Peek At A Positive Photo
Quickly scanning a photo you enjoy can make a real difference when it comes to anxiety, according to Georgia Foster and Virginia Alexandra, co-authors of The 3 Minute Anxiety Fix. Whether it showcases a great memory with your friends or is a screenshot of an inspirational quote, finding pictures that quell anxiety allow you to quickly counteract it.
So, youre anxious while your meal is cooking or a few minutes before you need to leave. With five minutes, there are more ways to beat your anxiety.
How To Stop An Anxiety Attack Fast
If youve ever had a panic attack, youve likely wondered how to stop an anxiety attack fast.
Anxiety attacks can be scary. Many of my clients tell me that they are afraid that they are “going crazy” or “losing control”.
Im a therapist for anxiety, and I help clients who struggle with regular panic attacks find their way back to calm again.
In this post, Ill cover some of the common causes of panic attacks and how to stop anxiety attacks fast.
The sweating, shaking, racing heart and shortness of breath that accompany panic episodes can leave you feeling out of control and drained.
Though these feelings and sensations are uncomfortable, they are symptoms that are typical of panic episodes, and they will pass. Approaching anxiety with fear or dread will only make symptoms worse.
Understanding what a panic attack is will help reduce fear AND give you the keys to stopping your panic attack as quickly as possible.
Adopt Appropriate Lifestyle Changes
Experts reveal that some lifestyle changes can be vital in building your self-confidence and beating public phobia. Beverages, energy drinks, and alcohol are common stimulants that trigger your anxiousness. Therefore, after identifying these triggers, itâll be vital to make life adjustments to prevent triggering the anxiety.
Various studies further link consuming fermented food to decreasing anxiety symptoms in public. Therefore, making wholesome lifestyle changes in your dietary and public life will be vital in your helping out to curb anxiousness. These changes include taking a lot of water, getting enough sleep, and avoiding certain foods and drinks that may trigger the social phobia.
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Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
What Is An Anxiety Attack
Anxiety attacks or Panic attacks typically occur when you experience intense physical symptoms of anxiety. These physical symptoms might be connected to anxious thoughts, but often clients tell me that they occur out of the blue.
When you have an anxiety attack, your mind and body perceive a threat in the environment that you may not be conscious of and fire up all of the systems necessary to meet that threat. Without a needed outlet for that energy, your body and mind experience that excess energy as a panic attack.
If youve never had a panic attack before, it can be really scary and unsettling. Many people go to the emergency room because they are concerned that they are having a heart attack.
Because anxiety attacks have physical and mental causes and symptoms, its essential to use tools that tackle both issues. To fully treat anxiety attacks, you need to focus on body, mind, and lifestyle interventions. Below are strategies that will help you stop an anxiety attack fast.
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Remember That It Will Pass
During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time.
Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon.
Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside.
When To Seek Help
Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can talk to their doctor for advice and reassurance.
Recurring or severe panic attacks can be a symptom of panic disorder. This condition affects 23% of people in the United States each year.
A person may want to talk to a healthcare professional if their panic attacks:
- are recurring and unexpected
- are getting in the way of daily life
- do not pass with home coping methods
A doctor can talk a person through both short-term coping methods and long-term treatment options.
The symptoms of a panic attack can resemble those of a heart attack. These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, the person needs immediate medical attention.
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The Types Of Anxiety You Should Get Rid Of/reduce
Once anxiety becomes intense to the point of making you suffer and inhibiting the fullness of your life, its no longer useful. Here are some examples of what this type of anxiety can do to you:
- Constantly feeling restless or on edge despite there being no apparent cause
- Becoming lost in a rabbit hole of worry
- Social isolation
Rather than focusing on rational issues such as childcare and deadlines, these types of anxieties often cause people to ruminate on a series of irrational fears, including:
- Fear of imminent death or bodily harm
- Sudden fear of embarrassment or illness
- Worries about everything in your life being wrong
- Constantly imagining worst-case scenario situations, asking a chain of What if ? questions
Name What Youre Feeling
When youre experiencing an anxious episode, you may not realize whats going on until youre really in the thick of it.
Recognizing anxiety for what it is may help you calm down quicker.
Name that this is anxiety not reality and that it will pass, says Kim Hertz, a psychotherapist at New York Therapy Practice. When you are in a heightened state of anxiety, you want to disrupt that cycle, and for some people, thought-stopping techniques are effective and as simple as saying stop to the internalized messaging that heightens anxiety.
In other words, consider recognizing that what youre feeling is anxiety and talking yourself through it.
Embrace absolute truths, says Steven Sultanoff, clinical psychologist and professor at Pepperdine University. I will get through this one way or another.
Naming your sensations and feelings may help you step away from them. This is anxiety, it is not you and it wont last forever.
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Making Lifestyle Changes To Reduce Future Anxiety
When To Seek Immediate Care
Sometimes, anxiety can be overwhelming and it could lead you to experience great distress. This is natural and not uncommon. A therapist can help you find more effective ways to manage these emotions.
If your anxiety is persistent and intrusive, consider seeking the help of a professional. You can also check out our free anxiety quiz to find out whether what youre experiencing might be something more.
If youre feeling anxious, there are things you can do to help yourself calm down quickly. There are also lifestyle changes you can make that can help lower your stress levels and help you cope with potential triggers.
You might also find it helpful to talk to a therapist.
These resources might help:
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Where To Get Help
For mild to moderate anxiety, these strategies might be enough to manage your symptoms. Still, it’s a good idea to discuss your efforts with your primary doctor, who can make more personalized suggestions about anxiety treatment without medication.
