{"id":944,"date":"2018-03-24T21:56:17","date_gmt":"2018-03-24T21:56:17","guid":{"rendered":"https:\/\/gentleweight.com\/?p=944"},"modified":"2021-01-22T19:56:58","modified_gmt":"2021-01-22T19:56:58","slug":"tips-calming-anxiety","status":"publish","type":"post","link":"https:\/\/gentleweight.com\/tips-calming-anxiety\/","title":{"rendered":"12 Tips for Calming Anxiety"},"content":{"rendered":"
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Now with that out of the way, onto the good stuff!<\/p>\n Anxiety and panic attacks are psychologically painful, still, they are a normal part of life for someone with chronic anxiety<\/a>.<\/p>\n This mental health disorder categorized by an emotional state of constant worry, anxiety or fear can be severe enough to hinder one’s daily activities and occasionally get out of hand, resulting in a panic attack.<\/p>\n Anxiety does not have to control your whole life. Remember that it only takes three very short minutes for the adrenal glands to create an adrenal response, therefore it can take three minutes to stop the adrenal reaction if you are prepared, and stopping that adrenaline rush can be a huge part of preventing an anxiety attack.<\/p>\n Here are a few ways to help combat these symptoms or at least prepare to better deal with them.<\/p>\n If you suffer from anxiety, you know that at some point you will have a panic attack. So, prepare for it, accept it when it happens and have a game plan ready and know what to do to help yourself through it.<\/p>\n Remember that this condition originates in the mind, therefore it is vital to be cognizant of your thoughts, and practice calming techniques to change these thoughts when it feels like they might let you loose control or result in a panic attack.<\/p>\n You can also keep a small kit with you, of items that help calm you down, like anti-anxiety medication, a stress ball, water, elastic bands, a notebook to scribble in and so on.<\/p>\n During stages of panic the body gets overwhelmed and can overheat. Taking a cold shower will close up the pores on the skin, cool down your body temperature, calm your overdriven senses and allow your heart rate to return to normal.<\/p>\n Using calming scents of essential oils in your bath, on your pillow and scented candles in your environment, will greatly aid in your relaxation and to calm potential episodes.<\/p>\n Choose scents like geranium, chamomile, frankincense, lavender, rose, vanilla or lemongrass to soothe you. If you don’t have a good supplier of essential oils, iHerb.com (an online vitamin store that I love) has a huge range of essential oils available. Their shipping and prices are very reasonable too. You can get 10% off your first order by clicking on this link if you’re interested in checking them out<\/a>.<\/p>\n When your worries and thoughts of fear are getting the better of you, phone a friend or family member and talk to them about what is worrying you. Getting a second opinion from someone that cares about you, and is ready to help, can do a world of good by putting things into perspective for you.<\/p>\n Everyone has a favorite playlist. Some of us even allocate them according to our moods.<\/p>\n Listening to music that we love has a positive effect on our brain and neurotransmitters.<\/p>\n So, do that for yourself too, create a playlist on your phone of music that will keep you calm and relaxed specifically when you feel stressed and in a position where an attack could be imminent.<\/p>\n A great way to detract from what\u2019s going on (when feeling the approach of an anxiety attack), is first to remove yourself from crowded and stressful environments, if you can.<\/p>\n Walk somewhere quiet, like an empty office or conference room if you are at work, for example. Watch an interesting video, listen to a podcast of your favorite speaker, count to 100 out loud, or do a few pushups to get the blood flowing away from your already overstimulated brain.<\/p>\n Oxygenating your cells, blood and brain is very important not just for your entire welfare but also to help calm down anxiety episodes.<\/p>\n As you breathe in focus on letting your stomach rise first and then your chest. This will ensure you get the most air into your lungs as possible.<\/p>\n You can do this exercise anytime, anywhere, when shopping, sitting at your desk or lying in bed.<\/p>\n You must sleep well every night, so your body can be best equipped to deal with everyday life.<\/p>\n That means you need to get into a routine that has you in bed by a specific time each day. This will teach your body to know when \u2018shut-down\u2019 time will begin every day. Your body will naturally fall into a sleep rhythm.<\/p>\n If all else fails, try natural sleep aids like melatonin, chamomile teas and the like to help you fall asleep quickly and stay asleep for longer.<\/p>\n I couldn’t resist to add this here: get a weighted blanket<\/a>, seriously, get under your heavy blanket for 20 minutes, and feel comfortable and quiet and grab a great night of sleep.<\/p>\n If you need some quick links, these are some very popular brands of weighted blanket:<\/p>\nSymptoms of Anxiety and Panic Attacks Could Include<\/h2>\n
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1. Have a Game Plan<\/h3>\n
2. Take a Cold Shower<\/h3>\n
3. Use Comforting Aromatherapy Around You<\/h3>\n
4. Phone a Friend<\/h3>\n
5. Listen to Music<\/h3>\n
6. Distract Yourself<\/h3>\n
7. Deep Abdominal Breathing<\/h3>\n
8. Focus on Sleep<\/h3>\n