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.
Inner Prepardness for Change Agents
A Regenerative Approach to Self-Care
Free Webinar as part ot the Inner Resilience Network's "Connection Cafe'"
June 8th 4-5:30pm Pacific Time
Wellness Support Series: June 13, 20, 27 10-11:30am PT
WithJul Bystrova and Tobin McKee
Your service to positive change in our world is vital! And in order to keep going, we need you to be feeling vital. Burnout is not mandatory! Feeling good, and cultivating inspiration is a priority. In fact, putting all of our energy into our work, and not caring for our own bodies, minds and spirits contradicts the core values needed for a healthy planet. Just as we are committed to transitioning from an exploitative, extractive economy to a caring, regenerative economy, we can make our own transition to a regenerative lifestyle.
At our free webinar, you will have the chance to sign up for our four-part webinar series:
Rev. Julia Bystrova and Somatic Educator Tobin McKee have each spent more than 20 years helping people overcome the inner and outer obstacles that prevent us from meeting our wellness needs. Because we are both wellness consultants and activists in the Solidarity Economy and Transition movement, it is our goal to help others develop the inner resilience necessary to work effectively, without burnout, for the benefit of others.
Enroll in this webinar series if you:
Mon June 8th: Inner Prepardness Webinar (Free)
Intelligent Self-Awareness
June 8 4-5:30am PT
The somatic approach assumes that we naturally know what we need because we all directly experience our bodies, and we interpret those experiences with our intelligent minds. When we pay attention to our own natural intelligence and then act on that information using practical tools, we become leaders in our own health and lives.
Register here: https://us02web.zoom.us/meeting/register/tZYrcumvpzkjHtUG28ToP_iTpLLr1Wcra-P5
Transforming Mental Stress
June 13 10-11:30am PT
Autonomy, integrity, and self-determination are tools that we all naturally possess. When we apply those tools to skillfully retrain our perspective, we increase our capacity to engage with difficult circumstances as balanced, creative contributors to realistic solutions. In this module we will learn leading edge practices and techniques that can take us effectively out of states we don’t want and invite in those that produce the life experiences we do want.
Vibrant Body
June 20 10-11:30am PT
Supported by somatic self-awareness and agile mind training, we can attend to the needs of our bodies in ways that are specific to our unique needs, ethics, and circumstances. Using tools like habit stacking and the scientific method, we develop an experience-based understanding of what is good for us and how to nourish ourselves with ease and enthusiasm. In this module, we will learn tools and practices for reading the map of our own body systems and bringing healing, balance and wellness to those systems in a tangible way. We are in the driver’s seat of our body and can profoundly influence our physical experience.
Transpersonal Vitality
June 27 10-11:30am PT
What’s the difference between working our asses off because we have overwhelming obligations to our adult responsibilities versus joyfully pouring our hearts into something that we truly love? How do we make time for soul-rewarding activities when we are already overburdened with everything else? Paying attention to our body’s natural intelligence, it quickly becomes clear that we are energized by some kinds of engagement, and drained by others. Just as we are committed to transitioning from an extractive economy to a regenerative economy, we can commit to facilitating our own transition to a rewarding and rejuvenating compassion-based life. In this module, we will invite in a deeper understanding of the mind-body-spirit relationship and why this is vital for living a transformative, regenerative life.
Your Instructors:
Rev. Julia Bystrova, MA has been working in the field of health, healing, and bodywork for over 20 years. She is trained in Eastern modalities, spiritual healing, meditation and energy work as well as a strong base in Western approaches with a primary focus on health science, somatic release, and deep tissue and medically oriented bodywork. Her approach is straightforward and grounded in the science of the body. Many other health practitioners have sought her out for her unique and discerning work. She loves to demystify the process of healing and wellness in very practical, proven ways. See more at www.deeperhealing.net
Tobin McKee, MMSE has been immersed in a life of health education from birth. He began his training in Somatic Education as an apprentice to his mother, Shari Sunshine in 1997. They co-founded Syntropy International, offering Somatic Education training in the US and Europe. In 2004, Tobin opened Arcata School of Massage, where he spent 14 years as the Director and Principal Instructor. It was during that time that he developed Middleway Method in order to better meet the needs of people seeking to take responsibility for their own wellbeing. He now serves as a Middleway Method Somatic Educator, the Co-Director of the Middleway Network non-profit wellness education program, and as a member of the Cooperation Humboldt Care and Wellness Team.
