If you are suffering with high levels of anxiety and panic attacks then you my need some additional expert help and guidance, however I would like to share with you some useful and natural tips that will help you to reduce your general anxiety disorder which you can apply yourself in your day to day life.
These tips can help you to significantly reduce and control your anxiety levels and give you back some peace of mind and body.
The tips are:
Elimination anxious thought
Accepting your feelings
The following tips are divided into separate sections.
Anxiety and Panic Attack Tips
Read up on each of them as they will strengthen your resistance to anxiety and are very easily implemented into your daily routine.
Firstly we will look at diet and how it can be very beneficial in warding off excessive anxiety. What you are eating today will have an impact on the level of anxiety you experience tomorrow so it is vital to understand what effect your diet is having on you.
The more balanced your diet the easier it is for your mind/body relationship to feel strong and secure. There are certain foods that are good at building inner calm and other ones that you need to avoid.
Did you know that water can have a profound affect on your anxiety levels and your emotional state. Our bodies are made up of mostly water, so when you start to become dehydrated it can alter your mood and cause fatigue during your day.
When our cells become dehydrated they will start to communicate with our subconscious mind that we are entering into survival mode, after all we cannot survive very long without water.
So not only will being dehydrated make you feel low and lethargic your mind can confuse it with your at risk so and it will switch over to a state of anxiety. If you are having a good day when all of a sudden you begin to feel low and more anxious, this could be a contributor to it.
Most people go about there day partly dehydrated, to combat this you need to have a steady and sensible amount of water throughout your day. Drinking a lot of water in one go is not recommend and potentially dangerous, so try and keep your water levels topped up, avoid to much caffeine and alcohol as these are classed as diuretics.
The next anxiety tip is exercise‚ which is often overlooked when talking about excessive anxiety and panic attacks. Besides the obvious health and relaxation benefits‚ exercise gives you a sample of what it is like to put your body into an exerted state just as if you were having a panic attack.
This way you can learn to become comfortable with the heightened state of exertion without fearing that your body will not be able to handle it. This is an important connection for your mind to make. There are so many benefits to be obtained from regular exercise I hope you invest time to learn more about them.
When nervous we all have had the experience of been distracted by something and as a result feeling more at ease but how does that apply to dealing with panic and anxiety. General anxiety is experienced by many people with panic and anxiety disorders. Distraction helps you to retrain your focus and keep your attention on what is going on around you.
All people who have ended panic and anxiety in their lives have in some way either intentionally or unintentionally re–trained themselves to think in a positive constructive manner rather than negative spirals of anxious thought.
The best thing you can do with fearful thoughts is first. Stop worrying about your anxious thoughts, people think that there must be something wrong with the because they are having all these intrusive anxious thoughts but there is nothing wrong with you.
The second mistake people make is they think they have to find a way to some how never think anxious thoughts again, but you have not got to try to find a way to eliminate your fearful thoughts, the key is nit to stop the thoughts but to stop the negative momentum in it's tracks.
You can do this by learning to first accept your fearful thoughts without trying to stop them and recognize them for what they really are, false perceptions and miss-representations of the truth which are not based on real facts or evidence.
Whenever a negative fearful thought enters your head, observe and accept them, think them, let them carry on, do not get frustrated, just stay calm and detached from them, because if you try to suppress them they will just simmer under the surface and it won't be long before they come back at back at you.
So just, acknowledge them, allow the thoughts and the accompanied negative emotion to express themselves, then ignore them and let them pass, if you practice this then they will soon pass on bye.
By doing this, you will experience a brief moment of discomfort but nothing more, if you try to oppose your negative thoughts, you will start to fear them and you will get more of them. Once you start to gain control of your negative thinking, you can start to deliberately pick and choose better feeling thoughts.
Learn To Relax
Although relaxation alone may not end all your anxiety it will certainly considerably reduce it, if you suffer with anxiety then it is crucial you keep your body as relaxed and posies as possible. The more relaxed you feel the better because whenever we feel stressed or our muscles are tense then we will feel more insecure in our environment.
Meditation is one of the best forms of relaxation and many people are now learning how to control their mind and body through regularly using medication.
Our anxious thoughts are responsible for much of our stress and anxiety, when you master the art of medication then you will learn how to slow down and even stop the thoughts that are causing you all your stress and fearful feelings.
