There’s a lot to deal with in today’s hectic world. Chaos, stress, business, tons of information. No wonder many of us are dealing with outbursts of anxiety or even panic attack. This is our response when facing with something we believe is life-threatening.
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But panic and drama should not become our routine. If we react this way to a certain situation, or rather, overreact, then this is a sign that something is off. Our bodies and minds deal with too much pressure on a daily basis and we can accumulate a lot of damaging emotions.
There are a few techniques and tips that can help you overcome anxiety and prevent a panic attack. However, remember that this issue is not to be taken lightly. If panic attacks persist, perhaps it’s the best if you go check your health with a specialist.
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1. Learn to recognize the signs of your panic
At first this may not help you prevent it from happening, but awareness will get you on the right path. Some signs of panic attack include racing heartbeat, mental confusion and flushing of the face. You can also feel your throat dry. Observe what other changes happen in your body. This will slow everything down and give you a chance to take a step back from your own emotions and thoughts.
2. Take some deep breaths
Deep breathing is essential during moments of stress and anxiety. When you breathe deeply and correctly, that is using the abdominal breathing, your body will calm down and you will feel light. Also, you will be able to get more oxygen this way.
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3. Try to figure out what you’re afraid of
This is not easy because it requires you to know your reactions and emotions. Practice this when you are not afraid and therefore when you don’t feel it’s an urgent situation. This will be helpful for when you will actually feel anxious. If you can pinpoint what frightens you in that specific moment, then you can begin to think more clearly and convince yourself that maybe it’s not so bad after all.
4. Take some action to tackle each fear
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Once you can identify what’s truly scaring you, you can make a decision to help you overcome. If it’s something related to your health, seeing your doctor might help. So don’t hesitate to schedule an appointment if this is what will make you feel better.
If it’s a fear regarding your relationship, choose to talk to your partner. You can’t read their mind so whatever goes on through your head might not be true. Tell them about your anxiety and if needed, go for relationship therapy.
5. Try to imagine the positive outcomes
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Focus as much as possible on the great effects these changes will have on you. Your health and relationships will improve and you will be able to think more clearly next time. Once you were able to identify your fears once and solve the issue, you will trust yourself to do it again.
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