There’s no telling when or where an anxiety attack will strike, so it’s best to be prepared to deal with them when they do. The symptoms of an anxiety attack include physical and emotional symptoms, all of which occur in a sudden, intense surge. An anxiety attack may cause difficulty breathing, profuse sweating, trembling, and heart palpitations.

The next time your heart starts racing, your breathing quickens, or you break into a sweat, follow these tips from The Mind Trek.

Tips to Prevent Anxiety Attacks

In addition to chest pain and a sense of detachment from reality, some people may think they’re having a heart attack or stroke during an anxiety attack.

Try these tips to alleviate anxiety if you feel an attack coming on:

1. Stay put if you can. Your breathing tends to increase rapidly, so it’s essential to control it. Since hyperventilating during an attack is expected, try to control your breathing with a stress-reduction method.
2. Don’t drink caffeine or other stimulants. Caffeine can increase your heart rate and make an anxiety attack worse.
3. Having coping statements at the ready can be helpful when you’re feeling anxious and panicky. They can help you remember that anxiety is not permanent and will pass.
4. Try to shift your thoughts to something more positive.

If your job, in particular, is a significant source of stress, it might be time for a change. It’s never too late to go back to school for your bachelor’s degree and study at your own pace while still keeping your current job. Online university programs are really flexible, and work is completed at your own pace after hours.

Ways to Reduce Stress and Anxiety Levels

When your body is under stress, it can trigger anxiety attacks. By managing your stress and anxiety levels, you can stop it in its tracks.

Five Tips for Keeping Your Stress in Check

1. You can reduce stress by exercising. Exercise releases endorphins, which help the body relax and let you take in positive happy thoughts. It doesn’t have to be a full-blown workout: Walk around the block, do jumping jacks 20 times, go for a quick run, or do a 10-minute yoga class.
2. Creating a to-do list or a time-management strategy can enable you to complete each task. Stress is triggered when you feel overwhelmed with the amount of work to be done or deadlines to meet.
3. Anxiety and stress can affect how you breathe, which can impact how you feel in your body and mind. Deep breathing can help you slow your heart rate and calm your mind.
4. Take a break when you’re feeling stressed. Stress can affect your emotions and how you behave as well as your physical and mental health.
5. Whether you’re looking for stress management or mental well-being, mindfulness, meditation, and relaxation exercises are practical tools to ease stress when you’re experiencing it and help prevent it.

Live Your Best Life

Exercise, healthy eating, and meditation can help ease any stress and anxiety you may feel, thereby boosting your mental health. You may need to experiment to find what works best for you, but it’ll be worth it in the end.

Article by: Sophia Letts, Meditationhelp.net