What helps you calm anxiety

Here are some suggestions to alleviate anxiety:

1. Understand what anxiety is and its symptoms

Some individuals may not realize that their symptoms are due to anxiety. The initial step towards recovery is recognizing the situation and identifying the symptoms, such as rapid heartbeat, sweating, insomnia, digestive issues, etc. It is then important to identify the triggers and understand the emotions and anxiety.

2. Change your perspective on the issue

Anxiety often leads individuals to catastrophize potential outcomes. It is beneficial to view the threat in a less severe light, be realistic, and avoid exaggeration.

Practical steps to take:

• Assess the likelihood of the worst-case scenario.

• Ask yourself: “Would it truly be catastrophic if the worst happened?”

• Focus on problems only when there are actionable solutions. "In the absence of a solution, continue with daily activities and attend to other matters."

3. Shift your focus away from the problem

During anxious moments, attention tends to be fixated on the issue, leading to incessant worrying. Individuals should learn to relax, not dwell excessively on the problem, stay vigilant yet also rest and conserve energy when necessary.

To achieve this, you can:

• Make a conscious effort to think about something else.

• Engage in different activities to distract yourself.

4. View challenges as opportunities, not threats

Experts recommend reframing difficulties as challenges rather than threats. This approach fosters motivation and diminishes worry.

5. Practice relaxation techniques

Utilizing relaxation methods (such as progressive muscle relaxation, breathing exercises, visualization, etc.) can help reduce physiological arousal, release muscle tension, and more. It is advisable to incorporate these techniques into your daily routine.

"By honing these skills, individuals often find that issues become more manageable." “Many clients report improved self-awareness and problem-solving abilities, leading to a reduction in difficulties."

What to do before experiencing an anxiety or panic attack?

During a panic attack, anxiety can spiral out of control, causing feelings of helplessness and fear. Symptoms may include increased heart rate, difficulty breathing, hyperventilation, elevated temperature, and trembling.

“The autonomic nervous system is triggered, and it is crucial to reassure it by conveying a sense of safety, emphasizing that the situation is not dire, and downplaying the severity of the experience. By redirecting focus and reducing the significance of panic attack symptoms, their intensity can be lessened."

To achieve this, you can:

• Engage in alternative activities and thoughts.

• Shift the topic of conversation.

• Occupy yourself with tasks.

• Participate in any activity that allows you to divert attention from your symptoms.

• Instead of hyperventilating, practice slower breathing.

Thank you for reading!

If any of the aforementioned points resonated with you and you wish to discuss further, feel free to schedule a complimentary appointment on the website.