Anxiety attacks can be alarming. They come on suddenly and include symptoms like shortness of breath, dizziness, and a racing heart. If you regularly experience anxiety attacks, you’re one of over 40 million Americans that suffer from anxiety disorders. But just because you’re not alone doesn’t mean you should accept these episodes as a part of your life.
The good news is that there are steps you can take today to minimize – and maybe even prevent – your anxiety attacks. Today, Marie's Art shares six tips that may help.
1. Make a Career Change
If you dread going to work every day or find yourself constantly worrying about job security, changing your career is worth considering. Talk to your boss about your concerns to see if you can improve your experience in the workplace, or look into other career options that may be a better fit.
If you choose to hunt for a new job, make sure you have a professional résumé on hand. Remember that hiring managers typically have stacks of applications on their desks, and you want your résumé to stand out. Take advantage of the online resources available, including pre-made templates that you can customize with your information, colors, and designs.
2. De-Stress Your Home Office
If you work from home, it’s essential to create an environment that is conducive to concentration and relaxation, and that’s true whether you run a home business or work as a remote employee. Your workspace should be quiet, comfortable, and well-lit so that you can focus on the tasks at hand while minimizing outside distractions and stressors.
Another way to de-stress your office is to establish an efficient digital storage system for your paper and digital records. An attractive filing cabinet can go a long way in keeping the clutter at bay, and there are more secure and easy-to-use cloud storage options than ever before.
Further, you’ll want to invest in an ergonomic chair and an adjustable desk if you don’t have them already. The right equipment will help you maintain proper posture throughout the day and ultimately boost your productivity.
3. Incorporate Breathing Exercises
Deep breathing is one of the quickest and easiest ways to calm down when you feel anxious. Simply inhale slowly for four counts, hold your breath for seven counts, and exhale for eight counts. Repeat the cycle several times until your anxiety begins to dissipate. You can practice deep breathing at your work desk, on your daily commute, on your lunch break, or at any other time when you have a few minutes.
4. Avoid Substances and Improve Your Diet
Caffeine, nicotine, and alcohol can all contribute to anxiety attacks; these substances make attacks more likely to occur and exacerbate the symptoms when they do happen. Eating a healthy diet is also critical. Incorporate plenty of fruits, vegetables, whole grains, and lean protein into your meals to keep your energy levels up and stabilize your blood sugar levels throughout the day.
5. Find Outdoor Activities You Enjoy
It’s well-documented that spending time outdoors reduces stress and improves mood, both of which can help prevent anxiety attacks. If you don’t enjoy exercising outdoors, try another activity, like gardening, hiking, or taking a leisurely walk around the neighborhood. You may even benefit from sitting outdoors with a book! And in inclement weather, cultivate a small garden indoors. Research shows that being in nature – even when indoors – carries the same mental health benefits.
6. Build a Support Network
When it comes to preventing anxiety attacks, having supportive family and friends is crucial. These are the people you can rely on when you’re feeling overwhelmed or need someone to talk to you. If you don’t have a robust support system in place, consider joining a local support group or participating in therapy sessions.
Keep Anxiety Under Control with Helpful Strategies
Anxiety attacks can be frightening, but you can help prevent them by evaluating your job, making your home workspace more relaxing, eating nutritiously, and implementing the other tips above. You might be surprised how significantly a simple lifestyle change can impact your stress levels and overall well-being. Take it one step at a time, and develop a routine that keeps the anxiety at bay.
Marie's Art is your home for mixed media art. If you have any questions, don’t hesitate to reach out!