The Ugly Butterflies: Managing Anxiety Better | Psych Central

Excess energy that anxiety creates can be channeled through activity. Discover what activity helps soothe you and brings you back to the present moment. This can be watching sports, walking your dog, practicing yoga or meditation, dancing, playing musical instruments, writing, knitting, playing a sport, riding a bike, reading, gardening, learning a new language, cooking, baking, playing a board game, socializing with friends, or discovering a new hobby. When you relax, are you truly relaxed? A relaxed body is a relaxed mind, and a relaxed mind is a relaxed body. We often can miss opportunities for relaxing in our busy schedules. For example, sitting in traffic, taking a shower, or right before bed or after waking up can be opportunities for practicing self-care. Find moments in your day when you can practice relaxation techniques and become fully engaged with them.Deep diaphragmatic breathing has a ripple effect on your autonomic nervous system and helps calm your other systems and quiet your mind.
Source: The Ugly Butterflies: Managing Anxiety Better | Psych Central

How to end an anxiety attack

You need to slow down and reduce your breathing, do not speed it up and never take deeper breathes. Breathe in slowly and gently for about 5-7 seconds and then hold it in for three to four seconds. Then finally breathe out slowly and gently. Have a Talk Your anxiety should not be burdening you; you should be able to share it, as this is one good way to let it go. Often the most effective way to reduce your anxiety is by distracting yourself, it your mind that is playing the trick with you and you have to win the fight. Talk to someone you are close with, talk to your friend or aid, someone in whom you can trust. Never be shy about opening up and telling them how you feel. It will keep your mind clear and you will experience fewer symptoms.
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Panic Disorder and Anxiety –

I would say that panic disorder represents an extreme version of what I call the universal anxiety that people have,” said Charles Goodstein, MD, a clinical professor of psychiatry at New York University Langone Medical Center. Panic disorder shows generally the true inability to defend oneself against that kind of universal anxiety. It’s anxiety to the Nth degree.” Panic disorder is usually described as people having particular responses to certain kinds of events or circumstances in which they feel extreme anxiety and physical symptoms, said Dr. Goodstein. People with panic disorder often think that they are dying, having a heart attack, or are going crazy. And the physical symptoms often look like a serious health problem and should be evaluated, according to Goodstein. “The classic panic disorder presentation is the patient who arrives in an emergency room with chest pain,” said Goodstein. Someone having a panic attack will have difficulty breathing, be sweating, and look like he’s having a heart attack.
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