Anxiety and panic attacks are far more common than you might think. They may range from mild nervousness at the thought of going to work or facing an issue in your life to full blown panic attacks which are debilitating and prevent you from doing anything.
The good news is that these attacks are something that you can overcome and get over with the right mindset and tools. If you have the will to do it then it can be much easier than you may have first thought.
The following five tips will help you to overcome and manage your anxiety and panic attacks.
Step 1 : Recognise There Is A Problem
Firstly, before you can take any steps to overcoming your anxiety and panic attacks you need to recognise that they are a problem. Many people get so used to having both anxiety and panic in their lives that they stop recognising that it is not the best way to be.
Until you are able to see that anxiety and panic are not something you want in your life any more then you will struggle to get rid of them.
So firstly, is your anxiety and panic something you want to keep or is it time for you to now get rid of it?
Tip 2 : Understand That You Can Solve It
We would all love a fairy godmother to come and wave a wand to make our problems go away, but it’s not going to happen. Now you have recognised that your anxiety and panic attacks are something you want to change you need to realise that there is only one person who can get rid of these panic attacks, and that is you.
Step 3 : Decide Your Desired Outcome
Now you know you want to get rid of your anxiety and panic attacks and know that you can make these changes, it’s time to decide what these changes will be.
How do you want your life to be when you have made these changes? What will be different in your life? Don’t try to plan how you will get to this desired outcome, that’s the next step, just decide how you want to be when you are free of your those anxiety attacks you used to have.
Step 4 : Make A Plan
Next it is time to make a plan. How are you going to get from where you are now to where you want to be? How long is it going to take? Make sure you are realistic about both the plan and the timescales, erring on the side of caution if you are in any doubt.
Avoid attempting to do too much in too short a time, which is a temptation many of us face. It’s all too easy to try and do everything at once and then not succeed. The next step is one of the biggest keys to succeeding not only in situations like this, but with anything you want to do.
Step 5 : One Step A Day
With your plan now made, it’s time to take action. Even if you just do one thing every day to help you move towards your desired outcome, then you will get there. If you can do this, then you are virtually guaranteed success. Remember, avoid trying to do everything in a single day and take one step at a time.
This five step plan will help you overcome your anxiety and panic attacks and move towards your desired outcome. So long as you do at least one thing a day to bring you closer to that desired outcome, you can’t help but succeed.
Jason Johns
http://www.articlesbase.com/self-help-articles/5-steps-to-controlling-your-anxiety-and-panic-attacks-79782.html
February 6th, 2010 at 7:58 pm
I think I’ve been having anxiety or panic attacks?
I’ve always been aware of having at least some social anxiety, but it is now to the point that standing in public spaces waiting for the subway cause me discomfort. This is not a constant feeling, but it is pretty frequent. When it occurs, I even feel some physical trembling.
I’m trying to determine just how serious my anxiety might be. I do not withdraw entirely from social situations, but I do feel it necessary to drink a good amount of alcohol when going out with friends, and I do on occasion chose not to go out at all to avoid social situations.
In regards to panic attacks, there have been a few days in the last five months where I actually worried I could not control my own emotions, and had to step outside from work to collect myself. I’m not under any serious stress at work, and do not have any serious problems in my personal life
Any advice is appreciated.
I noticed the answer which suggested I avoid stimulants. I actually drink quite a bit of coffee and gravitate towards stimulants since I have, naturally, a low energy level.
February 7th, 2010 at 1:00 am
Smoke some weed.
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February 7th, 2010 at 1:02 am
Paxil
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February 7th, 2010 at 1:04 am
You’re weak. WEAK. WEEEEEAAAAK!!!!
Anyways, I just drink cold water and do a leprachaun dance if I get stressed.
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February 7th, 2010 at 1:06 am
this is a fear that you have to overcome by constantly placing yourself in the situations that make you uncomfortable until the feeling is gone. just like a fear of flying it can only be fixed by taking it head on and jumping on board
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February 7th, 2010 at 1:08 am
Panic attacks occur with the sudden appearance or occurrence of at least four of the following symptoms:
chest pain or discomfort
choking
dizziness, or feeling faint or unsteady
fear of dying
fear of losing control
feelings of not being part of your environment
flushing or chills
nausea, stomach ache, or diarrhea
numbness or tingling
racing heart
sweating
trembling or shaking
trouble breathing
Panic attacks do not usually last longer than 10 minutes. However, since the symptoms affect the lungs, heart and other important organs, a person might worry that they are having a serious medical problem that requires emergency medical treatment. However, the panic attack is usually over by the time the doctor sees the person who has had the attack.
Since panic attacks are unpredictable, a person often worries about having another one attack. If a person starts to avoid the places where they had previous panic attacks, they may develop a condition called agoraphobia. This type of anxiety disorder causes a person to avoid many places (including places with many people) and may lead them to become housebound.
First, try changing your breathing patterns. Stress often causes us to breathe shallowly. Unfortunately, breathing shallowly can actually prolong stress by depleting your oxygen supply and increasing muscle tension. This can lead to headaches, nervousness and a lowered threshold to panic attacks. To overcome this, practice monitoring your breathing and noticing when it becomes shallow or rapid. When this happens, take a minute to slow down, get comfortable, and breathe deeply. Begin this process by slowly but forcefully blowing all of the air out of your lungs, deep-down into your belly. This allows you to slowly and effortlessly "refill" your lungs with fresh air. Try breathing in through your nose and focusing on filling the bottom of your lungs first before filling the top. As you breathe in, your abdomen should rise slowly; and, as you breathe out, it should fall slowly. Gradually breathe more deeply and more slowly until you reach a comfortable plateau. Sighhh . . .
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February 7th, 2010 at 1:10 am
alcohol will not help you, it will make you worse. do not focus on the anxiety, or it will make your feelings overwhelm you.
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February 7th, 2010 at 1:12 am
you need to speak with a qualified mental health professional.
anxiety and panic attacks are not uncommon but they SUCK when they strike!
also try eliminating caffiene, sugar and other stimulants from your body.
good luck my friend
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February 7th, 2010 at 1:14 am
I have serious anxiety and I am going to probably tell you what others will tell you, and that is to visit your family doctor about it. They might either be able to give you advice as to non medication things you can do to help or prescribe you medication. I am taking diazepam (used to take lorazepam) and paxil. It helps okay. There are a lot of different meds out there and other solutions. Good Luck, hopefully someone has a good answer for you on here.
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February 7th, 2010 at 1:16 am
I don’t really know what to tell you, but I can relate. Mine is so bad I can hardly walk across a restruant without feeling really uncomfortable.
If your problems have something to do with people then you just need to take deep breaths, and tell yourself that I should go out with friends this will be fun.
I don’t know exactly what you are thinking to cause you discomfort though..and I would need to know to answer.
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February 7th, 2010 at 1:18 am
No meds have been able to help my anxiety, heres what to do.
1 release any stress you might have.
2 breathe in imagine you are filling a balloon in your chest then slowly release, do this as many times as it takes to release the anxiety.
3 regular exersize
4 eat an apple a day
just some tips that helped me
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February 7th, 2010 at 1:20 am
Treat Panic Attacks and Anxiety:
http://treatpanicattacksandanxiety.blogspot.com
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