I'm Having A Panic Attack How Do I Calm Down: Ways To Overcome Anxiety Attacks

I'm Having A Panic Attack How Do I Calm Down: Ways To Overcome Anxiety Attacks

If you're currently looking for an anxiety cure, then I've got one word for you: sleep.

I lived with severe anxiety for over 17 years, and one of the big things that I focused on that lead to my recovery was sleep. And if you have any kind of anxiety or panic disorder then it won't be a surprise to you that sleep plays such a big role in how we feel and how severe our anxiety is on any given day.

When my anxiety was at its worst my sleep was almost non-existent. I would sometimes go an entire week on a total of less than an hour of sleep. And that made my anxiety 10 times worse than it would have otherwise been.

And this can easily develop into a vicious circle that's close to impossible to break out of.

What can you do to stop constant anxiety and fear? Is it possible to stop panic attacks without medication?

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You have anxiety, you can't sleep, you have more anxiety that you can't sleep, you sleep even less, and so on, and so on. It can quickly become a nightmare.

But there's good news.

If you follow a few simple "sleep rules," you can quickly and dramatically increase the amount of sleep you have, and also increase the quality of the sleep you have. So try sticking to these 3 rules from now on, and I'm sure it'll help you a lot. Who knows, it may even turn out to be the first step towards finding your very own anxiety cure.

1. Go to bed at the same time each night and get up at the same time each morning. To get truly healthy, restful sleep your body needs to develop a routine. This step is vital.

2. Avoid anything stimulating for an hour before you go to bed. Again, for truly restful, relaxing sleep your body needs to be in a calm state as you drift off. So no exercise, caffeine, or stimulating TV for an hour before bed.

3. Don't use your bed for anything other than sleep and sex. You want your bed to be a place your mind subconsciously links with relaxation and almost zero activity. So no reading, eating, watching TV, or talking on the phone in bed.

Follow these 3 rules as best you can and you'll be one huge step closer to finding your anxiety cure.

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Someone suffering from anxiety can be described as bad nerves, stressed out, tense, a worrier, or unable to relax. Someone suffering from anxiety will always see the negative instead of the positive. Often anxiety is the result of being over stressed for long periods of time. People who suffer from anxiety also feel that they are not in control of their lives.

Recognizing the symptoms of anxiety can help you deal with your symptoms and take charge of your feelings. Developing an anxiety self help guide can help you work through stressful situations and get the relief you need.

To get started on your anxiety self help guide you should get a pen and paper and write down what you are feeling when you are anxious. You need to realize that some anxiety is normal and can even be helpful to you in dealing with certain situations. When anxiety takes over your thoughts and your life it then becomes a problem.

Anxiety is something we all experience from time to time. It is a normal response to situations that we see as threatening to us. For example, if we had to go into hospital for an operation, or had to sit a driving test, or take an exam, it would be natural to feel anxious. Anxiety at certain levels can even be helpful in some situations such as when we need to perform well, or cope with an emergency.

To start your anxiety self help guide take a minute and write down the situations that cause you stress. You might be surprised at some of the things you are getting anxious over. Once you recognize the cause of the stress and anxiety you can then work on ways to get through it. It will be best if you keep a "stress diary" for about two weeks to help you realize your pattern.

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Take a long look at the things you worry about. This might be paying bills when there is not enough money or it might be stress at work when trying to get everything done in a day. Whatever the situation, you can then look at the situation and start searching for solutions. When you think you have a solution you should write it down in your anxiety self help guide.

Be mindful of what you eat. If your body is not getting the right amounts of nutrients it might not have the energy needed to deal with stress and anxiety. Eating a balanced diet that is low in fats, sugars, and carbs will not only make you feel better physically, it can also help you deal with everyday stress better.

Take time out of your day to relax and enjoy something you like to do. Nobody can function normally if they don't take time to enjoy something for themselves. Write down some things you enjoy in you anxiety self help guide. Then when you feel that anxiety is starting you can take a few minutes to redirect your activity.

Get some exercise every day. This does not mean that you have to run a marathon but taking a brief walk can help clear your head. Instead of the elevator you can take the stairs. Walk down the hall at work and look out a window for a few minutes. This will help you get your mind off of your stress.

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What is an Epidemic? The rapid spread or increase in the occurrence of something. With almost 7 million people being affected by Generalized Anxiety Disorder in the U.S. alone, and 40 million people suffering from some type of mental health issue, we have ourselves a problem that is growing at lightning speed - an epidemic - that doesn't get the attention it truly deserves. As someone who suffered from anxiety, I was often told by multiple 'professionals' that anxiety is treatable, and that the vast majority of people with an anxiety disorder can be helped with professional care. I am forced to call slight bull... - let me explain why. The 'professional' options for you are:

Therapy - Therapy has limited success written all over it. Why? Reason #1 - because eliminating anxiety depends completely on one word, CONSISTENCY. With an average of $175 per session to visit a therapist, and the gaps that exist in between visits (if your therapist sees you once a week, which is rare) there is more than enough time for your anxiety symptoms to creep back in, and the cycle of panic attacks to keep returning. This can be a long and hard fought battle between you and well, yourself. Structure is key to overcoming an anxiety disorder and the symptoms that accompany it. Reason #2 - to overcome anxiety once and for all, one must completely FORGET about the anxiety. How can you do that if you're constantly being reminded of it with every visit? I've concluded that over my 6 years of struggle and recovery from anxiety and panic disorder, that I can go as far to say that therapy for anxiety is actually counter-productive UNLESS you have a boat load of money to blow on therapy sessions, or have a therapist that has actually gone through what you have, and succeeded themselves in the end.

