Everyone gets worked up from time to time. This is perfectly normal in situations that appear stressful to our brains and can happen in relation to physical, emotional or psychological events.
Even though being jumpy is perfectly normal every once in a while, always being in a state of fear, panic and anxiety is a very dangerous situation for our general wellbeing, with over 40 million Americans suffering from the symptoms of chronic anxiety and obsessive-compulsive disorders as several health issues have been consistently traced back to stress from panic and anxiety.
A significant number of people face panic attacks and in some cases, some victims lose their lives to cardiac arrest and other become hypertensive. Most of it has these situations have to do with the mind, with victims dwelling on a premonition of the consequences of some actions in the worst possible way. Symptoms of anxiety and panic are often exhibited physically with several people being always jumpy and shaky, while others may collapse or become pressed and sweat profusely. The way the symptoms show up hardly matter, and it’s the severe health-degrading issues that accompany that one should take note of. If you happen to have experienced anxiety and panic (which honestly everyone has) or if these symptoms are becoming increasingly popular in your life’s, here are top 5 ways to handle them before it gets out of control.
1. Identify the problem
When people become anxious, there is a strong lingering feeling of fear of the consequences that put the victims in the state. The next time this happens, the first step is to take one or two deep breaths and query the hang-up. Are you getting anxious because of a breakup, has your employer threatened to fire you? While all these are valid reasons to be concerned, the truth is should the worst happen, your life would go on. Identifying the challenges and evaluating the worst-case scenarios at a realistic perceptive will help you get control over those trigger thoughts.
2. Work it out
There is hardly any condition that a little exercise isn’t beneficial to, and the same applies to anxiety and panic. The Anxiety and depression association of America reports that people with anxiety and panic challenges who exercise more are 25 percent less likely to develop a chronic anxiety disorder over the next 5 years. If you have the chance to, hit the road and take a jog for some minutes to put the thought out of mind. Be sure to take deep breaths as you exercise to help restore balance and calm to your system
3. Access your routine
Is there a way to keep your trigger under control? Are there steps you can take to typically make your life less stressful? Identifying your daily routine and adjusting yourself to take control of some triggers will help your brain to signal your body that everything is under control the next time you’re about to have an episode.
4. Breathe and move
Again, deep breaths, and even deeper exhales. Breathing is an involuntary function and takes place without us exercising much control over it. Taking control of your breathing patterns gives you the chance to control several processes and slow down pathways that lead to anxiety and panic. Even in less consequential conditions like the case of first-time public speakers, taking deep breaths and moving one step at a time helps the dissipate the jittery feelings.
5. Try Acupuncture, Yoga, and Mediation
Acupuncture is a stress and panic-relief therapy that can be extremely beneficial for anxiety management. The therapy is effective for removing stagnation and enhancing circulation and can be centered on the central nervous system to release tensions from panic and anxiety. Meditation is also highly recommended for coordinating balance between mental and physical health and can help to focus on the triggers and calm the mind from the ensuing chaos that accompanies anxiety and panic disorders. Yoga is a light stretching exercises that help to spread and subsequently relief stress through the body and has tremendous benefits in coordinating the body to help you feel relaxed.
Whatever method works for you, the most important thing is to ensure that you have a proper control over your trigger and condition your brain to evaluate the scenarios logically. This is a key factor in keeping the early symptoms of anxiety and panic from resulting in compound issues that can have life-threatening consequences. Having a mantra, which could be a word or an anchor object has also worked for some people. In advanced cases, victims should speak to a psychologist to help control anxiety and panic disorders.