these methods seem unorthadox and some are very simple and work the best for fast relief.
My point being that before someone suffering from anxiety decides that drugs are thier only hope they need to get on the web and explore some of the other avenues for a cure.
excellent... i am a ptsd survivor and all of this is exactly what my therapist have told me for years... thanks for sharing.
its so good to feel i am not the only one thanks i will try some of theses tips
I suffer from anxiety and panic attack and know how horrible they can be. Talking with God always helps but I know there are people that aren't on my same beliefs, so I recommend aromatherapy. I use lavender oil and it is MARVELOUS for anxiety! Great tips though!
Great article. Very useful.
Great article. Very useful.
thank for your hub, this is very helpful
Good advice, Lavender works for me, long walks as soon as I feel one coming on is also good. BABY POWDER, believe it or not, brings fond memories of childhood (if it was good) and calms the nerves. HOT BATH. music and dancing in the living room !
cheers guys.
exersise is a wonderful way to forget stress thank you!
This article have just relief me now. Thank you very much. Atleast, i can handle anxiety very well now
As someone that has suffered from an anxiety disorder in the past and was on medication, i wanted to thank you so much for your blog!! Unfortunately, in today's world, doctors automatically, without any hesitation, to prescribing medications. It is nice to know that they are natural, healthy alternative out there for us. Your words have resonated with me!!!
I am so glad there are other people who understands what anxiety is and that we are now crazy we just have to learn ways to deal with it to better our life.We will not be controlled by anxiety life is better then a bunch of panic and useless fears.
Those were all very good ideas. I find exercise, particularly outdoor, recreational exercise (as opposed to the gym or the treadmill) revitalize my spirit.
Anyone read "biology of belief"? This book will make your realize how much stress negatively affects your well being down to a cellular level and even "turns on" your bad genes to create cancer, and other genetic diseases. It's more important to reduce stress than we realize.
An action-forward hub towards alleviating anxiety. I must say all of these help.
Very nice..You are great thinker
While I agree with some points, MEDICATION IS NOT THE ANSWER!!! Not by a long... LONG shot.
People need to shake the "I can resolve this problem by taking this pill because the doctor told me so."
I used to suffer very severely from anxiety disorders and when prescribed medication, it only made it worse. I could go on and on about my plight, but that does no one any good.
People need to find the strength within themselves either by using a catalyst (their religion, exercise, family etc) to solidify their mental state.
Good article, but a definitive NO to medication.
Great article with wonderful tips on how to calm down when anxiety strikes.
Very nice hub - I gave you a link from my hub below
http://hubpages.com/hub/Do-you-suffer-from-Panic-A
if they click on anxiety it takes them to your hub.
Anyway I have enjoyed following you maybe you can return the favor and give me a link to one of my hubs sometime.
Godbless
sweet hub thanx for the information i get that really bad, next time it happen's i will try what you have said
I totally agree with all your strateges.
For me midnight is the time. I often see 2:00 come slipping around.
What usually works for me is harking back to my childhood,that little girl that I was.I go back to several scenes and stay there and discuss the stuff that's going on and create a closure of sort which is an added bonus.
I take medication for my anxiety. I also exercise and practice deep breathing. Works wonders.
Great hub. You've included some very sensible suggestions. I suffer from anxiety and panic attacks and find that exercise helps a lot. I do tai chi exercises or light jogging (even around the house is good!) I also find rose oil to be very calming. A few drops sprinkled on my clothes helps me to be relaxed.
My problem is that, I am always worrying about my body or if I am going to be alright in places that make me nervous. I always knew I was claustrophobic, and don't do well in buildings but it was never bad until this year. I still have general Anxiety, but I am proud that I managed to subside the social anxiety.
I did well, doing breathing exercises, or positive thinking. Then of course there is always music. I always make sure to drink Chamomile tea, every day. Can't live without it.
Well written article, good advice. I have suffered from anxiety and panic for a long time now. I do take daily medication, but still fight it sometimes, thanks for the tips :)
Greetings to you, Ms. Kathryn. This is indeed very true! Anxiety creeps on us like a thief at night, sometimes, unexpected when we feel everything is at its best and suddenly there comes which induces our fear to be on its foreground. At all cost, anxiety has really to be managed because if not it will affect our mental health and activities. If we leave it as it, it might result to greater problems. So the best thing to do is to follow your hints when anxiety is on its attack before it sink out to a deeper ground.
For me the best way to calm down is to breath deeply and think of something or just count 1-30 while breathing so deep. Closing your eyes is suggestive way too. Great tips:)
useful info:P)
never thought about reading a soothing book. usually i end up choosing a book that makes me MORE anxious (due to my thoughts). i will try reading a favorite book next time. thanks very much for the thorough post. best, www.picture-speak.com
A brilliant hub and thanks for sharing .
Take care
Eiddwen.
