How to control anxiety and panic attacks?

in Natural Medicine2 months ago

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Anxiety occurs in certain moments such as uncertainty, or when we feel threatened. It prepares us for a moment which can be negative.

Anxiety is not bad, it helps us to adapt to different scenarios.

The problem begins when it becomes constant and becomes too intense, in this moment it stops being good, and instead of helping us to adapt, it makes us defenseless before the situations, since we block ourselves. From this moment on, the individual loses control of his actions leading to the least desired results.

To overcome anxiety, it is necessary mainly a personal study, and then take the necessary measures to overcome this pathology.

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Steps to overcome anxiety

Inform ourselves about it, and study the symptoms

Many people are fatalistic when in fact the symptoms are generated by anxiety.

This is the most important step, in which we must determine that such symptoms to which we are being exposed are generated by anxiety, symptoms such as:

  • Tachycardia
  • Increased temperature
  • Sweating
  • Chest pain
  • Breathing problems
  • Digestive discomfort
  • Among others

These are some of the many symptoms caused by anxiety.

Analyze the situation

Interpret the threat, and thus look for solutions, which shows us that the situation is not at all serious.

Anxiety only leads the individual to see the situation in the worst way, only making them see negative outcomes, but we must minimize this.

Perform an internal analysis:

  • How likely is it that the worst will happen?

  • If it does happen, is it really serious?

  • Is there a way to change the facts, if there isn't, why do I care?

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Ignore the problem

We must learn to ignore the problems, it doesn't hurt to think about it, but not to exhaust ourselves daily over something we can't alter. We should all our energies on other things.

When we have an anxiety attack our mind is there, 100% focused on the problem. And we must look for alternatives to be able to leave them aside, among these I can recommend the following:

  • We must force ourselves to think about something else, like enjoying our surroundings, detailing colors, textures, among other things.

  • We must force ourselves to do something different.

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To see things as they really are, a real challenge

We must see things as a challenge, not as a problem, because then we will be able to see our progress in different situations.

Doing this is the best way, to see our progress and so in the long run we know how much we have achieved, giving us peace of mind that we can achieve much more.

Perform relaxation techniques

When we use these techniques, problems begin to solve themselves.

There are many relaxation techniques, such as:

  • Meditation
  • Yoga
  • Breathing
  • Progressive muscle relaxation
  • Imagination
  • Among others.

And by knowing how to use them our problems are minimized, since we can see the problems for what they really are, a possibility.

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What to do in the face of an anxiety attack?

In the face of an anxiety or panic attack we must change our focus of attention, and stop giving importance to the symptoms so that this decreases. Since our mind is in a state of alert, it has created the idea that we are in danger, so we must distract ourselves, and show it that this is not serious.

How to achieve it?

  • Think about something else.
  • Change the topic of conversation.
  • To do something different to distract us.
  • In case of hyperventilation, begin to breathe more slowly.

Thanks for reading, I hope you liked it. If you want to talk to someone, I'm here! Courage, if you will be able to get out of this problem, you are great


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