Top 10 Tips on How to Overcome Anxiety & Panic Attacks and Take Back Control of your Life

How to Overcome Anxiety Panic AttacksAnxiety attacks, also known as panic attack disorder or anxiety attack disorder, are a condition that affects many people (male and female) around the globe.

Victims experience episodes that are marked by extreme physical, mental and emotional panic or terror, typically focused around an abnormal fear.

Symptoms of an attack can be compared to the “fight or flight” sensation of the entire body being on the edge as if danger is eminent. This strong sensation can strike without warning and for no apparent reason.

While these attacks are not harmful in and of themselves, they do have a devastating effect on the quality of life and can be very debilitating to those who suffer from them, severely limiting their day-to-day activities and enjoyment of life.

How to Overcome Anxiety Attacks

The good news is that panic attack disorder can be treated successfully by implementing the right strategies. Here are some useful tips to help you overcome anxiety attacks.

1. Manage negative thoughts

Many anxiety attacks sufferers tend to harbor negative thoughts and beliefs that often contribute to or fuel their condition. If you find yourself having thoughts like: “I’m going to blow it, or I’m going to start sweating and shaking, or My voice will start shaking and I’ll be humiliated”, then your situation can only get worse. These thoughts usually come when you’re just about to get an attack. So to overcome the attack, you need to replace these thoughts with more realistic and rationally positive thoughts.

2. Learn to breathe and relax

Anxiety attacks are characterized by many changes in the body, including hyperventilation (breathing quickly and high in the chest), shortness of breath, light-headedness, heart palpitations, giddiness, and feelings of weakness. Hyperventilation and shortness of breath lead to more symptoms of an attack. You can, therefore, manage an attack by learning how to control your breath and implementing various relaxation techniques.

3. Be aware of the anxiety and accept it

When you feel panicky or an eminent attack, don’t try to fight it. This will only worsen the situation. Try being mindful of the anxiety and accept it instead. Imagine it’s outside of your body, watch it and observe how it affects your body. Then use relaxation and breathing techniques to deal with it, and always expect the best.

4. Keep thinking

During the sensation of “fight or flight”, the entire body becomes physical and the brain becomes much less active. This is meant to prepare you to run or to fight. To overcome fear and anxiety, you have to use techniques that dilute this panic response. One of them is to keep thinking in order to force the thinking part of the brain to work. This tells the body you aren’t in danger, thus reducing the anxiety.

5. Try acting normal

Another effective way to dilute the panic response of the body is to make a conscious effort to carry on as if nothing outward is happening. While it may feel pretty difficult to ‘act normal’, you can do it, especially if you imagine panic to be something that’s outside of you of which you can control.

6. Face your fears

Don’t flee the scene or avoid locations in which you’ve experienced panic attacks. Learn that it is not the situation that’s causing the panic, but something that you can deal with. If you experience an anxiety attack, just stay in that situation until you calm down. This will teach your mind and body to feel relaxed about being in that situation.

7. Manage stress

Although panic attacks, along with various anxiety disorders, are thought to be genetic and biochemical, excessive tension caused by stress has been shown to exacerbate the symptoms. So try implementing effective stress management methods, including exercising frequently, getting adequate sleep and taking more breaks, in order to control your condition.

8. Use therapies and dietary and/or herbal remedies

A number of therapies including cognitive behavioral therapy, mindfulness approach, keeping a journal, using self-help manuals, anti-anxiety diets, and herbal remedies have been shown to help manage panic attacks in some patients. So try them out.

9. Take back control

Don’t allow fear and anxiety take over your life. Let the panic know who is boss. You have an inborn capacity to panic, but excessive panicking is fuelled by misuse of imagination. Stop imagining an impending doom, and take back control. Calm down, have clear thoughts and use your imagination more productively.

10. Try physical reactions

Some people are able to manage panic attacks by doing something methodical or just anything like counting backwards, walking around, talking to someone they trust, watching TV, hiding, or eve putting their arms straight up in the air.

Above all else..

If anxiety attacks are sabotaging your goals and stopping you from living the life you want, seek professional help and try the above tips. Anxiety attack disorder is treatable. By implementing the right treatment techniques and strategies, you can get better, and grow in the process.

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