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That Being Cared For Feeling - The way I look at therapy is it's comfortable. It's a stranger holding you in their arms comforting you as you wallow in self victimization. It is kind of similar to the endless posting I used to do on forums asking others if they've gone through a certain symptom, have tried this new drug my doctor prescribed, or just needed a boost. It's all good at the time, but this doesn't end your anxiety disorder. I just wish I realized this quicker than I did.

Medication - Anxiety disorders and depression are not caused by a chemical problem in the brain. Wow, when I figured that one out I was stunned as well, and quickly stopped my daily search on DR GOOGLE to find out what drug would 'fix' my chemical imbalance the quickest. Anxiety Disorders cost the U.S. over 42 BILLION dollars a year, you heard that right - 42 BILLION DOLLARS A YEAR, you'd think with those kinds of numbers drugs like Effexor, Lexapro and Zoloft (popular antidepressants) would be lessening the numbers of people suffering from mental health problems, not adding to them.

Simply put, independent investigations have concluded that there never was any "true" evidence that supports the chemical imbalance theory, even at the outset.

In a nutshell, what you and I were led to believe is not completely accurate, and the first line of treatment for symptoms of anxiety and ultimately an anxiety disorder, should really NOT be the first line of treatment at all. This epidemic is growing by the day with no real light at the end of the tunnel for the majority of people. But that doesn't have to be you. You can take control over your anxiety related issues once and for all by recognizing how others like me have overcome their struggles naturally, and for good. That is by looking internally within yourself for answers, rather than looking for an answer from something external in your outside world. An anxiety disorder has been consistently 'programmed' into you, and can be easily programmed out of you.

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As defined in Wikipedia: "Bipolar anxiety or disorder is a psychiatric diagnosis that describes a category of mood disorders defined by the presence of one or more episodes of abnormally elevated mood clinically referred to as mania or, if milder, hypomania. Individuals who experience manic episodes also commonly experience depressive episodes or symptoms, or mixed episodes in which features of both mania and depression are present at the same time. These episodes are usually separated by periods of "normal" mood, but in some individuals, depression and mania may rapidly alternate, known as rapid cycling. Extreme manic episodes can sometimes lead to psychotic symptoms such as delusions and hallucinations."

Explanation of the above paragraph in plain English:
For most people there are times when they feel anxious or stressed. This is a normal occurrence in our lives at some point in time. This type of anxiety or stress is not usually harmful. For those who let the anxiety take over their lives the situation can become serious if not properly treated and dealt with.

For some they experience depression and mood swings that become quite severe. It affects their thinking and can interfere with their personal relationships. They may have difficulty concentrating and performing their daily duties. Those people may be suffering from bipolar anxiety.

It is not uncommon for someone who suffers from severe anxiety to also be bipolar. The combination of these two disorders can be devastating to their lives. They may find that if they suffer from bipolar anxiety they will not be able to hold down a job or contribute anything to friendships they have formed with others. It is very important for those who suffer from bipolar anxiety get help to overcome the problem. Only then will they be able to live a normal and happy life.

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Most people who are bipolar will also suffer from anxiety. It seems the two most often go together. It is often difficult for doctors to diagnose bipolar anxiety because either disorder can mimic the other.

If you suffer from panic attacks and experience significant fear, followed by periods of severe depression it is a good sign that you suffer from bipolar anxiety. Often symptoms will develop in children and grow worse with age.

A person who suffers from bipolar anxiety may find that it is difficult to get a good night's sleep. They may experience fear that they will not wake up or that something bad will happen to them while they are asleep. They may go to great lengths to avoid sleeping because of their fear. Often those who suffer from bipolar anxiety will pace the floor to ward off the sleep.

People who suffer from bipolar anxiety may also attempt to commit suicide because they feel this is the only way to get out of their situation. Many feel that life is hopeless and nothing is going to get any better for them. If the disorder gets this bad it is extremely important to get help.

You may need to consult your doctor to get the help you need to cope with both bipolar and anxiety. Often medication can be of considerable help. You should also find a friend or a coach that you can confide in. Talking your way through and episode may help give you the confidence you need to take control.

Try to determine what causes you to feel anxious or depressed. Often you will find that there are certain triggers that bring on an attack. Recognizing those triggers can help you to either avoid them or prepare for them. The worst thing that you can do is to try and keep everything bottled up inside.

Many people also find that certain relaxation techniques will be very helpful in combating the symptoms of a bipolar anxiety attack. Deep breathing exercises may help because it takes your mind off of what is bothering you. Taking a walk can also help. Getting outside and enjoying nature is a great way to relax and take stock of your life.

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If you are willing to make just a few simple changes in your daily routine, you can stop your panic attacks and enjoy your daily activities again, both alone and with your friends and family. To learn how you can stop your symptoms in a couple of steps and then prevent them from ever appearing again- Click Here