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10 Ways to Overcome Anxiety and Panic Attacks

Updated on March 29, 2020
nitinkhaire profile image

Nitin is a certified life coach, executive coach, writer, husband, and father. His passion is to help people become their best version.

Overcome Anxiety and Panic Attacks
Overcome Anxiety and Panic Attacks | Source

Many people in the world are struggling with anxiety and depression at this very moment.

People are experiencing panic attacks right now. All this is happening because of the deadly coronavirus.

It's more common than you would like to admit.

People are in a state of indecision, nervousness, and depression because of anxiety.

They lose their zest for life and are unable to rise to the occasion.

They avoid people and procrastinate as they are unable to concentrate.

Have you ever been through these attacks?

Are you going through these attacks now?

Well, here are 10 different ways to face your anxiety and overcome it.

1. Share your struggle with a trusted person

Half of your battle is won when you share your struggles with a trusted person.
It could be a family member or friend.

Most of the power that anxiety has over your life comes from the fact that it is hidden.

Once it is out in the open, it loses its power.

Go ahead and be transparent with your friend.

Share everything related to your anxiety with that person.

After doing that, you will find such relief and release.

2. Live in the present moment

Many times, people suffering from anxiety live in the past and not in the present.

The ghosts of the past keep haunting them.

The best way to get rid of these ghosts is to start living in the present.

The past is gone and there is nothing you can do about it now.

Just let it go gracefully and enjoy the present moment.

3. Make sure that you sleep well

Sleep is a wonderful gift of God.

Make sure that you get 8 hours of sleep daily at night.

You will be surprised to see what a difference it makes in your life.

The body, including the brains, renews itself during sleep.

Sleep is actually therapeutic. It makes you fresh and vigorous again.

It will reduce the anxiety levels as peaceful hormones are released during sleep.

It brings calmness to the brain and the body.

Mental Health Care
Mental Health Care | Source

4. Exercise daily for some time

Please take the time to exercise regularly.

It does wonders for the body and the mind as well.

Exercising increases blood circulation and brings a sense of well being.

5. Take a break from caffeine

Generally, caffeine is said to be good but excessive consumption can lead to harmful side effects.

Addiction increased blood pressure, tremors, and palpitations.

Disturbed sleep patterns are some of the harmful side effects.

It is a stimulant and can impact your overall health in the long term.

In light of these facts, you will do well to limit your caffeine consumption to a few cups daily.

Instead, drink fresh fruit juices or vegetable juices.

They will rejuvenate your mind and body.

6. Eat all your meals every day

Ensure that you don’t skip any meals during the day.

Having your meals regularly ensures that your body gets all the nutrients it requires to attack the problems it faces.

It equips your body with the firepower it needs to fight disease and anxiety attacks.

Have meals that are balanced with the right amounts of proteins and carbs.

Avoid excessive sugars and candy.

7. Formulate a strategy to overcome anxiety

To tackle any problem in life, you must have a proper strategy.

It's no different when it comes to anxiety and panic attacks.

Sit down with some experts on the subject, maybe medically trained personnel, and formulate a strong strategy to get rid of panic.

Let it be a practical strategy and executable one.

After implementing the strategy, do conduct periodical reviews to track your progress and document it.

Mental health
Mental health | Source

8. Learn to say no

During your recovery process, learn to say no to things and people who trigger panic in your life.

You will have to get tough on some things in order to ensure a speedy recovery.

At times, you will have to say no to yourself even.

Get out of your comfort zone, follow the strategy strictly and victory is yours for sure.

9. You are not the only one affected

One fact that will help you to relax is that a lot of people worldwide are affected by panic, depression, and anxiety.

You can derive some comfort from this statistic.

You are in good company so take heart.

There is nothing to be ashamed of or to feel guilty about.

Instead, appreciate yourself that in spite of all the issues you are still strong.

It is a good idea to get together with people who are affected by anxiety and just share your pains, joys, and struggles.

10. Help someone less fortunate than you

When you reach out to others who are less fortunate than you, it makes you forget your own pains and struggles.

Get out there and help people who need food, shelter, clothing, and some love.

As a man soweth, so shall he reap. Sow some joy and happiness in someone's life and it will come back to you multiplied manifold.

These are the 10 ways to come out of your anxiety and stay victorious over it always.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Nitin Khaire

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    • nitinkhaire profile imageAUTHOR

      Nitin Khaire 

      8 months ago from Mumbai

      Thank you so much Eric Dierker for your valuable comments. I appreciate you taking the time to read and comment on almost all of my articles. Yes, a brain dump is necessary every now and then to maintain our sanity, especially in these trying days and months.

    • nitinkhaire profile imageAUTHOR

      Nitin Khaire 

      10 months ago from Mumbai

      Thank you, Meenal for sharing your thoughts here. It's good to know what you find as a stress reliever. Reading books is certainly one of my best ways to de-stress. Meeting like-minded people would also be high on the list.

    • SwamanMeenal profile image

      Meenal 

      10 months ago from Singapore

      Exercise , Meditation and reading books and talking to like minded people who are more aware has helped me a lot.

    • Ericdierker profile image

      Eric Dierker 

      12 months ago from Spring Valley, CA. U.S.A.

      Great advice. All good things to follow for people without anxiety. If I do these things I am not anxious - except if I don't do them I get anxious about that ;-)

      somehow I think fear plays a large roll in this. And so taking back your life with these few great steps can alleviate much just by feeling more in "control".

      I add the "brain dump" in here for me.

      This and your next article, about progress are great. Keep them coming. We need progress and not perfection.

    • nitinkhaire profile imageAUTHOR

      Nitin Khaire 

      12 months ago from Mumbai

      Thank you so much Mr. Krishna for your wonderful feedback.

      What you said is so true. Young people are hooked to social media nowadays and their value and worth comes from likes and comments. This is so sad. When they don't get enough attention it leads to anxiety and depression.

      This generation needs a social media detox. Seriously.

      Human beings have value regardless of anything else. Period.

      When we realize that every human being has value and worth, we have learned the greatest lesson in life.

    • hmkrishna profile image

      Halemane Muralikrishna 

      12 months ago from South India

      Most of the time, people are ruining themselves and their future under the illusion of something. It may be inferiority complex or addiction to social evils. Most common among the youth today is the unworthy trust on social media posts from fakes and unfamiliar persons. When thigs slip out of the hand, frustration and anxiety are the ghosts ruining the lives of individuals addicted to such media. So, you have written a timely article on these aspects, very good indeed, Mr Nitin.

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