This will allow you the window of opportunity which you can then use to switch your thinking to general or more positive thoughts and once you start off the positive momentum then you can keep it going, by doing this you will start to experience more of the calming and positive emotions.
It is also important for you to practice learning how to breathe deeply from the stomach and not shallow breathing from the chest.
Accept Your Feelings And End The Resistance
Most people go wrong because they try fight against their anxiety, however this approach never works, in fact it will make your anxiety worst, you can significantly reduce mild anxiety just by changing your approach and attitude. Next time you begin to feel the onset of anxiety building up, do not try and suppress it or fight with it.
A far better and less painful approach would be to just allow your anxiety to rise and fall at it's own free will without you getting annoyed or making any attempt to try to stop it or make it go away, also avoid the urge to leave the situation because you must stay put until the fear subsides.
So any time it surfaces allow it to manifest, learn to accept and tolerate your feelings, emotions rise up through the body, if you try and fight your emotions they will get stronger and more persistent. If you let them travel through you and away then they cannot persist.
If you continue to fight your feelings then this will trigger a cycle of even more stress, worry and anxiety. You will have far less trouble with your anxiety if just allow the feelings of discomfort to constantly rise and fall within you like waves on an ocean.
You can let yourself no that it is just a feeling and this feeling cannot harm you. If you regularly practice this, and in time it gets easier then your anxiety will quickly disappear because it will have no where to run.
Anxiety needs fuel to keep it active, it's fuel is the amount of attention and resistance that you give to it, the truth is you are more afraid of your feelings than the actual triggers.
You must realize that you simply cannot force your emotions away, because whenever you try to oppose your emotions then this means you are giving them your attention, meaning you are supplying the fear with the fuel it thrives on.
When you observe it and just allow it to rise until it peaks and then fades away without you trying to stop it, then because it has no fuel to persist and gather momentum you will soon return back to a more relaxed state.
You can only get rid of it by not wanting to get rid of it, it is far better too express your emotions whilst offering them no resistance.
This way the anxiety will have to quickly retreat, not because you made it disappear, but because your new calm and controlled approach of none resistance means you are no longer keeping it present.
The Secret Formula To End Anxiety And Panic Attacks Permanently
The above tips will help you to control and reduce your anxiety, however if you are having regular panic attacks or you find you GAD has gotten to a stage where you feel it is to overwhelming for you or if you want to eliminate them permanently then you may need further help.
The way to beat your panic attacks is to cease being afraid of having another one because it is the fear of having the next one that drives and keeps the cycle of fear and panic in place. This sounds easy, however you cannot achieve this by just telling yourself not to be afraid because it rarely works that way.
The secret to ending your panic attacks permanently is, you need to break the anxiety loop that is currently holding you in constant fear of having another attack.
How To Eliminate Anxiety and Panic Attacks For Good
If you suffer from…
* A pounding heart, or an accelerated heart rate
* Trembling or shaking
* Shortness of breath
* A choking sensation
* Chest pain or discomfort
* Nausea or stomach cramps
* Derealization (a feeling of unreality)
* Fear of losing control or going crazy
* Fear of dying Numbness or a tingling sensation
* Chills or hot flashes
(Source: American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision (DSM-IV-TR) 2000 Washington, DC.)
Then you’ve experienced first hand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, it’s hard to appreciate what they go through.
Just try to imagine what it feels like to experience one, if you can.
Here is a typical example:
Standing in a supermarket queue, it’s been a long wait but only one customer to go before you make it to the cashier. Wait, what was that sensation? An unpleasant feeling forms in your throat, your chest feels tighter, now a sudden shortness of breath, and what do you know—your heart skips a beat. “Please, God, not here.”
A quick scan of the territory—is it threatening? Four unfriendly faces queue behind, one person in front. Pins and needles seem to prick you through your left arm, you feel slightly dizzy, and then the explosion of fear as you dread the worst. You are about to have a panic attack.
There is no doubt in your mind now that this is going to be a big one. Okay, focus: Remember what you have been taught, and it is time now to apply the coping techniques. Begin the deep breathing exercise your doctor recommended. In through the nose, out through the mouth.
Think relaxing thoughts, and again, while breathing in, think “Relax,” and then breathe out. But it doesn’t seem to be having any positive effect; in fact, just concentrating on breathing is making you feel self-conscious and more uptight.