I have horrible anxiety an the breathing doesn't help nor writing it I did find that exercise is good when I can also telling people the exact reson why you feel anxious (if you know ) helps too but as a question I still have anxiety attacks an stuff even after doing all this but I'm only 16 an don't want to have to take meds
Take medication? IDIOT. Delete that from your article.
Good information. I have anxiety so I get all of this. :)
Very good hub, All are really Good Tips.
Very usefull informative hub I suffer from sever anxiety and panic attacks exersize helps but what realy hit me on your hub was the first tip idenitfy the cause makes since great work very helpfull!
1) THERAPY... some people do need and benefit.
2) Medication can be helpful for some when anxiety reaches an abnormally high level, is chronic, and causing problems in functioning. I've seen people get their lives back even though I'm not a big fan of meds personally.
3) Explore self-guided imagery if you are the type of person interested in meditation.
When I had my first panic attack I had taken too much cannabis and thought for a few hours I was going to die, I didn't know what was happening at the time so I had no idea how to calm myself down. When I finally came to my senses I realised no amount of drugs is worth that kind of experience. From that day I never touched it again.
Yesterday and today I had another panic attack which made me so depressed from thinking and put me into tears, I believed a had something seriously wrong with me and used the technique involving the paper bag to calm myself down. I also spoke out to my father who helped a tremendous amount. I now know that nothing bad will ever happen during these attacks and you will eventually calm down. Also write down your experience as that helped me.
EVERYTHING IS GOING TO BE OK.
So glad (maybe that's not a good way to put it) to see others are suffering from the same things that I do. Maybe not glad to see someone suffering, but happy to see I'm not crazy. Panic attacks are real and the worse part about panic attacks is when people don't understand that it is a real condition that you can't just snap out of. Thanks for the hub. :-)
I had panic attacks and related disorders for 29 years from the age of 11 years old and was basically told I was stressed all the time. I wrote my evidence-fuelled story after I realised that all my conditions could be prevented by what I ate and drank. When I was gathering the evidence I was shocked to see how many modern foods and drinks are aimed at children and I've proved that this alone gives you panic attacks, never mind the added stress of 'dying' every day to add into the adrenalin rushes and create more stress.
My life was a complete mess all that time as I struggled to go out the door to school and work. I did it but that was sheer determination. Shouldn't have needed sheer determination to walk through a door way. Think about it....don't let panic attacks ruin your life. http://www.panicfreesteps.com
Nice article. We need to know the difference between social anxiety and a panic attack, the two are different and should be treated differently.
I have a great technique for those with social anxiety like myself. I couldn't get work because I was awful at interviews because of anxiety. I found this technique in NLP as I read lots of psychology and related books. When I applied this technique I got almost every job I applied for, if I got an interview that is.
It works with triggers and anchors, I'll explain. When you are in the state you desire and create a anchor/trigger such as a word, a mantra or action. You validate that the trigger is associated with that state. After you've created a strong anchor through repetition, whenever the undesired state appears, you use the anchor/trigger to bring the desired state.
I use a mantra, something like this: "I am calm, relaxed, confident, I know exactly what to say at exactly the right time". For the first month when I was around the house with family and felt very comfortable, or come up with great idea or felt very confident and relxed, I'd repeat the mantra. So now I hardly ever repeat it accept when I feel anxiety and guess what, the anxiety just melts.
I truly hope this works for you guys also, I know how horrible it is to life with social anxiety. But remember this might just be a quick fix, it's not going to fix the underlying psychological reason for the anxiety if there are any.
sometimes chocolate might help
i started smoking medical marijuana and its been the most efective medicine ive tryed yet
Very informative and practical artical.Thannks
Thanks so much for these helpful tips; I had a review yesterday that didn't go as planned. I didn't realise that I was having an anxiety attack because it's been so long since I had one. I found this page online and feel so much better now; the world isn't about to end after all! Thanks again.
I have really bad anxietyand panic attacks that are hard to come down from. even after the attack my stomach still feels as if butterflies. are in there. once I have one its hard to keep from having another one. I. haven't found but one thing that works..getting my mind off it by praying and reading or watching a movie. everybody is different. I still struggle today but I know one day I will go through life and not be scared of having one every day. thanks
Very useful writing. I normally do point number 4 i.e., think what is the worst that could happen and be prepared for it. Voted you up and would also like to follow your writings.
Good article. In practice I have found that is is rarely productive to keep digging to find the reasons why you became chronically anxious. If it is a an obvious ongoing stressor then of course it should be addressed or you would be kicking your own broken leg trying to recover. Homing in on and addressing the anxiety itself is paramount if no obvious stressor exists. Many people waste a lot of time searching for the reasons why. Anxiety problems or disorders often do appear to build up and creep up one silently.
@mama stay hopeful as I recovered after nearly 30 years of panic disorder.
Dan 2 years ago
Good article - but one thing to remember is that for some people anxiety needs no 'tangible' reason. That can be the hardest lesson to learn. If you are constantly asking yourself why you are anxious and can find no real reason it might be time to ask the advice of a doctor.