Ways to Manage your Anxiety Attack – Why do you have them?
Anxiety is a prevalent mental illness that society is dealing with in every generation. Anxiety doesn't pick a gender, age, and even social status. Most people connect anxiety disorder with depression, but the truth is, the two mental illnesses are very different from each other and have various symptoms and triggers.
Right now, the good thing is that society has acknowledged this mental illness and has come up with treatments for those who are suffering from anxiety attacks. Now, the question is, how do you manage it? Why are you experiencing them? When do you need professional help? And What is Anxiety? These important questions need to be answered to know how to calm yourself when the "AAs" start (anxiety attack).
What is Anxiety?
Anxiety is a series of emotions that deals with worry, being unease, nervousness, and panic. Usually, these kinds of feelings are brought during a significant life event, which reminds you of a bad memory or a person who makes you feel uncomfortable. Anxiety can be a disorder when it becomes a state of excessive worry and uneasiness and becomes accompanied by compulsive behavior such as panic and intrusive thoughts.
Why are you experiencing them?
We now know that Anxiety is prevalent, and you may hear some of your friends or family that they feel anxious about something. Anxiety is also a common emotion when we are dealing with our daily life stress and problems. But when it becomes persistent and excessive, it affects the person's behavior and ability to function. So why are you experiencing them?
Anxiety has major stressors or triggers that you should acknowledge and know in your 1st stage of managing it. It could be your work, your partner, an upcoming board exam, financial stress, your social media, your friends, and even your family. You should know when what, and who triggers your Anxiety so could avoid them at all costs.
But how if it's a friend, family, or partner? This is called – Social stressor. For many of us, we feel anxious or have a difficult time with peer pressure. Are you trying to lose weight? Are you trying to excel in your work environment? Still single, and the rest of the family are married? And your family and friend pressure you to become more. It's understandable to feel anxious during this time. So don't drown yourself with them. If they cost you - your peace of mind, it's time to get rid of them by avoiding them. Not to completely shut them out of your life but maybe start with avoiding having conversions with them. Or begin to communicate how you feel when they talk about your social and financial status. It may be hard to vocalize your emotions, but this is the 1st stage of handling your stressors.
When do you need professional help?
Again, Anxiety can be a disorder when it becomes persistent and excessive and affects your behavior and ability to function. It may also cause physical symptoms like severe chest pain and shortness of breath. And if you feel these symptoms, especially the physical ones – it's time to ask for help.
Recognizing Anxiety is often tricky, but once you feel the symptoms become familiar over time, like chronic feelings of fear and worry – it's a sign you should seek professional help. There are different treatments for Anxiety; some doctors prescribe self-care meditation sessions, and other doctors prescribe medications if you usually feel physical symptoms.
One important thing to remember when seeking professional help is to be 100% honest with your doctor. They will ask about your symptoms and your triggers; this part right here may sound like you'll have another attack because other people who suffer from Anxiety don't want to talk with others about their triggers. But, if you don't acknowledge your triggers with your doctor, they wouldn't find out the best way to treat you and help you overcome your anxiety attack. Please work with your doctor and fully trust them in helping you win this battle with your mind and emotions.
Remember that if your Anxiety interferes with your day-to-day life, seek a mental health specialist who can help you find the best treatment plan that will ease your symptoms and help you cope with your triggers.
How do you manage your Anxiety?
From all the questions above, this is the most critical question you should pay attention to. There are different ways of handling or managing Anxiety. Anxiety is series of excessive emotions, and below are some ways to release these emotions.
- Practice Awareness and Mindfulness
Practicing awareness and mindfulness is a common treatment for anxiety disorder. Be aware of what and who causes you to feel anxious. When you become aware of how certain things or people affect you, you'll have a choice to shift your attention to something that will make you feel good and at ease. Remember that you have the power to change your experience in life and be more present, be more peaceful, less stressed, and most especially less anxious.
- Exercise and Meditate
Set a daily routine to practice meditation and do exercise. It could be 2-3x a week or depending on your schedule. We all know that if you're busy, your mind will shift its attention. So, it is vital to have a short time for yourself to reflect and keep you and your mind to take a brief pause and release the feeling of being anxious.
Practicing meditation and exercise allows your body and mind to relax and will enable you to slow down and notice things in your busy life. Many studies have proven the physiological benefits of meditation and, of course, the physical benefit of exercise. Below are some examples of meditation exercises you could try to quiet the mind and relax our body.
Deep breathing exercise
Loving Kindness meditation
Focused attention meditation exercise
- Write a journal or Read a self-love book.
Journal is everyone's best friend. If you can't be vocal about your emotion to someone, then this is probably where you can write down and release those emotions.
Writing allows you to slow down and process your thoughts and feelings. It will enable you to become aware of your own emotions and even sometimes direct you into another perspective in life. Journaling is a powerful treatment for anxiety disorder. Not just because it helps you acknowledge your triggers as you write them down, but it helps quiet down the mind and release those excessive emotions. Try doing journaling in a remote and quiet place. Light some scented candles, play some soothing music and, you'll see and feel the enormous benefit of it.
- Crafting or Create Art
Arts can heal. Like journaling, having a creative outlet is also a great form of handling your Anxiety. Painting, crafting, knitting are just some examples you could try to help relieve your Anxiety. Some studies indicate that art allows a person to forget about their condition for a while and allows them to focus on positive things in life. Being focused on a craft or art project has a similar effect to meditation. Below are some craft projects you could try to manage your Anxiety.
Bake and decorate a cake
Paint and Zip (painting project while drinking your favorite wine)
Join a knitting group and knit a blanket.
Sew a dress or pillow cover.
Go out and take nature photos.
Learn to play an instrument.
- Take space or be alone to charge.
This is my favorite. If you have the time and money, traveling alone is a great way to treat your Anxiety. It allows you to reflect and appreciate your life. There are so many benefits of doing things alone. Being alone can help you build mental strength and an opportunity to plan your life, especially how you react to the things happening around you. It helps you know more about yourself and be comfortable with your own company. Taking a space and charging yourself during your alone time can help you ease and slow down your emotions and be the key to becoming the best version of yourself. So don't hesitate to take a short trip – go on a beach, do some mountain hiking, take a good nature trip and enjoy your alone time—slow down and process. You'll feel a huge difference when you come back.
Acknowledging and managing stress takes some time and effort, but most of all, courage and intention. Don't poison your life with fear, stress, and worry. Acknowledge them and seek help. It will take time – but for sure, you can do it.