38 Lifestyle Tips for Reducing Your Anxiety & Preventing Panic Attacks – Part 2

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15. Drink plenty of warm fluids

Sip hot water frequently throughout the day.

Warmth is settling to the nervous system (think of how when we are cold and anxious we often tense up and shiver or get shaky) but also plenty of hot water is very cleansing to the system, helping to dislodge any toxicity that may have contributed to your problem. http://www.calminghealth.com/38-lifestyle-reducing-anxiety-panic-part-2

Adding a few slices of fresh ginger to make a ginger tea is particularly recommended as it improves the weakened digestion that is often a problem for anxious people and it’s cleansing and warming.

<< PART 1               PART 3 >>

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16. Make your surroundings light, bright and cheerful

Agloomy, untidy living space won’t contribute to maintaining a positive attitude.

17. Pay attention to how you eat

When we are suffering from anxiety we often have trouble digesting food. If it isn’t being assimilated properly and there’s a lot of gas, this isn’t helpful in settling the nervous system.

Make sure you sit down, eat slowly and chew well, concentrate on your food and eat only food you find delicious and satisfying.

18. Stay connected to others

Social support is vital to managing stress. Today, call a loved one, schedule a Skype date or go to lunch with a close friend. Talking with others can do a world of good.

Another option is to get together and engage in an activity that improves your anxiety, such as taking a walk, sitting on the beach or going to a yoga class.

19. Around 4pm can be a low point

you may need a break and a recharge of energy at this time so have a warm drink and a snack to help the body feel more settled.

20. Try to avoid travel as much as practical between 2 and 6pm

As mentioned before, this is a time of day when energy can drop markedly so travel, which tends to be unsettling to the nervous system, will be even more so at this time.

Obviously there will be times when it is impossible to avoid travel in the afternoon. Just be aware that this is one of a number of things that will be helpful.

21. Don’t give energy to unhelpful thoughts or worriesstress anxiety

Don’t allow yourself to spend time endlessly worrying about something.

In my experience worry is one of the things that most strongly aggravates the nervous system and creates the physiology where anxiety states can take hold – in other words, feeling anxious all the time regardless of what you are thinking.

Worry never makes any difference to an outcome but it will perpetuate your anxiety state. Do what you can to deal with a problem. If it can’t be dealt with or things cannot change straightaway it is important to accept that for the time being. Get help from a counsellor if need be.

A useful tool for helping you to let go of worry, reducing anxiety and for solving the seemingly insoluble problem is the GOD BOX. You could also call this your Higher Self Box, or Angel Box whatever suits you. It doesn’t have to be a box – it could be a jar or bag – whatever is convenient, but it feels good to make it special in some way.

22. Write a thought record

In the meantime, while you’re building up breath awareness and your relaxation response, keep track of your panic episodes and write details down. Record the details of a panic attack or anxiety episode on a thought record.

It’s very important to actually write everything down because the process of writing the events down gives you the necessary distance to observe the events and reflect on them.

Here is an example of a completed thought record:

Event: Sitting on a crowded subway car during rush hour.
Emotion: Anxious
Anxiety Rating: 8 out of 10 (10 being the worst)
Behavior: I had difficulty breathing, sweating, and had to get out at next subway stop
Thoughts Process which escalates:

“I am feeling crowded and trapped.” (Follow and write down the chain of thoughts)

“I can’t breathe well.”
“What if I have a panic attack in this crowded subway?”
“This train might stop on the tracks in between stations when I have an attack.”
“I’m going to get stuck on this train underground.”
“I won’t be able to get out.”
“Everyone is going to think I’m weird or they are going to laugh at me.”
“I won’t be able to stop the attack and it will only get worse.”
“This attack will never end.”
”I’m definitely going to have an attack.”

Pick a negative thought to examine and transform:

  • “I’m going to get stuck on this train underground.”
  • Evidence For: Subways do get delayed and stuck underground between stations. About once every 30- 40 times that I ride the subway, I end up stuck for over 15 minutes.
  • Evidence Against: The majority of subway trains go smoothly and if they do stop, it is typically for 5-10 minute delays.
  • Reformulated Thought: “Even in the rare occurrence that I get stuck underground for over 15 minutes, we will eventually make it to the next subway stop, where I can get out.”

23.  Deescalate anxious thoughts with modified mantras and take them with you

Using your thought records, make a list of modified mantras that you can use when you’re in an anxious situation.  Write them down on a piece of paper and put it in your wallet to keep them with you.

“People are going to laugh at me.” –> “I believe that it I really need help, I or someone will be able to find help for me.”

“The attack is never going to end.” –> “My body will eventually tire, relax, and get through this.”

“I can’t breathe.” –> “I can take a moment to notice and feel my breath.”

24. Check Your Dietfresh vegetable

Diet can affect your anxiety levels, although not as much as many people believe. Cutting out oils, trans fats, alcohol and heavy amounts of caffeine are all important. All of these make anxiety symptoms much worse, and the healthier you eat the more likely you’ll experience fewer anxiety symptoms.

The healthier you are, the better for all of your mental health needs. But your diet rarely causes anxiety on its own, unless you’re low on some very important vitamins and minerals. Check your diet to see if you could be lacking in any of the following vitamins:

  • Magnesium
  • Vitamin B12
  • Vitamin B1
  • Vitamin D

A deficiency in all of these vitamins may cause anxiety symptoms. Magnesium, for example, is lacking in over 25% of the diets in the United States right now. Adding magnesium supplements or foods can be extremely advantageous.

You should also make sure that you’re drinking enough water. Dehydration can cause significant anxiety and lead to worse anxiety symptoms.

While most people’s diets don’t cause anxiety, they can easily contribute to it. Make sure that you’re eating foods that are rich in the vitamins and minerals you need, and your anxiety may become far more manageable.

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panic authorFor the full guide on treating and end Anxiety and Panic Attack naturally, permanently and safely, visit Barry McDonagh’s Panic Away Program. In the past 10 years, The Panic Away Program has touched over 150,000 lives in 32 countries worldwide. Everyone has used it, from from soccer moms to famous celebrities. Get FREE Audio To End Anxiety and Panic Attacks Fast! Click Here to Download

 


 

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