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How To Deal With Anxiety & Panic Attacks

Anxiety is a relatively difficult feeling to deal with, but having anxiety and/or panic attacks on top of feelings of stress and anxiety tend to be even worse. Anxiety, anxiety attacks, and panic attacks can all be triggered by a number of different stressors in life, whether it be a project for a class, an exam, an illness, or even a death in the family. Nothing is off limits to triggering anxiety or panic attacks due to the fact that every person is different and experiences any kind of event differently than the people around them. While they are difficult and rather stressful to deal with, here are some tips on what to do if you ever experience anxiety or panic attacks.

BREATHE

This is a relatively simple method and technique that can be used for anxiety and panic attacks. Shortness of breath is a common symptom among such attacks, and can sometimes tend to lead the situation to becoming worse since a person might have a difficult time breathing, lightheadedness (which is due to not having enough oxygen flow to your brain), increased feelings of loss and hopelessness in some cases, and a lack of control over the situation. Once your panic or anxiety attack is over, try to practice some breathing exercises in your free time so that you can use the exercises easier during panic/anxiety attacks.

GROUND YOURSELF

This technique is helpful because it allows you to focus on your surroundings and pull yourself out of an anxiety or panic attack. Grounding techniques can vary from person to person, but typically include breathing exercises, finding & describing 5 things in your surroundings (this helps to take your mind away from your anxiety and focus on something else), thinking about what you’re feeling physically (i.e., what your pants feel like, what the floors feel like, if it’s humid/hot/cold outside, etc.), what you’re smelling (if you’re baking cookies, focus on the smell of the cookies), going for a walk, taking a shower, and several other grounding exercises.

IF NECESSARY, TAKE PRESCRIPTION MEDICATION AS PRESCRIBED BY YOUR DOCTOR OR PSYCHIATRIST

The most important aspect of this technique used for anxiety is to make sure that you talk to your doctor and get a legitimate prescription for anxiety medication. While it varies from person to person in terms of needing medication to deal with anxiety, it’s always better to talk to your doctor before taking any kind of medication to deal with your anxiety. Self-medicating (even if you’re using weed as a way of coping with anxiety) should never be done without talking to your doctor, therapist, or psychiatrist first. Self-medicating can lead to addiction and several other health issues, so make sure to always talk to your main healthcare professional before moving forward with medication.

Having said that, if you end up using medication to deal with your anxiety, make sure to follow the directions on your prescription. If you have to take medication to deal with your anxiety, you’re doing the right thing, and you’re still valid. Sometimes you might have to change between different medications and dosages before you find the right thing for you; regardless, using medication to help get rid of an anxiety or panic attack is sometimes the best way to deal with your anxiety. 

Lifestyle

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Briana Maddox View All →

As an recent college graduate who studied media studies and anthropology in college, Briana Maddox enjoys learning about different cultures, traditions, holidays, historical figures, experiences, and opinions. With a vested interest in sharing such learning experiences, Briana created Life & Anthropology in the hopes of helping other people gain a better understanding and working knowledge of such topics.

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