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Anxiety is part of our brain’s response to a perceived danger. But it may grow out of control into an anxiety attack or a panic attack, or both simultaneously.
Initially, manageable anxiety can build up over a few hours and become an anxiety attack. This is different from a panic attack, which is out of the blue and subsides.
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Changing your diet or taking supplements may take up to three months to make an impact in must be discussed with your doctor.
Negative thoughts can take root in your mind and distort the severity of the situation. Ask yourself if your fears are warranted, and see where you can take back control.
Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. Evening out your breath, you slow your heart rate which may help you calm down.
CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.
Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.
If you notice that quick tips haven’t been working, you may want to consider seeing a professional for help. Especially if you may have GAD and it's interfering with routine activities and causing physical symptoms.
Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.
Writing down what’s making you anxious gets it out of your head and can make it less daunting.
Walking away from an anxiety inducing situation can be very effective. Taking some time to focus on your body and not your mind may help relieve your anxiety.
If your anxiety is severe enough that your mental health practitioner believes you’d benefit from medication, there are a number of directions to go, depending on your symptoms. Discuss your concerns with your doctor.
While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.
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