Prevent Anxiety Attacks With These Top Tips
Guest post authored by Sophie Letts of Meditation Help
During an anxiety attack, your heart may race, and you might become short of breath. You may have chills, dizziness, or hot flashes or begin to shake. The attack may last for up to 30 minutes, usually no longer. These attacks are unpleasant and can interfere immensely with your life. However, you can take charge and reduce or prevent their occurrence with these tips
Reduce or Eliminate Caffeine
Coffee and other caffeinated beverages can cause anxiety and even contribute to anxiety attacks. One studied showed that excessive caffeine use can mimic psychiatric disorders, such as anxiety.
You don't have to cut out caffeine completely. You may reduce your caffeine intake slightly or gradually and still notice an effect on your mental health. Moreover, when you cut back this way, you'll be less likely to experience withdrawal symptoms like headaches, irritability, and fatigue.
Eat Healthier
Begin eating healthier. If you lack certain vitamins, such as B-complex vitamins, you may develop anxiety. You can reduce nutrient deficiencies by eating a variety of foods.
Reduce your processed food intake. Some additives, including polysorbate 80 (P80) and carboxymethylcellulose (CMC), may cause anxiety and anxiety-related disorders. Instead, make food at home and use fruits, vegetables, and seeds as much as possible.
Recognize the Signs and React
Take notice of the subtle signs that an anxiety attack is starting. Maybe your heart starts to speed up and your thoughts begin to race. Maybe your breathing becomes faster.
As soon as you feel an attack coming on, start deep breathing. First, you're redirecting your mind. Secondly, as you continue to get air into your system, you're less likely to experience hyperventilation, which can exacerbate your other symptoms and worsen your attack.
Take "You" Time Each Day
Life can easily become overwhelming when you tackle many tasks regularly with little downtime. You could be contributing to your own anxiety this way.
That's why you should take time for yourself each day, whether it's to read a book, take a hot bath, do yoga, meditate, or even just get more sleep. You'll feel less stressed, more relaxed, and more resilient when stress comes your way.
Change Your Job
You may find yourself bringing home the stress from your job. Maybe you're not making enough or the job isn't challenging anymore. Or maybe you feel like what you do isn't making an impact.
Consider a career change to reduce your anxiety. You could go back to school. Fortunately these days, you may take classes online in your own time, and you can work around your job and family. The classes can be taken at your pace. Moreover, you can choose from a wide variety of options, including health, marketing, business, English, psychology, or accounting degrees, among others.
Start Exercising Regularly
Begin an exercise routine. Ideally, you should aim to get 30 minutes of exercise each day, though it doesn't have to be all at once.
During exercise, you can take your mind off your troubles. You can also reduce muscle tension as you exercise, which can decrease your anxiety. Plus, your body releases endorphins during exercise, which are feel-good hormones that can alleviate stress.
Better Mental Health Is Possible
Take steps today to better your overall health and well-being. As you make these changes, you can reduce the prevalence of anxiety attacks and anxiety in general.
Additional article you may find useful - https://restequation.com/everything-you-need-to-know-about-anxiety-disorders/
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