The 10 Best Tips for Coping with Anxiety Disorder and Handling Anxiety Attacks by A Girl With Anxiety
1. When you’re having an anxiety attack first concentrate on your breathing pattern.
Breathing too fast can facilitate hyperventilation making the anxiety attack feel 10x worse… And not breathing properly can hinder oxygen from getting to your brain and that’s when people faint
A steady pace and thoughtful pattern of in through your nose and out through your mouth ensures that your getting enough oxygen. Take off your bra or uncomfortable clothes.
Try thinking that your breathing in all the good energy of the world into your body and breathing out all your fears and anxiety out of your body
2. There are two different instances that I get anxiety attacks one is in public when I haven’t slept or am over stressed and boom it starts happening
The things to do then are get somewhere comfortable immediately
If you can go home to your comfort zone do it as soon as you can.
But if you can’t find a private bathroom or a quiet private space where you can be alone and start to bring yourself down
If you are already home and laying in bed and feel one coming on the sooner you take action the more you can prevent from having a full blown anxiety attack…
Get up walk around the room, do some yoga poses, organize something, turn your favorite music or movie on the more you move around the more you can distract yourself
3. Try thinking that the most an anxiety attack can physically last is 20 to 30 mins
This is the absolute most.
If you want set a timer or stop watch
And think by the end of this time this feeling will be gone.
Watch the time go by with a video or movie on and think by the end of this video the anxiety will be gone.
Know that there is a finite amount of time your body will feel the anxiety this way. You will not feel this way forever You’ll be surprised how comforting it will be.
4. Drink some nice tea
There are several teas you could drink to help you relax chamomile or green tea (caffeine free of course)
But I’ve found two teas that honestly make a huge difference to how I feel and help the process of calming my system down during an anxiety attack.
The first is Orange blossom tea (te de tila in Spanish)
The second and the best in my opinion is the Seven Blossoms Tea (te de 7 azares in Spanish)
These teas have medicinal properties that really help sooth your nerves.
5. When your having a panic attack a lot if the physical symptoms can be the scariest.
For example your heart beating fast,
Try thinking my heart is beating fast because I am alive and my heart needs to beat to keep living not because I’m dying
I get numb arms and face and it scares me that I won’t be able to feel them so I take like a brush or something and make myself feel the brush on my arms and say to myself “see I still feel the brush, I’m fine”
Say to yourself I’m am not dying, no one has ever died from a panic attack, lots of people get them all the time and they did not die
I cannot die from what I am feeling this feeling will pass.
And then it does.
6. Feel and accept the fear.
What I mean by this is accept the reactions in your body as a physical symptom of having anxiety disorder.
They are not a defining part of you, they do not know you, these symptoms do not own you or your life.
Once you take the real panic of “oh my god I’m going to die, I’m dying, I’m so scared, why is this happening to me, why do I have this, I’m so embarrassed” etc you can replace those thoughts with “I am not dying, I have anxiety disorder and these things happen they are just symptoms, they happen, they come and they go away”
Stop fighting against it, with thoughts that have no reality and are just your own mind propelling to a dark place
Instead work with your body accept your anxiety disorder for what is really is.
Lay there and feel the fear
feel your heart beating fast, feel your fingers and you toes. Feel your blood rushing through your veins…
Ask yourself how does this really physically make me feel?
How much of it is just in my mind?
Write it down… I keep a anxiety journal I write down how long the attack lasted, what brought it on who brought it on, how much I slept the night before, how I felt before I had it, how I felt during the attack, what helped bring me down, what didn’t.
And you’ll be able to see later with a clear mind what your triggers are, what helps you and what doesn’t.
7. The simplest and most effective:
A hug from someone you love.
If you have a husband or girlfriend or sister or your mom or good friend just ask them for a a good long hug.
The longer the better. Lay together, sit together, or stand together and hug.
It helps immeasurably.
I know there is a lot of science behind all these chemicals that are released in the brain when you are hugged
But I’m not a scientist I’m just someone with anxiety who knows that it’s the simplest way of being comforted.
8. To comfort myself when I’m in public and keep myself positive and feeling safe
I keep a little anxiety kit!
It sounds silly but it’s it makes me feel better to go out with it
In a little bag I keep a bag of tea, my emergency anxiety medication, ibuprofen, tums, eye drops, cash for a bottle of water, etc
As someone who was once literally afraid to leave there house what ever I can do to make myself more confident and secure in being outside my comfort zone, I do it and I never apologize for it.
9. Go see a therapist. If you have depression along with your anxiety deal with it.
Talk with them about what you are feeling, be honest, don’t be ashamed, don’t feel like your crazy.
You’re not crazy.
You are not crazy. You have just been fighting by yourself for a long time and your body has had it….
If you need medication that is you and your doctors choice to make so I’m not going to say much about that
But if you need it take it.
Maybe try seeing if making other changes in your life improves your condition, try everything you can…
But if you need the meds, make your choice with your Dr.
If you got diabetes and your Dr said you need to take medicine to help your diabetes, you would take it right? This is no different
Personally I have a rescue medication I can take if it ever gets too bad but I know people who are are on daily meds for anxiety
And that’s fine.
Again it goes back to what you and your Dr think is best for you.
Either way emotionally get to the bottom of why your feeling this way… And change your life and lifestyle accordingly
I did it and I never looked back.
People will not accept this new you.
They’ll hate it, they won’t believe it, they’ll make fun of it…
But you’re not doing this for them
You’re doing this to feel better
You’re doing this for your life
I’m still working on it day to day, moment to moment…it’s such a great feeling…to not feel like your just standing still watching this disorder ruin your life…. But to feel like your working towards feeling better..and better and better….
Talk to other people with anxiety connect with them
There are tons of support groups for people with anxiety… Build community…because I assure you you are not alone
10. Whatever causes you anxiety or depression or uneasiness or discomfort get it out of your life…
For me it was…
Not following my dreams,taking them as just lost dreams….
Not being true to the type of woman I wanted to be.
I would drink to get wasted… I smoked in an attempt to escape my pain…I had sexual encounters with men who I did not care about and certainly did not care about me.
I disrespected my body in every way
I would do nothing but go to work at the job I hate come home and lock myself up…I’d cry all the time about my mistakes or my situation and i never fed my spirit or did anything that makes me happy….and I would do nothing to change that…
I’m not saying I’m totally where I want to be… But I’m certainly not where I was 2 years ago.
Because I have no tolerance for anything that makes me feel shitty
Anxiety is an awful thing I wouldn’t wish on my worst enemy
But it’s not the end of the world
Life goes on
Go on with it
Or watch it go by….
Don’t lock yourself up or pull away from people thinking it will be better that way
Don’t hide from things in life that make you uncomfortable.
Do the things you fear
And if you get an anxiety attack you get it and you move on from it.
Often when I’m about to do something that scares me I think OMG what if I die going to the grocery store
I just think
Welp I guess I’m dying at the grocery store
And I do it anyway and guess what I didn’t die at the grocery store!
Look at fear in the face and say I’m living my life the way I want anyway.
Anxiety is just a diagnosis
It is not who you are.