The power to stop anxiety attacks is within each one of us. An accumulation of anxious thoughts begins to build and then the anxiety attack begins. The symptoms can vary and the fear that comes with the symptoms make one feel loss of power, total helplessness, and sometimes feel as if one is approaching death. Your “thoughts” start the process, and the attack is a product of the thoughts.
It is important to focus on the reasons for your fearful thoughts and begin to understand your position with each concern step by step. Facing the issues that worry you one step at a time is a good starting point.
Make a list of your concerns
Keep a small notebook with you and jot down what thoughts are on your mind when your begin to feel anxious, or take time to write down a list of your top 10 worries or triggers at this current time. It is best to write down what comes naturally to mind as a flow, or conversation with yourself. If you have less than 10 concerns count your lucky stars! If more than 10, only list the top 10 at this time. Once complete, put your list away, and out of mind for a 24-hour period. Take several deep breaths and walk away from the list and the problems there in.
Step two, is to review the list on the second day and carefully revise any one of the concerns that have changed, have been reprioritized, or eliminate any that no longer seem a concern to you. This should only take 5 to 10 minutes of your time. Now for a bit more work.
Take the concerns on a journey; list each concern as a title on their own page. In the following days take the time to address each concern with an objective mind as if you are working with a friend to help them problem solve these issues. List as many ideas that you can imagine which will help to resolve the concern. List steps; imagine miracles, allow the child within you and the wisdom of experience work through you to find a way through these worries.
If you come upon a particularly difficult worry that seems daunting, consider asking God to take it from you to release you of this worry and to work a solution for you. Life has a way of working out, a way of sorting through our greatest fears and minimizing them. You are not crazy, nor sick, you are overwhelmed and anxious. These are temporary conditions of being a human with deep feelings and responsibilities. The responsibilities in our lives can bring on the weight of fear. Manage the worries, and fears and the anxiety attacks subside. Following are additional methods of support.
Eat a balanced diet
- Vitamin C helps fight stress (500 mg daily) as tolerated
- Vitamin B supports immune system
- Avoid: Alcohol, caffeine…both proven to worsen the intensity of panic attacks and cause anxiety like symptoms.
- Whole foods, closest to its natural form: fruits, vegetables, whole grains, nuts, legumes, lean protein chicken, fish, beef, and beans.
- Limit sugary snacks, sodas and artificial juices.
Rest and Recreation
- 6 to 9 hours of sleep per night
- Naps as needed: 15 to 20 minutes in length as your schedule permits.
- 30 to 60 min. of cardiovascular/recreational activity. (Walk, jog, dance, tennis, racquetball, basketball, soccer, biking, swimming, Pilates.)
- Vitamin B (complex)
- Siberian Ginseng, improves mood & balance (suggested dose on box)
- Yoga, or stretching exercises
- Mindful meditation, involving deep breathing and releasing negative thoughts, and energy from the body.
- Conscious breathing
- Massage, energy healing, Reiki, reflexology, acupressure and EFT (tapping)
As conscientious caring people we will feel like the world is crushing in on us at times. It is how we manage our stress that can save us, with a few strategies and a great deal of faith and good self care, we can persevere. This process takes time, so be patient with you. Address each issue head on, one on one, and change your thoughts from fear to solutions, using good strategies and a strong faith.
Getting help from a professional, reaching out from support is just like holding God’s hand. Sometimes we cannot do everything on our own. Nor were we meant to. Consider all the guidance you feel and know to be true for you in order to heal.