38 Lifestyle Tips for Reducing Your Anxiety & Preventing Panic Attacks – Part 3

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25. Get involved

Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress. http://www.calminghealth.com/38-lifestyle-reducing-anxiety-panic-part-3

<< PART 1                << PART 2

12 Easy AND Effective Home Natural Remedies for Anxiety and Stress

How to Stop a Panic Attack in 10 Ways

Helping Someone During a Panic Attack – Please share this

26. Practice Self-Care

Get a massage, a mani-pedi, or a haircut. Nothing says polished and well-maintained like a sexy, healthy glow.

If money is tight, look for a discount salon or a training school which offers quality services for people on a budget. So they don’t serve peppermint tea on a silver tray — close your eyes and imagine that five-star service while you take in the pampering you deserve.

27. Trim the Fat from Your Budget

Financial stress is a common reason people contact me for psychotherapy. Debt will keep you up at night and contribute to feelings of low self-worth and hopelessness.

Take charge of your finances and stop spending on non-essentials.

Track your daily expenses for a week or two and decide where you can cut back. Notice the items you accumulate mindlessly.

Possible eliminators:

  • Switch out your cable TV for Netflix.
  • Contact your car insurance carrier, your mobile device company, or your credit card company and ask if they’ll reduce your bill.
  • Cancel your newspaper delivery during the week and opt for the Sunday paper, or an online service, instead.

28. Get Rid of the Clutter

Do you ever wonder how much time is lost when you can’t find your car keys, or that package of Epson 400 color ink?

Chances are you’ve got too much stuff clogging up your living space.

Try this quick organization hack:

1. Choose a drawer, cabinet or closet
2. Categorize the stuff you don’t use
3. Make three piles for a) Items to throw away, b) Items to donate, and c) Items to sell

Hold a yard sale and use the money to…

29. Plan a Day Tripstress free

When you spend time in nature, you give your mind and body a much needed break from the hustle and bustle which causes you to Google things like “How to get rid of anxiety” in the first place.

Chances are no matter where you live, there’s a serene, interesting and charming place within a couple hours.

30. Go to Bed Early

This may sound impossible if you’re accustomed to staying up late to catch up on the To-Do list. But this one’s a MUST.

Sleep deprivation is a huge anxiety culprit. Inadequate shuteye can amplify the brain’s anticipatory reactions, upping overall anxiety levels, according to research.

“We all have anticipatory anxiety,” explains researcher Fugen Neziroglu. “Having moderate levels of anxiety about doing well is important. But it can be destructive when it begins to interfere with your life.” It’s impossible to have healthy emotional functioning without adequate sleep.

31. Wake up 15 Minutes Early

Like most anxious people, you’re probably rushing around in the morning and yelling at everyone in your wake, “Hurry up! We’re going to be late!”

Go slowly, and set yourself up for a relaxed day ahead. If you start to worry about the To-Do list, take a deep breath and think, There is enough time.

32. Get Your Lavender On!

Lavender oil has many healing properties and can be used as a natural remedy to reduce anxiety and other nervous conditions. There are many ways to incorporate lavender into your calm tool kit:

1. Add essential lavender oil to your bath water for a calming bath. Use water infused with lavender leaves to soothe painful joints and muscles.

2. Fall asleep quicker when you add a few drops to a tissue and place under your pillow.

3. Use lavender in an oil diffuser to help with insomnia. The sweet woody smell of the lavender oil helps you to fall asleep and stay asleep.

4. For headaches, apply lavender oil to a cotton ball or your fingertips and massage slowly into your temples. The smell will relax you as the oil eases your headache.

5. Lavender is used in aromatherapy massage as a muscle relaxant. Massage the oil into the skin and unknot the muscles of the back and reduce spasms.

6. Lavender can be used as an expectorant. It breaks up the mucous from nasal and chest congestion that accompanies a cold.

