Practical Ways to Keep Your Anxiety Attacks at Bay
by Sophie Letts
Anxiety attacks can be extremely uncomfortable, causing disconcerting symptoms like heart palpitations, difficulty breathing, and overwhelming feelings of panic. If you've ever had this experience, you undoubtedly want to avoid a repeat. Era of Care is dedicated to providing people with the psycho-social-spiritual support they need to foster emotional resilience and positive mental health.
Photo credit: Pexels.com
This guide provides practical tips for managing anxiety on a day-to-day basis and preventing anxiety attacks long term.
Pinpoint your anxiety triggers and tackle them head on
Pinpointing major sources of anxiety in your life can help you eliminate them and improve your general wellbeing. If your job is a constant source of stress, consider making a change. Online programs allow you to earn a degree flexibly while still working and learning at your own pace. The University of Phoenix offers degree programs in everything from accounting to criminal justice and technology.
Engage in regular exercise
Regular exercise is critical to good mental health. In fact, research suggests that people who don't work out regularly are at a higher risk for mental health issues like anxiety and depression. Aim to break a sweat at least three days per week. If you have trouble motivating yourself to get moving, ask a friend to join you or try a group exercise class. Other people will help hold you accountable.
Try an anti-anxiety diet
Your diet is another daily factor that can influence your mood and play a positive role in preventing anxiety attacks. According to the Mayo Clinic, it's best to limit caffeine, as the stimulant can make you feel jittery. It's also advisable to avoid alcohol, which may produce a calming effect immediately but can leave you edgy afterwards. Beyond these guidelines, try to eat a balanced diet rich in lean proteins, whole grains, and fresh fruits and vegetables.
Get sufficient sleep
Lack of sufficient sleep is known to worsen anxiety disorders. Do your best to get at least seven hours of solid rest every night. If you have trouble drifting off, try taking a warm bath or shower before bed. Raising your core body temperature passively and then allowing it to cool can leave you in a drowsy state. You can also help foster sleep by blocking out light with black-out curtains and using a white noise machine to drown out disruptive sounds.
Create an oasis of calm at home
Creating a soothing space in your home can also help you relax at the end of the day, making it easier to fall asleep when the time comes to lie down. Eliminate clutter, which can leave you feeling frazzled, and keep your space clean. Try lighting scented candles or using a diffuser to infuse your space with calming aromas. Medical News Today recommends scents to relieve anxiety, including lavender, chamomile, and rose.
Use tech tools to combat stress
Technology can also offer some useful means of combating anxiety and avoiding panic attacks. There are many apps designed with mental health in mind. For example, Colorfy is an artsy app that can soothe your nerves with low-stakes coloring projects and make for a relaxing break in the midst of a stressful day. Meanwhile, Happify provides preset activities like guided meditations designed to ease anxiety.
Get professional help
If you are still struggling with anxiety, don't be afraid to reach out for help. A mental health professional can provide coping mechanisms and tips to help you minimize symptoms and avoid attacks. In more serious cases, a licensed medical professional can also provide a prescription for medication. However, there are holistic, non-pharmaceutical means you can use to try to address the issue first.
Anxiety can seriously detract from your everyday quality of life. Don't let it take over. Follow the tips above to keep your nerves in check and avoid attacks.
For more content like this, check out the Era of Care inspiration blog.
by Sophie Letts
Anxiety attacks can be extremely uncomfortable, causing disconcerting symptoms like heart palpitations, difficulty breathing, and overwhelming feelings of panic. If you've ever had this experience, you undoubtedly want to avoid a repeat. Era of Care is dedicated to providing people with the psycho-social-spiritual support they need to foster emotional resilience and positive mental health.
Photo credit: Pexels.com
This guide provides practical tips for managing anxiety on a day-to-day basis and preventing anxiety attacks long term.
Pinpoint your anxiety triggers and tackle them head on
Pinpointing major sources of anxiety in your life can help you eliminate them and improve your general wellbeing. If your job is a constant source of stress, consider making a change. Online programs allow you to earn a degree flexibly while still working and learning at your own pace. The University of Phoenix offers degree programs in everything from accounting to criminal justice and technology.
Engage in regular exercise
Regular exercise is critical to good mental health. In fact, research suggests that people who don't work out regularly are at a higher risk for mental health issues like anxiety and depression. Aim to break a sweat at least three days per week. If you have trouble motivating yourself to get moving, ask a friend to join you or try a group exercise class. Other people will help hold you accountable.
Try an anti-anxiety diet
Your diet is another daily factor that can influence your mood and play a positive role in preventing anxiety attacks. According to the Mayo Clinic, it's best to limit caffeine, as the stimulant can make you feel jittery. It's also advisable to avoid alcohol, which may produce a calming effect immediately but can leave you edgy afterwards. Beyond these guidelines, try to eat a balanced diet rich in lean proteins, whole grains, and fresh fruits and vegetables.
Get sufficient sleep
Lack of sufficient sleep is known to worsen anxiety disorders. Do your best to get at least seven hours of solid rest every night. If you have trouble drifting off, try taking a warm bath or shower before bed. Raising your core body temperature passively and then allowing it to cool can leave you in a drowsy state. You can also help foster sleep by blocking out light with black-out curtains and using a white noise machine to drown out disruptive sounds.
Create an oasis of calm at home
Creating a soothing space in your home can also help you relax at the end of the day, making it easier to fall asleep when the time comes to lie down. Eliminate clutter, which can leave you feeling frazzled, and keep your space clean. Try lighting scented candles or using a diffuser to infuse your space with calming aromas. Medical News Today recommends scents to relieve anxiety, including lavender, chamomile, and rose.
Use tech tools to combat stress
Technology can also offer some useful means of combating anxiety and avoiding panic attacks. There are many apps designed with mental health in mind. For example, Colorfy is an artsy app that can soothe your nerves with low-stakes coloring projects and make for a relaxing break in the midst of a stressful day. Meanwhile, Happify provides preset activities like guided meditations designed to ease anxiety.
Get professional help
If you are still struggling with anxiety, don't be afraid to reach out for help. A mental health professional can provide coping mechanisms and tips to help you minimize symptoms and avoid attacks. In more serious cases, a licensed medical professional can also provide a prescription for medication. However, there are holistic, non-pharmaceutical means you can use to try to address the issue first.
Anxiety can seriously detract from your everyday quality of life. Don't let it take over. Follow the tips above to keep your nerves in check and avoid attacks.
For more content like this, check out the Era of Care inspiration blog.
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Era of Care works within the healers' community to provide gentle services to regions requesting care in times of crisis. We offer workshops, events, and services that are designed to respond directly to the needs of a community. Donate to Era of Care and you will be directly supporting the growth of a strong network of healers & helpers who can help others, maybe even you or someone you love!
Era of Care works within the healers' community to provide gentle services to regions requesting care in times of crisis. We offer workshops, events, and services that are designed to respond directly to the needs of a community. Donate to Era of Care and you will be directly supporting the growth of a strong network of healers & helpers who can help others, maybe even you or someone you love!
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