10 Habits That Help Prevent Anxiety Attacks

Millions of people struggle with anxiety and it certainly isn’t much fun. Yet, we can develop some useful habits that may help fight anxiety and help us enjoy life a little more.

If you are suffering from anxiety right now, or you often suffer from anxiety, here are 10 habits that may help you fight those burdensome anxiety attacks:

1.Get plenty of sleep.

If you are suffering with anxiety, you may not be getting enough sleep. According to GoodTherapy.Org:

“Studies show sleep deprivation to be one of the primary contributors to anxiety problems, depression, and other psychiatric disorders.”

Sleep is one of the most important tools for coping with stress, so be sure to develop good sleep architecture using the following tips:

1.Stick to the same bedtime and wake up time, even on the weekends.
2.Get plenty of exercise.
3.Avoid cigarettes, alcohol, and heavy meals in the evening.
4.Avoid napping during the daytime.

2.Exercise.

Exercise is considered vital for maintaining mental fitness, and it can also reduce stress.

According to the ADAA (Anxiety and Depression Association of America):

“When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Or, if your body feels better, so does your mind. Exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress.”

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.

3. Practice deep breathing.

Deep, abdominal breathing is the best first “attack” on the fight or flight response.

According to psychologist Deborah E. Dyer, Ph.D.:

“Deep breathing reverses the speed by engaging the parasympathetic nervous system that actively slows everything down. Heart rate and breathing rate slow down, muscles begin to relax, hands and feet start to warm up, butterflies go away, etc.”

Breathing exercises are a good way to relax, reduce tension and release stress.

4.Avoid using stimulantdrugs.

Stimulants tend to excite the mind and put enormous stress on the body. Therefore, try to avoid things like caffeine, tobacco, and hard drugs. Even alcohol (a depressant) can make anxiety much worse. Stimulants are known to exacerbate anxiety. Therefore, try to stay away from them as much as possible.

5. See yourself as an overcomer rather than a victim.

Another great habit to fight off anxiety is to see yourself as an overcomer rather than a victim. It helps to picture yourself as ready to overcome anxiety and willing to do whatever it takes to live free from it.

Avoid moping around and feel sorry for yourself. Instead, find ways to fight it. Spend time with others, find ways to laugh, do things you enjoy doing, and don’t allow anxiety to control the way you live your life.

6. Try prayer and meditation.

Both meditation and prayer have scientifically proven health benefits. When you meditate or pray, the activity of your brain moves from the right frontal cortex (where stress lives) to the calm left frontal cortex.
According to SeniorLife.Com:

“The resultant feeling of relaxation slows down your breathing. When you breathe 6 breaths a minute, your breath becomes aligned with rhythms in the heart, and this is good for cardiovascular health.
Other physical benefits include anti-aging, deep rest, decreased blood pressure, higher skin resistance, and easier breathing.”

Some mental benefits include greater creativity, decreased anxiety and depression, improved learning and memory, and increased happiness and emotional stability.

7. Adopt healthy eating habits.

Believe it or not, your diet may have an impact on your mental health. That’s why it’s important to replace processed foods, fatty foods, sugar, and refined wheat– with plenty of lean proteins, fruits, and vegetables.

8.Laugh a lot.

Laughter can chase away anxiety. In fact, a good laugh can reduce stress hormones (i.e. cortisol and epinephrine) that are increased with anxiety.

According to HealthyPlaces.Com:

“The act of laughing is similar to deep breathing in its ability to increase the oxygen in our bodies. Coupled with reducing stress hormones, the increased oxygen in the body helps lead to muscle relaxation. All of this helps reduce the physical symptoms of anxiety.”

So, start introducing a little more humor into your life and conquer those stress hormones.

9. Listen to your favorite music.

Listening to our favorite music can have a powerful affect on our emotions. The key is to not only listen to songs that we like, but songs that represent the way we want to feel. So, be sure to listen to happy and relaxing music rather than angry or sad music.

10.Focus on things that you are grateful for.

Gratitude can decrease anxiety and depression. According to AshimaLiving.Com:

“Recent scientific studies have shown that gratitude can help depression and anxiety in a number of ways. Dopamine, the neurotransmitter associated with pleasure and reward, is usually lower than normal in depressed people and in certain types of anxiety, and gratitude has been shown to actually increase the levels of dopamine in the brain.

Adequate exercise and sleep are two lifestyle factors crucial in managing mood and stress levels in depression and anxiety, and many sufferers struggle with being able to fall asleep or finding the motivation to exercise regularly. Interestingly, studies have also shown that gratitude is able to improve sleep and motivate people to engage in exercise, as well as reduce general aches and pains in the body and boost the immune system. These far-reaching and diverse effects are thanks to the effect gratitude has on the hypothalamus, a part of the brain responsible for many different bodily functions, from eating and sleeping to regulating metabolism and stress levels.”

A helpful tip is to keep an gratitude journal and write down 3 to 10 things you are grateful for everyday.

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