According to the American Psychological Association, “ Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” Simply put, anxiety is a sum of the general feelings of fear, apprehension, nervousness and worrying due to any number of stress-inducing situations. Anxiety can be crippling, so here are 7 general tips on how to manage yourself when panic strikes:
1- Breathe:
When faced with telltale signs of oncoming hysteria, concentrate on breathing through your diaphragm (stomach area) and not your chest. Deep breaths let in large amounts of oxygen and clear the mind, allowing you time to concentrate and calm yourself.
2- Use Visual/Mental Anchors:
Anchors help you steady and calm yourself in stressful situations. Simply picture a happy memory -not an exhilarating one, but a calm, joyous memory-and focus on it until you feel your panic or discomfort dissipating and keep it in mind. For visual anchors, single-mindedly focus on a certain point or object in your vicinity and let your thoughts fade out.
3- Don’t Stare at the Big and Difficult Problem:
If you feel nervous and panicked when faced with a large assignment, break it down into as many smaller and more manageable portions as you deem suitable; then focus on each small section as an individual. You will finish your job more efficiently.
4- Repeat a Mantra:
Develop a mantra for yourself and repeat it inwardly or out loud when overwhelmed by feelings of nervousness or stress. A mantra can constitute a few lines and be tailored to different situations or it can be a simple statement such as ‘I can do this’ and be applied everywhere.
5- Talk:
Telling someone you trust about your worries and fears is a great way to overcome your anxiety. Talking to people tends to put all your concerns into perspective and oftentimes, makes them seem insignificant and hence, easier to overcome.
6- Exercise:
Choose a form of outdoor or indoor sport that you’re most interested in and maintain a daily routine, whether for 15-20 minutes or an hour a day. Exercise increases the activity level of various neural chemicals such as dopamine and serotonin; the anti-thesis to depression and anxiety, hence boosting your mood and self-confidence.
7- Eat Healthy:
Avoid caffeine and high sugar content snacks as they tend to aggravate and trigger panic attacks. Opt instead for healthy natural snacks such as nuts, milk and yogurt, broth soups, citrus and berries which have the added benefit of mood-boosting abilities. Do not skip any meals and eat a well-balanced, well-proportioned diet.
If these tips aren’t effective, do not hesitate to Book Appointments with Top Specialists in Karachi, Lahore and Rawalpindi through oladoc.com. Or call our helpline at 042-3890-0939 if you need any help with finding the RIGHT Doctor for your needs.