7. Inhale lavender oil to help with pain management, especially after a workout, a therapy session, or surgery.

33. Take a hot bath with Epsom salts

Why: A soothing hot bath is always calming, and raising your body heat may help regulate mood and anxiety. For added benefits, stir in some Epsom salts. The magnesium sulfate in the salts has been shown to calm anxiety and lower blood pressure.

You can also try adding lavender or vanilla essential oils to your bathwater, to reap the benefits of these calming scents.

34. Get hotwellness 8978675

Ever wonder why you feel so relaxed after a spell in the sauna or a steam room? Heating up your body reduces muscle tension and anxiety, research finds. Sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin.

Warming up may be one of the ways that exercise—not to mention curling up by a fire with a cozy cup of tea—boosts mood. As one group of researchers put it, “Whether lying on the beach in the midday sun on a Caribbean island, grabbing a few minutes in the sauna or spa after work, or sitting in a hot bath or Jacuzzi in the evening, we often associate feeling warm with a sense of relaxation and well-being.”

35. Take a ‘forest bath’

The Japanese call it Shinrin-yoku, literally “forest bath.” You and I know it as a walk in the woods. Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream.

The forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.

36. Eat something, quick

Almost universally, people get more anxious and irritable when they are hungry. When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea.”

In the long term, diet is key to reducing anxiety. Eat a whole-foods, plant-based diet, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.

37.Eat breakfast

Stop starving yourself. Many people with anxiety disorders skip breakfast. Eat things like eggs, which are a satiating and filling protein, and are nature’s top source of choline. Low levels of choline are associated with increased anxiety.

38. Laughter is the best medicinelaugh 3131

Laughter can help you become healthier. So, look for ways to laugh. Visit a comedy club, read a joke book, watch comedies and funny movies. This will help you lower your stress levels and improve your moods.

 

These steps covers a process that can take at least a few months or more, so don’t be discouraged if it takes time or if it improves then goes back to being difficult.

Working at least weekly with a therapist in person who specializes in anxiety can speed up the process and make it more effective, but, even practicing on your own, you will be able to reap rewards.

Not only can these skills help to reduce panic attacks, but also you may find more peace and calm in other parts of your life, too.

<< PART 1                     << PART 2

 


For 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

Who is Barry McDonagh?
panic authorBarry McDonagh (BA, Dip Psych) is a psychology graduate and the creator of the Panic Away Program and the go-to guy when it comes to treating Anxiety and Panic Attack naturally and safely. The program has been purchased by more than 150,000 people worldwide and has been featured on TV and radio across America. Barry’s mission is to reach 1 million people by 2016 and change the way we treat anxiety forever.
panic on air

 

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Showing 4 comments
  • Nekogurl
    Reply

    I’ve been plugging in my headphones, closing my eyes, and listening to this audio lately and it’s helped a ton! Thanks!

  • guydoushe
    Reply

    I’ve seen studies that showed the lack of sleep helped temporarily with schizophrenia and other mental conditions. It can also help with depression but it doesn’t last.

    I would recommend, in addition to excercise, that you get into yoga or something similar. Stretching and relaxing helps very much with anxiety. You also have to learn to breath properly. Short panting breath will add to the stress you feel while long deep breathing will do the opposite. Learn to relax every muscle in your body in groups. After a while you will be able to do it without lying down or being in a darkened room. For temporary help, try phenibut. It’s not a long term fix and can lead to dependence if you use it too often. It’s great for those once a month situations that you feel panicy about. A good diet, and a regimen of vitamins will help very much as well.

  • ajnasrt4
    Reply

    try bach flower essense

  • Polly
    Reply

    Colombia está llena de tradiciones alrededor del fin de año, pero lo mejor es que todas tienen en común que es mantener a la familia junta y acercarlos con musica y comida.Uy es que lo mejor de diciembre es la comida, para comer y charlar en la mesa o donde se esc&aetute;.Por eso lo comun en mi familia es una cena de fin de año.

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