Steps to reduce anxiety attacks
Anxiety is part of life but for some people, it can turn out to be a problematic situation. All over the world adults are facing anxiety disorder which can affect their lives negatively.but when it gets excessive then it can make it difficult to live a normal life. Read this guide as we have mentioned the steps to reduce anxiety attacks.
Anxiety is one of the common issues which is experienced by people all over the world. In some cases, it is not normal. However, when the problem becomes excessive it can affect personal life greatly. Some of the symptoms of excessive anxiety include:
- Thinking extremely negative about certain situations.
- Avoiding conflict and risk.
- Dealing with muscle tension.
- Having panic attacks.
What are the steps to reduce anxiety?
Do deep and slow breathing
You need to do slow breathing. In many cases, anxiety can lead to rapid, erratic, and shallow breathing. This way the oxygen is decreased in the brain which triggers panic attacks. By doing slow breathing can help you increase blood flow to the brain and helps you get better control of yourself. Additionally, it also helps in:
- Reducing stress
- Improve mood
- Lower heart rate
Steps to do belly breathing
You need to lie in the back and keep a book on the belly. Breathe deeply and slowly with the belly. When you inhale, let the book go up and while exhaling, let the book go down.
- Inhale for 5 seconds.
- Hold it for 2 seconds.
- Exhale for 5 seconds
- Hold it for 2 seconds
- Repeat the steps for 10 times.
Do not worry, it will take you some time to do it correctly, but the results will be perfect.
Do not let negative thoughts affect you
Pay attention to your thoughts and see if they make sense. Often you have thoughts that cannot happen in the real world. So, you shouldn’t let negativity affect you. By addressing your concerns and thoughts in a better way will help you control your responses properly.
Do not run away from your fears
When you run away from your fears, it can cause anxiety. It means you will not have control over yourself which can trigger panic attacks. Talking to a trained doctor can help to deal with any kind of trauma and let your fears go away from your mind.
Seek medical attention
There is no point in letting anxiety ruin your life. Consult a mental health care professional and he will give you strategies to overcome the feeling of anxiety in the right manner. Book your consultation today only to get the best treatment for anxiety.