Anxiety is not a mental illness. You don’t have anything physically wrong with you or are you going crazy. You have just adjusted to be afraid of things and situations that pose you no real danger. When you get the symptoms from anxiety remember this “they are only sensations, nothing is really wrong.”
When you release adrenaline and start the panic cycle your brain misinterprets small electrical signals and gives you some of these false symptoms. Your body uses electricity to transfer information around the nerves and when you are under heavy stress these signals can get mixed up and mistaken for a variety of other illnesses.
Another thing that you are going to have to work on is when you go into panic mode, you most likely won’t be breathing correctly. This can give you a false sense of suffocation and might even be mistaken for an asthma attack. What you need to do to fix this is control your breathing.
Take average breaths not to deep and not to rapid. About 10 seconds in and 10 seconds out is perfect. The main thing to do is to control your breathing and try to slow it down as much as possible. Watch your posture as well. You want to be sitting straight or standing straight up to allow your organs room to breath. If you are hunched over you will be putting unnecessary pressure on your lungs.
Another important step is that you need to stop reading and researching your condition. Once you figure out whats going on and learn what you need to do about it then leave it at that. One of the key elements to defeating anxiety is to forget it even exists. The more you think about it the more it will grow and control your life. You need to understand whats happening so you can stop an attack in progress but don’t spend your whole day thinking about anxiety.
Don’t talk to other people about anxiety more than you have to either. Replace the time you would normally be thinking about it with a hobby or anything really that keeps you distracted. The more time you don’t think about it the farther away in your mind it will be. Then when it pops up you say “its just a feeling and nothing is wrong” and your anxiety will creep back out of your mind. Practice this long enough and it will lower your overall anxiety levels back to normal.
Another thing you need to do is eat healthy and exercise. This is important for your overall health and not just anxiety. But it helps a lot to get in good shape and eat healthy. When you feel bad and sit around eating junk food and watching TV your only going to make it worse.
You need to do things like take a walk or go to the gym. Get you body in good shape to make daily tasks easier to do, and tone your muscles up so that they can absorb some stress. The more muscle mass the more stress you will able to absorb, this is a fact. Cutting down on the junk foods and eating more good carbs, vegetables, un-processed foods, organic foods, nuts, juices, and fruits. When you feed your body the good nutrition it needs you set yourself up for less problems. You can avoid sugar spikes and feeling tired in the afternoons this way. Being healthy is one of the keys to beating anxiety forever.
Smoking and drinking do not help you either. You need to cut back dramatically or even quit, but whatever you do don’t do this cold turkey or it will give you more anxiety. Take it down 1 cigarette per day or 1 beer per day until you get to zero. This is a very important step. I’m not saying you have to give these up completely, but they are upsetting your anxiety and you need to moderate these two as much as possible.
Relax as much as you possibly can. A great way to do this is by following a guided meditation or just take the time to sit and clear your mind. You can listen to music or some calming nature sounds. Try to spend 15 minutes each day or twice a day to help your body lower its anxiety levels. You could combine exercise with relaxation by doing some easy yoga for a double effect.
7 Easy Steps:
Stop Any Bad Habits You Have And Get Off Medication ASAP
Eat Healthy and Get Regular Exercise
STOP Researching and Talking About Your Anxiety
STOP Panic Attacks Before They Start By Saying “this is only a sensation, I am just fine”
Practice Correct Breathing And Posture
Distractions Distractions Distractions Like a Hobby
Take The Time To Relax or Meditate