Okay, coping technique 2:
Gradual muscle relaxation. Tense both shoulders, hold for 10 seconds, then release. Try it again. No; still no difference. The anxiety is getting worse and the very fact that you are out of coping techniques worsens your panic. If only you were surrounded by your family, or a close friend were beside you so you could feel more confident in dealing with this situation.
Now, the adrenaline is really pumping through your system, your body is tingling with uncomfortable sensations, and now the dreaded feeling of losing complete control engulfs your emotions. No one around you has any idea of the sheer terror you are experiencing. For them, it’s just a regular day and another frustratingly slow queue in the supermarket.
You are out of options. Time for Plan C.
The most basic coping skill of all is “fleeing.” Excuse yourself from the queue; you are slightly embarrassed as it is now that it is your turn to pay. The cashier is looking bewildered as you leave your shopping behind and stroll towards the door. There is no time for excuses—you need to be alone.
You leave the supermarket and get into your car to ride it out alone. Could this be the big one? The one you fear will push you over the edge mentally and physically. Ten minutes later the panic subsides.
It’s 10:30 a.m. How are you going to make it through the rest of the day?
If you suffer from panic or anxiety attacks, the above scenerio probably sounds very familiar. It may have even induced feelings of anxiety and panic just reading it. The particular situations that trigger your panic and anxiety may differ; maybe the bodily sensations are a little different. Or maybe it happened to you for the first time on a plane, in the dentist chair, or even at home, while doing nothing in particular.
If you have ever had what has become known as a “panic attack,” take comfort in the fact that you are by no means alone.
A panic attack always comes with the acute sense of impending doom. You feel you are either about to lose your mind or one of your vital bodily functions is about to cease functioning and you will end your days right there among the canned goods and frozen food.
You are by no means alone; you’re not even one in a million. In America, it is estimated that almost 5% of the population suffer from some form of anxiety disorder.
For some, it may be the infrequent panic attacks that only crop up in particular situations-like when having to speak in front of others, while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home. Frequent panic attacks often develop into what medical physicians refer to as an “anxiety disorder.”
One of the first steps to regaining control of your life is getting helpful information. This site! will give you that, and more. The beginning of your recovery starts here. What you will learn is that there is a very good chance you are about to end the cycle of panic attacks in your life.
You will learn not only to regain the carefree life you remember once having, but will also gain new confidence in living. Your answer to living free from “panic” or “anxiety attacks” is at hand.
This site demonstrates that the panic and anxiety that you have experienced will be the very key to your courage and success. Begin the road to recovery by browsing through! the site. While many of you may have read almost everything you can possibly read relating to panic and anxiety I assure you this site offers something very effective.
Did you know…?
The key difference between someone who is cured of panic attacks and those who are not is really very simple. The people who are cured no longer fear panic attacks. I’ll try to show you how to be one of these people as well.
What if I told you the trick to ending panic and anxiety attacks is to want to have one. That sounds strange, even contradictory, but let me explain. The trick to panic attacks is wanting to have one-the wanting pushes it away. Can you have a panic attack in this very second? No!
You know the saying that “what you resist, persists.” Well that saying applies perfectly to fear. If you resist a situation out of fear, the fear around that issue will persist. How do you stop resisting–you move directly into it, into the path of the anxiety, and by doing so it cannot persist.
In essence what this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it but you have always decided to panic. You make the choice by saying this is beyond my control.
Another way to appreciate this is to imagine having a panic attack as like standing on a cliff’s edge.
The anxiety seemingly pushes you closer to falling over the edge. To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most.
How do you jump? You jump by wanting to have a panic attack. You go about your day asking for anxiety and panic attacks to appear. Your real safety is the fact that a panic attack will never harm you.
That is medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop! Perfectly safe. You can only overcome your panic attacks when you cease being afraid of having them.
If You Want Reassurance Watch The Video By A Doctor Who Backs The Panic Away Formula And Approach
Make Your Next Anxiety Attack Your Last One
It is now widely documented how meditation can help with anxiety, the panic away program offers similar techniques that serve the same purpose of stopping and getting rid of your anxious thoughts, the advantage of these mental exercise are, unlike meditation, you can use them in your day to day life if and when they arise.
The program also teaches you how to end anxiety and panic attacks permanently with a simple techniques which teaches you how to break the fear and anxiety loop.
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