Most of us feel traces of anxiety at some point or another in our lives. However, for some, anxiety can stop them in their tracks. When people become severely anxious, their heart starts to pound, their palms get sweaty, their memory gets foggy and they start to become flustered, irritable and worried.
If you have such episodes and panic attacks, the first thing you need to do is calm down. Of course… that is often easier said than done. The following are 6 tips to help reduce anxiety and get you back on the right path.
1) Deep Breathing
To reduce an oncoming anxiety attack, the first thing you need to do is breathe. This is called deep diaphragmatic breathing and helps to activate the body’s natural relaxation response. Stop, inhale slowly while you silently count to 4, hold your breath to a gentle count of four, and then slowly exhale to a count of four. Do this a few times until you feel your body relaxing enough to breathe easily.
2) Focus on the Present
When you are in the beginning of an anxiety attack, it’s easy to start panicking about something that is going to happen in the future. Even if something is occurring that is serious in the present, taking a deep breath and focusing on the here and now will go a long way towards relieving some of your anxiety.
3) Get Sleep
When you feel yourself starting to become anxious, and normally you can tell when an attack is coming on, try to schedule at least seven to nine hours of uninterrupted sleep to get you back on track. Lack of sleep causes anxiousness and can quickly turn into a cycle of disrupted sleep that it isn’t easy to get out of.
Remember, any type of physical clutter can lead to mental clutter and anxiety. For example, if your home and workspace are cluttered and messy, it can make you feel anxious and stressed. When you feel an attack coming on, rid yourself of physical clutter. This should help you to calm down some. It’s best to try to keep physical clutter organized to prevent future anxiety attacks as well.
5) Design A Vision Board
Thinking about the future can cause extreme anxiety in many people. If you find yourself worried about the future and unable to calm down, try creating a vision board. Take one hour to create a board that details what you want to do in the future. Sometimes, seeing the design set in concrete will help calm your fears.
6) Take Time For Yourself
There is evidence to support the fact that hustle and bustle can cause anxiety. Take some time, even if it’s only five minutes, to unwind and be silent. This means unplugging from everything from social media to your friends and family.
These are just 6 basic tips to help you reduce your anxiety. Anxiety is a serious issue that affects some people more than others. Call us at 416.921.CARE (2273) and set up a complimentary one hour consultation with a member of our clinical team to find out how you can get to the underlying issues affecting anxiety.