If these strategies don’t work, or if you have severe or worsening anxiety, talk to your doctor immediately. He or she will want to screen you for underlying medical conditions that could contribute to your anxiety. Your doctor might also recommend prescription medications or refer you to a mental health specialist for therapy.
Just remember that you’re not alone. Anxiety disorders are common and treatable. There’s no shame in seeking help, and nothing to gain by suffering in silence.
The Negative Effects Of Anxiety
Left unchecked, anxiety can negatively affect our lives in these ways:
- Interrupting daily life Causing issues at home, school, work and socially
- Isolating us Not wanting to participate in normal daily activities or take new steps in life due to fear
- Emotionally Increasing our risk for depression, suicide and failure to progress in life
- Physically Increasing our risk for physical distress, nausea, vomiting, diarrhea, constipation, chest pain and tremors
- Mentally Increasing our risk for financial complications, poor decision-making and poor communication
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How Can I Reduce Anxiety Immediately
Here are ten ways to quickly reduce your anxiety and relax: Remember to breathe. Stop for a moment and focus on breathing deeply. Take a mental step back. Anxiety tends to be focused on the future, so instead, try to focus on the present. Follow the 3-3-3 rule. Physical activity. Be kind to yourself.
Practice Good Sleep Hygiene
Try to go to sleep and wake up at the same time every day weekends included.
Your routine before going to bed also matters. Consider giving yourself wind-down times. For example, 20 minutes with no devices. Instead, you could read a book or take a bath.
Avoiding potential triggers, like watching TV or scrolling the news on your phone, is key.
Creating a sleep routine will help you fall asleep faster and reduce the chances that youll lie awake, worrying about unfinished tasks or the next morning.
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Cheap Natural And Quick Anxiety Remedies
When anxiety strikes, you need fast relief. Here are six ways to tame your anxiety, without medication or a doctor’s office visit.
Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness.
Anxiety can take many forms generalized anxiety disorder , obsessive-compulsive disorder or OCD, panic disorder, post traumatic stress disorder and social anxiety disorder.
While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.
Next time you’re too tense to cope, consider trying one of these natural options for relief.
1. Laugh it off. Cultivate a good sense of humor and laugh, says Karen Lynn Cassiday, PhD, president-elect of the Anxiety and Depression Association of America and a clinical psychologist in Chicago. “Even if you do a fake laugh, you get an instant hit of dopamine,” says Dr. Cassiday. Dopamine is a brain chemical that controls feelings of reward and pleasure.
If you’re too tense to laugh on your own, try using technology, she suggests. For example, find a laugh track phone app. Just google phone apps for laughing.
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Think About Something Funny
Visualize your favorite humorous moments, says Sultanoff. One where you laughed so hard you fell down and peed your pants. These can be real situations, or they can be situations you saw on sitcoms, in stories, jokes, or cartoons.
If its difficult for you to come up with something in the moment, try picking a couple of memories ahead of time, so you can go to them as soon as you start experiencing anxiety.
Like most mindfulness training, humor visualization takes you out of worrying about things that might happen in the future and focuses you back in your present circumstances, in the now.
It does a few other things too. You experience mirth, which is the uplifting reaction to humor, explains Sultanoff. You feel emotions such as joy, pleasure, or delight all powerful emotions that can help you reduce anxiety quickly.
And if youre able to make yourself laugh by remembering that funny moment, he says, humor visualization is even more effective.
When you laugh, you contract and expand muscles, which reduces physical anxiety, stress, and tension, he says.
Laughter also combats the production of cortisol levels in the body, he adds.
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Feeling Worthless: How To Stop Feeling Worthless
Anxiety can make you doubt your ability to achieve great things. Take John Terry, for example. If not for anxiety, he could have scored the final penalty that would have won Chelsea the Champions League in 2008. Was John one of Chelseas finest players? Yesnot just that, he was the team captain. He only made the mistake of allowing that feeling of anxiety to ruin his chances, and his teams chances, of lifting that trophy.
Funny enough, a large number of individuals still go through such experiences to date, simply because they have not discovered how to get rid of anxiety forever.
Prioritize Getting A Good Nights Rest
Sleep has been proven time and time again to be an important part of good mental health.
Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the that adults get 7 to 9 hours of sleep every day.
You can make sleep a priority by:
- only sleeping at night when youre tired
- not reading or watching television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed or going to another room if you cant sleep
- avoiding caffeine, large meals, and nicotine before bedtime
- keeping your room dark and cool
- writing down your worries before going to bed
- going to sleep at the same time each night
Is there a feeling of a lump in your throat? Are you concerned if the lump in your throat feeling is a thyroid problem? Does the lump in your throat feeling come and go? Well, it could be possible that the lump in your throat feeling is caused by your anxiety.
It is true that the lump in your throat feeling could be due to a medical condition. The difference is that if a lump in your throat feeling is caused by a medical problem, some symptoms including an actual feeling of lumps in the back, front, or sides of your throat, enlarged throat, soreness, or painfulness. You may also feel pain when you swallow or you may be in a constant state of discomfort.
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Take Any Prescribed Medications
Depending on the severity of panic attacks, a doctor may prescribe a use-as-needed medication. These medications typically work fast.
Some contain a benzodiazepine or a beta-blocker. Propranolol is a beta-blocker that slows a racing heartbeat and decreases blood pressure.
Benzodiazepines that doctors commonly prescribe for panic attacks include Valium and Xanax.
However, these drugs can be highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.
A doctor may also describe selective serotonin reuptake inhibitors, which can help prevent panic attacks from occurring in the first place.