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Stop an Anxiety Attack in 5 Simple Steps

Stop an Anxiety Attack in 5 Simple Steps
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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