Attack on anxiety or anxiety attack?
Deciding that you don’t want to suffer with anxiety is important in overcoming it. Attack the anxiety, don’t let it attack you. You must make a conscious effort to overcome the effects of anxiety. It is not always easy but with practice you can manage the attack and lead a healthier life. Try using the many techniques listed below;
Use a mantra: A mantra can shift your mind away from anxious thoughts that play over and over in your head. My mantra is “You can’t have me, I’m not done yet, I’m too strong”. This is something that I have used for years and years. It reminds me that I am in control and that my strength is more powerful than the mental state that I am in. I reminds me of the inner fight that I struggle with daily. Positive affirmations help me to reset my mind and focus more on getting out of the thought process that is causing me the pain and disruption. Try breathing, meditation, and mindfulness, as well as changing your position.
What are these exactly? Mindfulness is the practice of paying attention to the present moment without judgment. It involves noticing and observing what’s happening around you, inside your body, and in your mind.
Meditation is a practice that involves focusing the mind and body to achieve a state of calm and awareness. It can be done in many ways, including: Focusing on a sensation: You can focus on your breath, a sound, or a visual image.
Breathing. Breathing techniques are essential for me when I am especially feeling anxious. It calms me to the point where I can clear my mind and refocus my energy on facing the issue. I also use it to clear my head before I go to sleep. Here are some pointers;
Change up your pace or your position: When you are in an episode, stop what you are doing and change it up. Try the opposite of what you are doing. This essentially combats the feelings of anxiety and helps to reset your mind. This will help to change the channel so to speak. If you are curled up in a ball on the couch in anguish, get up and take a cold shower. If you are hunched over, stand up. Try exercising, go for a walk. This can reduce stress and help with mood.
It may sound simple, but listen to some uplifting music. Positive or calming music can help with meditation and increase mood. Matching how you are feeling with music can help you to exhale and connect with the message from the song. On the other hand, music can affect us in a negative way. Try listening to something mellow, something that has a positive and has a calming effect.
Determine when you will tackle your anxiety. Make a schedule in your day to devote to dealing with it. Make every effort possible to put off those nagging feelings until you make the time to confront your thoughts. Take 15–20 minutes to think about your anxious thoughts. At this time, just let it all flow. Let everything out. When you are done or have gained more peace of mind, direct your anxiety to leave and schedule it again when necessary. This takes practice and focus but the results are worth it.
Along the lines of scheduling your anxiety, you may need to make adjustments to your sleep as well. If anxiety keeps you awake, get up and out of bed. When anxiety keeps you up for more than 5 minutes, get up and go somewhere else and journal about your anxieties. Write down everything you are feeling and what is causing your lack of sleep. When you get tired again, go back to bed. This takes will power and discipline and may take a few rough nights to achieve your goal. This will train your brain that when you are in bed, it is time to sleep and not to have anxiety.
These are some tips and tricks I use in order to attack my anxiety, and not let it give me an anxiety attack.
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