Overcome anxiety and panic using these effective tips

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Learn the best ways to cope with anxiety, fear, panic, and excessive worry.

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Anxiety is a very common mental health disorder that affects more than 10 million cases per year in India and many more worldwide. Between work, life, family, money, the everyday pressures of life can propel you into an anxious mess. Regardless of when its symptoms began, it’s possible that your mind is already in overdrive, and you’re always seriously waiting for the rug to be pulled out from under you.

Antianxiety medicine can help you ease your anxiety but the medicine also causes side effects such as drowsiness, decreased libido, and increased hunger. The good news is that there are some ways that can help you deal with it without medications and these are:

Stay away from caffeine and alcohol

A nice cup of coffee, chocolate, or an ice-cold Coke drink might help you feel better in many ways but the caffeine in these beverages can actually worsen your anxiety. Caffeine stimulates the brain and nervous system, it boosts your energy levels but when you are under pressure, it can cause an anxiety attack.

We are not saying that you should completely stay away from caffeine but rather than having five to six cups of coffee in a day, try to bring its number down and see the results. Lean towards other alternatives such as taking decaffeinated herbal tea. Stay away from alcohol as much as you can.

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Exercise or take a walk

Exercise is probably one of the best natural antianxiety solutions. Doing physical activity raises your endorphins and serotonin levels in the body which helps you feel better emotionally. Since you can’t easily focus on two things at the same time, exercising takes your mind off your problems and helps you calm your anxiety down. Try exercising for at least 30 minutes three to five days a week. If you are having an anxiety episode then take a walk.

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Get proper sleep

Whether you struggle with insomnia, purposely limit your amount of sleep because you’re a self-professed night fighter, chronic sleep deprivation makes you really susceptible to anxiety. If you want to calm your anxiety down and work productively then you need to get eight to nine hours of sleep every night. It’s a good practice to develop a bedtime routine to read a book or do something relaxing before going to sleep. This ritual will help you sleep better.

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Learn what triggers your anxiety

Try to identify the things that trigger your anxiety. It can be anything such as people, family, or school. Write about it in a diary, keep track of when you’re feeling stressed or anxious, and try to look for a pattern. Once you know what triggers your attack then you can avoid that situation. It will give you some sense of control.

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Try Breathe in and out

Feeling anxious, no worries then try to focus on breathing in and out. You don’t need to focus on anything special breathing exercise a simple focus on breathing in and out evenly will do the trick. It will help you calm down, and re-center your mind.

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Facing facing anxiety, phobia, or fear- Then try talking to our therapists at your convenience

Acceptance and live in the present

Accept the fact you cannot control everything. Worrying about future events will not help when you face them. So it’s better to prepare for them in advance, give your best shot, and try to live in the present moment.

When you are facing worrying about an event then instead of thinking that, “What am I going to do,” change that thought into “I’m nervous, but I’m prepared. Some things will go well, and some may not,”. Getting into a pattern of better rethinking your fears helps you to train your brain to come up with a good rational way to deal with your anxious thoughts.

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Question your fears and irrational thoughts

Sometimes, your anxiety propels you into irrational fears and thoughts which makes you imagine the worst-case scenario. To deal with these thoughts you need to challenge these fears by decatastrophizing them. Ask yourself some questions and challenge your fears. What are you worried about? How likely is it going to come true? Is there any evidence that this can happen? If this comes true, what are the changes that you will be okay within a week, a month, or a year? How could you handle this situation better?

This will help you correct these distortions and rewire your brain. This technique is based on cognitive restructuring.

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Do routinely meditation

Try to do mindful meditation on a regular basis. It takes some time and practice to do successfully. This will eventually help you train your brain to deal with anxious thoughts when they arise.

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For more tips and in-depth knowledge, you can read this article as well.

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Dr. Ankit Gaur

Dr. Ankit Gaur is a Counsellor and Family Therapist. He is an experienced healthcare professional holding two post-graduate degrees (MSc in Counselling and Family Therapy, and PharmD}. His area of specialization lies in the field of counselling and family therapy covering all types of patients from different age groups such as pediatric, geriatric, adolescents, adults, and marital couples.

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