5 Simple Ways to Reduce Your Anxiety & Panic Attacks

If you’ve ever had a panic attack, then you know what it feels like. You feel like your world is coming to an end and there’s nothing you can do to stop it. This feeling can be so overwhelming that it leaves you feeling helpless and anchored in the present moment. It’s incredibly hard to deal with, which is why many people don’t know what to do when they experience one.

However, not everyone reacts the same way to a panic attack. Some people may even be able to control their reactions when one strikes them. If you are also someone who can control your reactions, then here are some great ways that you can reduce your anxiety and panic attacks in the future:


Fight or Flight?

Most people associate anxiety with the feeling of being on edge, edgy and uptight. As such, they believe that the best thing they can do is to “fight” their feelings of anxiety. When you feel anxious, you think that the “best” thing to do is to push down that feeling by forcing yourself to be centered, calm, and collected.

The problem is that you’ll never be able to push yourself to be calm and collected if you’re “fighting” your feelings. This can only lead to a downward spiral of anxiety and panic. You may feel like the best choice is to “flight” from your feelings. This doesn’t mean that you should try to make yourself feel like you don’t have anxiety. What you’re trying to do is to find a way to distract yourself from your anxious feelings. Focusing on something else will allow you to push your anxious feelings to the back of your mind, but it won’t solve the problem.


Breathe

You’ve probably heard this advice before, but it’s amazingly true. If you feel like you’re panicking (or even if you don’t), the first thing that you need to do is to slow down your breathing. When you are breathing fast, you are experiencing a lot of adrenaline and endorphins. You are also hyper-arousing your nervous system. This is why you feel anxious and panicky when you are breathing fast.

Panic is a hyper-arousing emotion. This means that it is caused by your nervous system being overstimulated. One of the ways that you can calm down your nervous system is by breathing slowly. When you breathe slowly, your heart rate and adrenaline levels go down, and you start to feel relaxed again. Breathing slowly is especially important when you are experiencing panic. When you breathe slowly and quietly, you can almost trick your body into thinking that everything is under control.


Exercise for the Body and Mind

When you are experiencing anxiety, you are also likely to be feeling incredibly exhausted. This exhaustion is likely to be stemming from the countless hours that you are trying to push your feelings back down. You may feel completely exhausted, but you also feel like you’re running on empty. You may have a feeling that if you just rest, you’ll feel better. However, rest is rarely something that you should be doing when you’re experiencing anxiety.

Exercise can supercharge your energy and help you push back your feelings of anxiety. While you won’t feel like you’ve solved your anxiety, exercising makes you feel better. You get to battle back a tired and a fatigued state of mind, and when you do, your brain will release a flood of chemicals that make you happy and excited again. Exercising also helps to calm your nervous system. The more you practice, the better you’ll get at pushing your worries away, and at pushing anger and rage out of your mind.

This is especially helpful when you are experiencing a panic attack. When you are experiencing an anxiety attack, you are in a hyper-aroused state of mind. Your mind is going in a million directions all at once, and your only chance to calm it down and regain control is to push those thoughts away, and get to work on something else.


Don’t Dwell on the Past

You feel anxious because you are worrying and obsessing about things that have already happened. It’s like you’re constantly reliving those moments, over and over again in your head. However, you can’t change the past. All you can do is try to change what comes next. The only way to do that is to learn from the past and prepare for the future. Let’s say that you are thinking about a particular event that caused you to feel anxious. You may start to relive the moment, thinking about what you did and what you said.

You may even start to feel self-critical for your actions. What you shouldn’t do is dwell on the past. You shouldn’t let your anxiety become a victim of your self-criticism. If you start to dwell on the past, your anxiety is likely to become a victim of your self-criticism. You may think that you’re just trying to figure out what went wrong and make sure that it doesn’t happen again. However, when you constantly dwell on the past, you’ll start to get angry and upset with yourself. You may even feel like you’re wasting your time because you won’t ever be able to fix the problem.


Stay away from Negative People

You may feel like a lot of the world is filled with unkind, negative people. You may even start to believe that the world is full of spiteful people who just want to see you fail. If this is the case, you’re going to need to start to change your thinking. Negative people love to criticize, and the only way that they can do that is by dwelling on negative thoughts. This is the worst thing you can do because it only adds to your anxiety.

You need to start to think that all people are trying to do is to help you. They might not be doing it intentionally, but they’re trying to help you as much as they can. The best thing that you can do is to be kind and helpful to others. You don’t need to be friends with everyone in the world, but you do need to be kind to everyone that you meet. You need to start to see your negative friends for what they are – critical people who are trying to help you.


Summing up

If you’re someone who tends to experience anxiety, then you’ll probably want to know how you can lower it. Here are some great ways that you can reduce your anxiety and panic attacks. Fight or Flight – When you feel anxious, you need to push those feelings to the back of your mind. This means that you need to slow down your breathing, and then push yourself to do something that you enjoy.

Breathe – When you feel anxious, the first thing you need to do is to slow down your breathing. Exercise for the Body and Mind – When you feel anxious, the best thing you can do is to push those feelings to the back of your mind. This means that you need to exercise for the body, and then push yourself to do something that you enjoy. Don’t Dwell on the Past – Anxiety is caused by worrying and obsessing about the past. When you feel anxious, you need to push those feelings to the back of your mind. This means that you need to be kind and helpful to others. Stay away from Negative People – Anxiety is caused by negative people who only want to criticize you. When you feel anxious, you need to push those feelings to the back of your mind. This means that you need to be kind to everyone you meet.

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