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Stop an Anxiety Attack in 5 Simple Steps

Stop an Anxiety Attack in 5 Simple Steps

Have you ever wished you could retrain your mind? Anxiety attacks are as much a mental phenomenon as they are physical. Fortunately, there are several practical ways to stop an anxiety attack before it takes over. Once learned, these basic methods can be utilized to quell anything from minor stress to extreme panic.

1. Breathe Correctly

The single most important thing to know if you suffer from panic attacks or general stress is proper breathing. When we panic, our bodies naturally begin to take in air incorrectly. The more inefficiently you breathe, the worse you panic, and a vicious cycle begins where you seem to lose control.

As a rule, if only your chest and shoulders are rising, you are breathing in a way that worsens stress. Make sure that when you breathe, your abdomen is expanding. When anxious, this may feel unnatural, or even like you are making things worse. Keep doing it anyway, and after several minutes your nervous system will start to shift out of sympathetic mode.

The other important thing to remember is that your exhales should be longer and slower than your inhales. Inhale through your nose, and exhale through your mouth. Again, this might feel difficult to manage when anxious, but be persistent. Some doctors recommend making the “shhh” sound when exhaling, as it slows your breath down naturally.

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2. Control Your Thoughts

Have you ever made a phone call only to be put on hold? There’s the waiting, the boring elevator music, and no one to talk to. The experience has quite a sedative effect. This is the atmosphere you should cultivate in your mind. You must put it on hold.

Meditation techniques and anxiety reduction techniques are one in the same. If your anxiety comes from constant ruminating or worrying, the most important thing for you to do is STOP. Stop thinking. Stop internally talking to yourself.

You may experience many intrusive thoughts, and you may feel like you are too panicked to have any control. Again, consistency is key. Meditation gurus tell us that we must keep bringing our mind back to blankness each time it wanders. It works the same way for anxiety attacks.

So pretend you are the phone operator and your mind is the unruly customer, refusing to be put on hold. Do what all of our insurance companies would do, and leave it on hold.

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3. Relax Your Body

Tension is linked to stress and anxiety. Wherever you are, try to find the most comfortable and relaxing position available. This may be lying down, sitting in a chair, or standing up. Whatever feels comfortable, do it. You should obviously avoid anything strenuous that increases your heart rate, like climbing stairs.

Move your shoulders around to loosen them. Try to go through your body from head to toe, and focus on relaxing each muscle group individually. If you are wearing anything restricting, especially tight belts, remove them. Stretching is also helpful as it contributes to a loose, relaxed feeling that will stifle anxiety.

4. Consider Your Environment

For some of us, environmental triggers are the main cause of panic. Unfortunately we can’t always control our environment. Popular fears like crowds, heights, and public speaking are sometimes unavoidable.

People who suffer from anxiety often have sensitive nervous systems, meaning they are greatly impacted by their environment. When in doubt, you should seek out fewer people, less noise, and less stimulation.

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Try to mold your environment into a place where relaxation is possible. This is different for everyone, so you need to consider what makes you feel safe and comfortable. If candles relax you, light them. If showers relax you, get naked and hop in. If you are stuck at work, asking for a 15 minute break and a change of scenery might be best. Do not get naked at work.

5. Ask for Help

While some people prefer solitude, you may feel better in the presence of others. Any kind of internal thinking could worsen panic. So try asking a trusted friend or family member to talk to you. This will bring you out of your head- the worst place to be during an anxiety attack.

When someone talks, keep forcing yourself to think about what they are saying. Even if it seems impossible, keep bringing your attention back to whatever they are talking about and join in as best you can. When your mind is focused on something external, you become preoccupied and the panic may begin to subside.

Sometimes focusing on the panic and having others try to calm you down only keeps your attention on it. This might worsen your fixation or feeling that something is “wrong.” Instead, try to create an atmosphere of normalcy, and ask your friends or family to do the same while they help occupy you.

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Conclusion: You Got This

Ultimately, you control everything. Your body panics because you indicated that something was wrong. As soon as you convince your body that nothing is truly wrong, it will revert back to normal. The same goes for your mind. It faithfully does what you tell it to do.

An anxiety attack is a battle of wills- with yourself. If you don’t give in to fear and relentlessly do the 5 things above, you will win the battle every time.

Featured photo credit: Alyssa L Miller, Fear and Suspicion via flickr.com

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

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                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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