A Regenerative Approach to Self-Care
Free Webinar as part ot the Inner Resilience Network's "Connection Cafe'"
June 8th 4-5:30pm Pacific Time
Wellness Support Series: June 13, 20, 27 10-11:30am PT
WithJul Bystrova and Tobin McKee
Your service to positive change in our world is vital! And in order to keep going, we need you to be feeling vital. Burnout is not mandatory! Feeling good, and cultivating inspiration is a priority. In fact, putting all of our energy into our work, and not caring for our own bodies, minds and spirits contradicts the core values needed for a healthy planet. Just as we are committed to transitioning from an exploitative, extractive economy to a caring, regenerative economy, we can make our own transition to a regenerative lifestyle.
At our free webinar, you will have the chance to sign up for our four-part webinar series:
- Comprehensive self-paced online wellness training
- Weekly Zoom training sessions
- Immune-boosting somatic wellness practices
- Intelligent self-awareness
- Transforming mental stress
- Science-based nutrition
- Transpersonal vitality
- Wellness sharing circle
- Personal support system and co-coaching
- One private zoom session with one of the instructors (this alone is worth the cost of the course!)
Rev. Julia Bystrova and Somatic Educator Tobin McKee have each spent more than 20 years helping people overcome the inner and outer obstacles that prevent us from meeting our wellness needs. Because we are both wellness consultants and activists in the Solidarity Economy and Transition movement, it is our goal to help others develop the inner resilience necessary to work effectively, without burnout, for the benefit of others.
Enroll in this webinar series if you:
- Want to jumpstart your wellness to a new level
- Prefer compassionate, science-based approaches
- Learn through experience
- Like to think for yourself
- Consider yourself to be an important part of the global community
Mon June 8th: Inner Prepardness Webinar (Free)
Intelligent Self-Awareness
June 8 4-5:30am PT
The somatic approach assumes that we naturally know what we need because we all directly experience our bodies, and we interpret those experiences with our intelligent minds. When we pay attention to our own natural intelligence and then act on that information using practical tools, we become leaders in our own health and lives.
Register here: https://us02web.zoom.us/meeting/register/tZYrcumvpzkjHtUG28ToP_iTpLLr1Wcra-P5
Transforming Mental Stress
June 13 10-11:30am PT
Autonomy, integrity, and self-determination are tools that we all naturally possess. When we apply those tools to skillfully retrain our perspective, we increase our capacity to engage with difficult circumstances as balanced, creative contributors to realistic solutions. In this module we will learn leading edge practices and techniques that can take us effectively out of states we don’t want and invite in those that produce the life experiences we do want.
Vibrant Body
June 20 10-11:30am PT
Supported by somatic self-awareness and agile mind training, we can attend to the needs of our bodies in ways that are specific to our unique needs, ethics, and circumstances. Using tools like habit stacking and the scientific method, we develop an experience-based understanding of what is good for us and how to nourish ourselves with ease and enthusiasm. In this module, we will learn tools and practices for reading the map of our own body systems and bringing healing, balance and wellness to those systems in a tangible way. We are in the driver’s seat of our body and can profoundly influence our physical experience.
Transpersonal Vitality
June 27 10-11:30am PT
What’s the difference between working our asses off because we have overwhelming obligations to our adult responsibilities versus joyfully pouring our hearts into something that we truly love? How do we make time for soul-rewarding activities when we are already overburdened with everything else? Paying attention to our body’s natural intelligence, it quickly becomes clear that we are energized by some kinds of engagement, and drained by others. Just as we are committed to transitioning from an extractive economy to a regenerative economy, we can commit to facilitating our own transition to a rewarding and rejuvenating compassion-based life. In this module, we will invite in a deeper understanding of the mind-body-spirit relationship and why this is vital for living a transformative, regenerative life.
Your Instructors:
Rev. Julia Bystrova, MA has been working in the field of health, healing, and bodywork for over 20 years. She is trained in Eastern modalities, spiritual healing, meditation and energy work as well as a strong base in Western approaches with a primary focus on health science, somatic release, and deep tissue and medically oriented bodywork. Her approach is straightforward and grounded in the science of the body. Many other health practitioners have sought her out for her unique and discerning work. She loves to demystify the process of healing and wellness in very practical, proven ways. See more at www.deeperhealing.net
Tobin McKee, MMSE has been immersed in a life of health education from birth. He began his training in Somatic Education as an apprentice to his mother, Shari Sunshine in 1997. They co-founded Syntropy International, offering Somatic Education training in the US and Europe. In 2004, Tobin opened Arcata School of Massage, where he spent 14 years as the Director and Principal Instructor. It was during that time that he developed Middleway Method in order to better meet the needs of people seeking to take responsibility for their own wellbeing. He now serves as a Middleway Method Somatic Educator, the Co-Director of the Middleway Network non-profit wellness education program, and as a member of the Cooperation Humboldt Care and Wellness Team.
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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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