How to NOT Have an Anxiety Attack

It's completely understandable to anxious at times, especially if you have a big test coming up, or have to perform in front of an audience, etc. There are so many factors that lead to making one feel anxious. Which is totally normal. Please know, and understand, that yoiu are not completely alone in this feeling. In fact, having anxiety can be interpreted as good. Why can anxiety be interpreted as good? It means that you care enough about whatever it is that you're about to that you don't want to screw it up. You should be proud of yourself for having pride in yourself. But do NOT allow anxiety to consume you to the point where your brain is running at 500 miles an hour overloaded with so many thoughts.

In today's blog, I wish to share with you some ways that I overcome that struggles of anxiety. My only aim for this post is help other overcome anxiety as well.

I would like to point out that I am by no means a physician or therapist. These are just tips that I have helped me, that I wish to share with the world, in hopes that this helps someone out there in the world.

However, if the symptoms you are experiencing prove to be too severe, please contact your physician for help.

With that being said...

LET'S GET STARTED!

What is an Anxiety Attack?

An anxiety attack, sometimes called a "panic attack", is an overwhelming rush of intense fear in response to external stressors or certain triggers. Anxiety attacks can sometimes occur for no apparent reason.

Symptoms of an Anxiety Attack

sweating
trembling
nervousness
increased heart rate
lack of concentration
trouble sleeping
"knots" in the stomach
restless behavior
chest pain
nausea

What Could Trigger An Anxiety Attack?

Many things could trigger an anxiety attack, but here are a few of some of the most common factors that lead to an anxiety attack:

public speaking
work pressure
terrible diagnosis from the doctor
school pressure
nervousness about parenthood
financial worry
emvironment change
loss of life
a certain phobia

Alright, so now that we have a better understanding on what the term "anxiety attack" means, and we know what the potential causes are, let's discuss some remedies that have helped me in the past.

Again, just a reminder, I am NOT a doctor, and, or therapist. I simply wish to share with you all, the world, some tips that I have help me in the past.

Once again, if you feel that you still experiencing an immense amount of anxiety, please contact your physician for more help. Please stay safe and try your best to maintain your health.

How I Have Overcome Anxiety/ Panic Attacks in the Past?

Here are some tips that helped me in the past. I hope this list is helpful.

1. Express what you're feeling

Keeping my emotions has never helped me in the past. I always end up finding some way to release what it is am going through. When you are you express how you feel, people now know how best they can help you. Let's say you have to speak in front of a massive audience and your are really nervous about it- in which your nervousness is completely justified- talk to someone about. Chances are someone else may also be delivering a speech around you; or they have also gone through that wrenching feeling in the past and so they relate. If you find someone who can relate to your situation that would great because maybe they share their expericence and what helped them get over the immence amount of pressure they were feeling.

2. Breathe

I know this one may seem like a, "duh? Of course i'm going to breathe." But no, when I say breathe, I mean BREATHE. Do NOT hyperventilate. Hyperventilating could actually make your current situation worse.

I mean breathe. Stay absolutely still, take nice controlled breathes. Breathe in through your nose for 5 seconds and breathe out through your mouth for 5 seconds; and don't rush the counts either. Breathe in and out, 3-5 times. Allow your mind to calm down. Try your best to mute everything else around you and just concentrate on your breathing. This exercise is a great way to get your heart rate to return to it's normal state.

3. Water

Although drinking water is wondeful and great for your overall health in this instance, consuming water is not what I am referring to.

If you live near a beach, or some large body of water, then all you have to do is jsut go outside and just close your eyes. However, for the rest of us, who do not live by the beach of some port, or something, this is what you want to do. What you want to do, listem to ocena sounds or play rain and just close your eyes. I, personally, prefer headphones, NOT earpieces, or you can uses a speaker, for this because you hear everything. A speaker is nice but, to me, evrything just sounds so far away. Headphones make me feel like I'm right on the shore or I'm on the boat/ship live and direct hearing all the wonderful sounds.

Below is a playlist that I created. This usually calms my nerves, or at the very least helps me sleep.

https://music.apple.com/us/playlist/calm/pl.u-AkAm84GU2q3P3ld

Speaking of sleep...

4. Sleep

Have you ever been stressed out about something and then after a good night's rest you have a better undertanding of the subject you were freaking out about?

Yeah? Exactly!

Sometimes all you need is some rest for your mind to relax.

Just like how our technical devices sometimes just need a good old shut down to when our devices get to hot do to overload, our brains, and bodies, also need to shut down and restart.

5. Exercise

Exercise has been a proven way to help people relive their stress. Something as simple and easy as a thirty mintue walk everyday can work wonders when ti come to calming one's nerves. You will feel more energetic, healthy, and ready to tackle whatever obstacle come your way after you finish walking.

Thinking of walking as nice temporary mental staycation. Once you put on your headphone, turn on that hot places, and put those sneakers in sport mode, you would have forgotten about all they was stressing you earlier. After completeing your walk, you hopefully would have come up with a solution to your problem or relieved yourself of the overwhelming anxiety you were experiencing before.

6. Lie to Yourself

Sometimes you may just need to make yourself completely delusional in order for you not to crash and burn. Even if you are running behind schedule, tell yourself things like, "i'll make it on time," or "no one will notice," "everything will be fine."

Don't mess around and lie to yourself to the point where you have lost all idea of realty. But sometimes, lieing to yourself can help you remain calm, or at least give off the illusion that everything is okay that way you don't freak out and lose your mind.

Summary

Anxiety attacks are a mind mild mental condition that can become serious if not treated. Anxiety attacks don't usually last more that a 10 minutes. If you are experiencing immence pain please contact your doctor for help.

Some common signs to look out for:

heavy breathing
nervousness
restlessness
sweating
cheat pain

Anxiety attack triggers:

financial stress
public speaking
public performances
change of environment
phobia's

Sources:

Panic and Anxiety

WebMD’s overview of anxiety and panic disorders, including phobias and posttraumatic stress disorder.

WebMDWebMD Editorial Contributors

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