More and more people today are suffering from depression and anxiety attacks worldwide. When you’re depressed and anxious, you might feel tired out, desperate, and it can feel like you barely exist. It is not easy or quick to overcome depression and anxiety, but you can learn how to control anxiety attacks naturally without medicine step by step.
How To Control Anxiety Attacks Effectively
Feeling better takes time, but if you make positive choices for yourself each day, you can get there. By obtaining the correct medical treatment, learning better dealing skills on how to control anxiety attacks naturally and having a healthy lifestyle, you can not only find out the effective ways on living with depression and anxiety but also live well. This is the reason why today VKool decides to share with you 10 tips how to control anxiety attacks naturally without medicine that can help you deal with your problems and improve your quality of life.
1. Cognitive Behavioral Techniques
It is highly recommended that cognitive behavioral therapy sessions are good for your conditions, but today I’m not talking about it. In fact, whenever you need, you can practice many cognitive behavioral therapy techniques at home without taking part in any therapy session. And then you can get rid of your anxiety effectively and completely.
Remember that emotions come and go, like waves, but cannot stay for a long time on you. In other words, every emotion you have, including the crippling and awful fear of dying, is just temporary. When you are having an anxiety attack, you may forget it. Try to keep it in your mind is one of the effective ways on how to control anxiety attacks naturally that may help you relax and alleviate the intensity of anxiety attack when it rises its ugly head.
Another way on how to control anxiety attacks naturally without medicine is doing breathing exercises. Breathing exercises has been shown to lower stress and anxiety effectively, especially for people who have hyperventilation. People suffering anxiety attacks often have hyperventilation which can cause physical symptoms, creating more anxiety on their own. In case it occurs, breathing exercises can help you calm your mind and relieve the likelihood of hyperventilation. There are many different breathing exercises and techniques, but today I’m glad to share with you the 2 simplest to follow:
– The sigh breath is a very simple and easy to remember to keep your heart rates at the right speed and reduce the tension in your chest and neck area. Slowly breathe in through your nose for five to six seconds. Pause and hold the air inside for about three seconds, and then breathe out slowly through your mouth as long as possible. Repeat this several times until your feel better.
– A more advanced breathing exercise called 4-7-8 breath will help you relax your muscle as well as your mind and balance your emotions. Sit down on a chair, keep your back straight and let your hands lying loose on your lap. You should close your eyes to concentrate. Start breathing in through your nose slowly and deeply for a count of 4. Fill your upper lungs first when you inhale by pushing out your abdomen. Hold your breath for a count of 7. Breathe out through your mouth for a count of 8 and imagine that all of your tension and anxiety are leaving your body. Repeat at least twice a day.
Simply practice these breathing exercises and techniques every day or when you feel anxious, you can actually lower your anxiety symptoms.
3. Limit Your Time On Facebook
“Is Facebook making us lonely?” is a question raised in a recent cover article in The Atlantic magazine, and most answers confirm it. It has nothing to say if you only occasionally use Facebook to keep in touch with your friends. However, when you become a Facebook addict, or in other words, you spend too much time to update status, promote a certain self-image or follow what others wrote on their walls, you tend to compare yourself to everyone in this social network. It can promote your feelings of inadequacy, insecurity, jealousy, low self-image and feelings of loneliness. All of these feelings can lead to anxiety attacks. It may be hard at first to limit your time on ubiquitous social media sites like Facebook but it is one of the best ways on how to control anxiety attacks naturally without medicine.
4. Acknowledge Work Related Anxiety
You cannot find out how to control anxiety if you do not know where it came from. When you suffer from anxiety and panic attacks without any idea where they came from, ask yourself whether you hate your job or you have to work too much. To be honest, millions of people in America suffer from anxiety attacks each year because they work too much for more than 48 hours a week or just simply hate their job. You may think that it is normal and work is sometimes hard to replace in this times, but can you work effectively when it gives you anxiety which has negative effects on your life? Therefore, it is better to look for something else before you dismiss it. And you will have a chance to get a better life without anxiety.
Not only breathing exercises but also regular exercises are essential steps on how to control anxiety attacks naturally without medicine. Exercise is beneficial for both your physical and mental health. Many studies have showed that regular exercise is an excellent and healthy way on how to control anxiety. The reason is that exercise helps improve your mood by reducing the stress hormones and releasing neurotransmitters that is good for your feelings. Moreover, exercises soothe your muscles to prevent the symptoms of anxiety. Simply walk as fast as you can for a half an hour every day and you will be surprised at how you will feel. Exercise is really the best ways to remove anxiety attacks and improve your overall health.
6. Relaxation Therapies
Meditation, progressive muscle relaxation, deep breathing, Reiki, yoga and massage are not only good for your health but also very relaxing. Practicing relaxation techniques daily can help you alleviate the symptoms of anxiety and depression, remove stress and promote your feelings of well-being and joy. It is best for your chronic anxiety to try to get a relaxing massage one time per 1-2 week. Or if you have time, meditation, Reiki and yoga are especially effective for you to control anxiety attacks.
7. Improve Your Sleep Hygiene
I personally found that when I’m lack of sleep, I tend to be crabby, tired and anxious. In fact, many studies have proven that sleep and mood are closely related. Learn how to control anxiety attacks naturally without medicine by setting a healthy sleep habits. Trying to get enough sleep for 8 hours per day will help you improve your mood and reduce stress naturally. Make sure that you do not use sleeping pills if it is not prescribed.
8. Care For A Pet
Caring for a pet is also the effective way on how to control anxiety attacks naturally without medicine. Sharing your live with your companion pets, you can get the immediate joys. More than that, pets bring many physical and mental health benefits that you remain unaware. According to the American Heart Association, having a pet can help you reduce the risk of heart disease, having greater longevity. When you play with a pet, the levels of serotonin and dopamine are raised, making you calm and relax. Even if you are allergic fur of dogs and cats, you still can watch fish in an aquarium to alleviate muscle tension and lessen pulse rate.
9. Do Things You Enjoy
Instead of forcing yourself to work and have fun with things you hate, you should choose to experience pleasure with things that you enjoy. Doing what you enjoy will make you feel excited, happy and motivated to do it. When you suffer from anxiety, pick up a sport to drain all the bad feelings. Or you can listen to music that will help you relax. Writing all of your thoughts, for example in a written record or a private diary, is also one of the most effective ways on how to control anxiety attacks naturally without medicine, so that you can feel better after expressing your emotions that are hard to speak out loud on the written page. You also can creatively express yourself through art.
10. Talk To People, Any People
When you have depression and anxiety, it is important to have a conversation with another person. That’s because staying alone can make you feel unloved and lonely, causing anxiety and depression. You can talk to your friends or family about your problems. You even can boost your mood when say hi to a friendly clerk at the store you visit. Remember that making others happy is also a way to make yourself happy.
All of the above 10 tips on how to control anxiety attacks naturally without medicine have helped a lot of people out there. I have studied in this field for a long time, and now, I am glad to share them with anyone who desires to find out how to control anxiety attacks naturally without medicine. Let’s follow these tips and get rid of anxiety attacks!
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