Guest Post by Elena Stewart

Your chest tightens and your breath quickens, and you know this feeling all too well. You are experiencing an anxiety attack. These attacks can come on quickly and they can be frightening if you’ve never had one. In fact, many people mistake anxiety for heart attacks because the physical symptoms can be so intense. Some of them even end up in the emergency room.

If you are prone to anxiety or panic attacks, know that there are a few techniques that can lessen your physical or emotional symptoms, including the following tips (presented by One Atomic Blonde).

Remove Sneaky Stressors 

Could your home be causing more stress in your life? The answer to this question may surprise you, especially since simple things like clutter, dust and dirt can lead to more anxious feelings for you and your family members. You can clear out that bad energy by spending a few minutes each day picking up clutter and tidying up. Opening a window for some fresh air may also help.

Or maybe it’s your job? Even if you enjoy your job, especially if you're in a management position, stress can easily dominate your day. There are ways to reduce work-related stress. One of the most essential is to use your paid vacation time. Another is to find ways to work calm and relaxation into your days. For example, you might take a 5-minute meditation break or go for a short walk when you start to feel stress overwhelming you.

Find Ways to Improve Sleep

Believe it or not, failing to get a good night’s sleep can cause spikes in anxiety, which can affect you throughout the rest of your day. So, it’s important to find ways to improve your quality of sleep. For example, if you’re sleeping on an uncomfortable mattress that doesn’t support your sleep style, then it’s time to invest in a new one. While you’re at it, find a pillow that provides a good mix of support and comfort.

Remember to Breathe

Your breathing can also cause more feelings of anxiety. As noted by experts at Harvard, this is a cyclical relationship where shallow breathing leads to anxiety and anxiety can lead to shallow breathing. To interrupt this flight or fight response in your body, try sitting somewhere calm and then taking some mindful breaths deep into your belly. Deep breathing can also be an effective method for preventing or reducing the severity of a panic attack.

Stop Runaway Thoughts

Sometimes feelings of panic can result from overthinking a situation or dilemma. Therapists often refer to this as rabbit hole thinking, where your mind can become overly fixated on the worst possible outcomes. To break this pattern and disrupt an anxiety attack, you can spend a few minutes completing worksheets where you balance negative outcomes with positive ones.

Look for a Distraction

 When you need to ease anxious thoughts quickly, finding something mundane to focus your attention on may help. Involving a few of your senses can send energy away from your racing thoughts.

You can try running your fingers around the edges of your phone and noting the differences in sensations or holding your hands under some cold water. Science also shows that completing pages in a coloring book can help adults refocus and reduce anxiety.

Loosen Tense Muscles

As that flight or fight response is triggered, your muscles will also begin to tense. You can reverse this effect by progressively squeezing and relaxing various parts of your body.

Start with your hands and then work your way inward until you are contracting and releasing all of your muscles. Eventually, you should find some sense of relief from this physical reaction to anxiety.

Get Up and Get Moving

When progressive muscle relaxation isn’t enough, you may need to get some exercise.

Researchers with the American Academy of Family Physicians have found that moderate exercise, including yoga, can be beneficial for those dealing with anxiety symptoms. The benefits are heightened when combined with other calming techniques and anxiety treatments.

Seek Help When Needed

 More often than not, anxiety and panic disorders stem from unresolved trauma. When you experience a traumatic event, your brain and body learn to constantly live in that state of flight or fight. This can evolve into panic episodes in response to everyday situations, but with the help of a professional, you can learn to identify triggers and manage symptoms.

Anxiety can do so much more than disrupt your day. When left unchecked, anxiety can take a major toll on your mental and physical health. You could even end up in the emergency room.

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