A study conducted in the University of Adelaide and
published in the journal Psychological
Medicine has revealed that when a person suffers
from a panic disorder, that person can
develop a heart disease later in life.
So, how can you deal with anxiety attacks so that you can
avoid getting a heart disease? How do you deal with anxiety attacks in healthy
ways? How do you overcome an anxiety disorder without medication?
In this article, I want to show you how to deal with anxiety attacks and how to cope with anxiety
attacks without medication.
Now, what should you do?
1.
Try To Get Back In Touch With Reality
Dealing with anxiety disorders or anxiety attacks at work,
in school, in relationships, whilst pregnant, or at night requires that you try
to move from your mind to what is happening in the environment around you.
Do your best to shift your focus from what is happening in
your mind to what is actually happening around you at that material moment. It
will help you to see that what you are thinking is just something imaginary and
that there is really nothing to worry about and nothing to fear at that moment
and that can help you to calm down.
Here are some things you can do to reconnect with reality so
that you can find it easier in dealing with panic attacks and anxiety:
- Take in a deep breath, smell
the air, and take in the scent around you so that you can create awareness
and so that you can bring your mind and imagination back to the present.
- Reach out and touch
something. You may touch your head, touch a chair or table if you are at
home, touch your bag if you are in school, or touch your laptop,
smartphone, or office phone if you are in the office. This will remind you
that you are in a place where there is calmness and peace and that will
help you to dispel the dark thoughts that may be tormenting you mentally.
- If you are in the house,
walk to your mirror, stand in front of it for a minute, listen to what is
going on around you, touch your body, and touch the mirror. This exercise
will help to remind you that there is no commotion going on around you and
that can help you to feel relaxed.
- Pour warm water on your head,
your face, and your hands. These actions will help to stimulate your
parasympathetic nervous system, which is responsible for helping to make
one feel calm, and the parasympathetic nervous system will release
chemicals and influence some of your nerves so that you will find it
easier to relax.
2.
Engage A Friend Or A Family Member In
Conversation
Talking to someone will also help in dealing with anxiety or
panic attacks. If you are at home, in school, or at the office, talk to someone
whom you normally engage in lively conversations with, that is someone who can
capture your imagination with witty and exciting conversation.
Bring up a topic of conversation that you normally enjoy conversing
about and let this person engage you in a lively conversation.
For example, if you enjoy talking about cars, start talking
about cars with this person so that you can focus 100% on the conversation to
help you distract yourself positively from the negative thoughts in your head. Do
your best to look into the face of this person as he or she talks to you and do
your best to push out any negative thoughts that will come into your mind. As
you continue to focus on the conversation, the negative thoughts will lose
their bite and you will find it easier to replace negative thoughts with
positive thoughts.
3.
Make Positive Affirmations To Yourself
Say
positive things to yourself. This will help you to boost your willpower
so that you will find it easier to control the negative thoughts that will come
to your mind.
Therefore, you may say things such as this to yourself, “Dear
Isaac, cool down, okay? Nothing terrible is going to happen to you, okay?
Nothing bad is happening around you right now, okay? All that is coming into
your mind is fantasy and not reality, okay? Be at peace with yourself. There is
nothing to worry about and nothing to fear. It shall be well. It is well.
Peace!”
4.
Let Someone You Love And Trust Say Something
Nice To You
The Bible says in Proverbs
12 v 25 that, “Anxiety in a man’s
heart weighs him down, but a good word makes him glad.” In other words,
when someone says a good word to you, when someone says words of encouragement
and hope to you, it will make you feel happy. When such happiness is induced in
you, it will make it easier for you to replace negative thoughts with positive
thoughts.
So, if you are in the company of someone when the anxiety
attacks you, explain your situation to the person and respectfully implore him
or her to say words of comfort to you. Then, close your eyes and listen to the
words the person will speak into your soul. Receive it with your spirit—accept
those words and imagine that the words are healing your mind—and you will
realize that you will start to feel better.
5.
Lie Down On Your Bed And Relax
Lie supine in your bed or lie on
your right side in the fetal position. Close your eyes and imagine yourself
somewhere peaceful or imagine that something wonderful is happening to you. For
example, you may imagine that your boss is giving you a $1 million bonus, or
you may imagine that your wife or husband is massaging you, or you may imagine sitting
on a beach on a warm afternoon and drinking cool coconut water, reminisce about
your wedding day, remind yourself of the love your spouse has for you, or
imagine that someone is giving you a grant to help you pay all your bills.
This exercise will help you to feel
good and the feelings will spread to your mind and you will feel good mentally
too and that will help you to calm down.
Additionally, this exercise will help
to dampen the excitement which accompanies an anxiety attack by creating
positive illusions which will make you feel that despite the troubles you face,
there is still a way to enjoy life, and the happy feelings that accompany those
pleasurable thoughts can help your heart rate to drop.
When you lie down, ensure that your
feet are raised above your body so that blood can flow from your legs and your
feet and your thighs back towards your heart. Consequently, your heart will
have less work to do and so your heart rate will drop, which will make it
easier for you to calm down.
Additionally, lying down will help
to reduce your breathing rate, which normally increases during an anxiety
attack, so that tension can leave your body for you to relax.
6. Drink A Cup Of Green Tea
Research shows that drinking green tea can help a person to
calm down because green tea increases the levels of gamma-amino butyric acid, a
neurotransmitter which helps to calm the brain and nervous system, in the body.
So, slowly, drink an 8-ounce glass
of green tea when you experience an anxiety attack. Drink in the scent of the
green tea, admire the green color of the tea, be mindful of the taste of the
tea as it drops on your tongue, enjoy the warmth the tea creates in your body
as it descends down your throat and into your stomach. This will help you to
think about the now and not yesterday or tomorrow, and that can make you feel
relaxed.
6.
Pray
In Matthew 11 v 28, Jesus commands, “Come to me, all who labor and are heavy laden, and I will give you
rest.” Jesus says that when You talk to Him, when you give your burdens,
cares, fears, and anxieties to Him, He will make you experience peace in your
soul and in your heart.
Therefore, when you experience
anxiety attacks, say a prayer such as this one, “Dear Lord Jesus, I thank You
for Your love and care which have kept me through storms of life. I thank You
that You give me food to eat, clothes to wear, shoes to wear, a place to lay my
head, and also for the fact that You protect me when I leave the house and You
bring me safely back home. The glory, honor, power, and might belongs to You.
Jesus, I have been attacked by worries and anxieties. I come to You, Jesus,
because I am overwhelmed by my problems. I lay my cares and burdens at Your
feet. Please give me peace of mind. Please let my heart find rest in You.
Please help me to experience peace in my soul. Pease help me to experience joy
and let my spirit rejoice in You. Amen.” Jesus will listen to your prayer and
help you like He
helped this woman who also prayed and was able to defeat anxiety attacks.
Conclusion
This is how to deal with anxiety attacks: try to get back in touch with
reality, talk about something you enjoy conversing about with someone close by,
say positive things to yourself, let someone say nice things to you, lie down,
drink green tea, and pray and you will be able to defeat the anxiety attacks that
worry you.
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