Anxiety and panic attacks are like my silent lifelong nemesis (but also, hopefully not lifelong). I have cursed and struggled with them for the majority of my life. In fact, the majority of the population either suffers quietly from anxiety or has had a few brushes with it at some point in their lives. I have a good 20 years of panic attacks under my belt (I should get a girl guide badge for that, no?) I have figured out a lot of ways to help when attacks or anxious feelings come my way. Nothing is fool proof, but there are a lot of things you can do to prevent, ease or use to teach your self to to think differently.
This is a doozy of a post, tons of information that I have personally found that really helps me – if it’s not your cup of tea, no worries (no pun intended) otherwise read on. BEFORE/ALWAYS: things you should do regularly to help prevent anxious feelings and generally keep yourself feeling great.
- watch what you eat. Processed, carb heavy, sugar, even gluten (seriously gluten is a huge anxiety trigger for me) can have a major effect on my anxiety. I notice it more when I stay away from these things and then have a day where I cave to cravings – the next day will no doubt be filled with anxiety and/or a panic attack (or two).
- be consistently active. Physical activity increases endorphins/makes you feel good, which will help in the long run to keep your anxiety down. Also, it can be really distracting to work out and get your mind off the over-thinking, sometimes some good old distraction works wonders.
- practice yoga. Usually I would say this would be conjoined with physical activity, but in this case it’s a stand alone star. A strong daily practice can literally be a miracle worker for those who suffer with anxiety. If I miss more then one practice in a row, my anxiety levels climb through the roof. Also yoga teaches you how to keep your breathe slow and calm when your body is working really hard, which translates into real life when you are feeling stressed, anxious or struggling. (how to get started practicing yoga and how to fit yoga in your budget)
- increase your B12 intake. You should consult your doctor on this one, but people who are prone to anxiety and depression benefit from having higher levels on B12 in their blood stream. Also there is a chance that your B12 levels are low, which could be the cause of some of those extra anxious feelings. You can find high levels of B12 naturally in nutritional yeast, fish, bran, and eggs or a natural supplement or vitamin.
- sleep. Trouble with sleeping is a big anxiety trigger (trust me), finding ways to get your zzzz’s will help you in the anxiety long run.
Some helpful/very informative books and workbooks:
My Age of Anxiety,
The Feeling Good Handbook,
Mind Over Mood,
The Relaxation and Stress Reduction Workbook.
Edit: Overly anxious reactions can be a learned behavior it is possible to learn how to react differently to your triggers (there is a great further talk into this in the first comment, thank you Kyla!). Avoiding situations that may be triggers, is only a short term fix. Dealing and teaching yourself to react differently should be the goal (most likely with help). There are also several types of anxiety, so if you feel yourself avoiding more situations then not, feeling not so great the majority of the time a stressful situation comes up and having a hard time dealing with your anxious feelings visit to your doctor – getting more specific, educated help might be in your best interest (no shame in improving oneself, ever). I also highly recommended a cognitive therapy group or program, if something like that is available in your area – re-training your brain how to react to stressful triggers is the ultimate help and cognitive therapy will most definitely help.
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