There are many people looking for ways to avoid anxiety attacks. These panic attacks start suddenly and are characterized by symptoms such as palpitations, sweating and shortness of breath, among many others.
In this article, we’ll share 6 healthy practices that can help you avoid anxiety attacks. However, we must never ignore medical diagnosis and other treatment possibilities to improve our quality of life.
6 healthy practices to avoid anxiety attacks
Regular physical exercise helps us to improve our physical health. However, it also has a positive impact on our minds, although there are few studies that demonstrate this.
Playing sports helps us improve our mood and prevent anxiety and depression in the short and long term. That is, the benefits come after training and also continuously with regular exercise.
The ideal would be to carry out 30 or 40 minute sessions of moderate intensity three times a week. This can help us reduce or prevent anxiety attacks.
2. Learn to breathe correctly
One of the symptoms of anxiety attacks is shortness of breath or a feeling of choking. In fact, this could be one of the signs that help us to detect the beginning of the attack.
In this sense, learning to control our breathing can help us to avoid anxiety attacks or, if we are already suffering from it, to reduce it. Hyperventilation is one of the factors that contribute to the crisis.
What does it mean to learn to breathe? Some practices, such as yoga and others like it, are dedicated to teaching how to breathe deeply and with all the capacity of our body.
How to do this?
- To begin with, remain seated, if possible with your elbows supported to avoid straining your shoulders.
- Breathing should be smooth, slow, regular and calm.
- Breathe through your nose and fill your abdomen in 4 seconds.
- Then hold the air for 2 seconds.
- Then slowly exhale through your mouth within 4 seconds.
- Wait a few seconds and repeat for a few minutes. Practice every day.
3. Maintain a balanced and nutritious diet
A balanced diet is very important as a complement to any medical treatment. There are some foods that we should avoid because they harm us, while others provide us with very beneficial nutrients.
In the case of anxiety, we recommend a diet rich in fiber and essential fatty acids. These foods will help us to improve the gut microbiota, which is related to anxiety, depression and stress disorders.
4. Natural Remedies and Supplements That Help Avoid Anxiety Attacks
Some natural remedies can help us balance the nervous system. With some medicinal plants, we can reach states of relaxation and avoid anxiety attacks. Some of them are:
- Saint John’s herb
Some supplements can also be effective. However, we always recommend taking them with a prescription :
5. enjoy life
To end anxiety once and for all, we need to go deeper into our emotions. In our plan to avoid it, we must include all the people, hobbies, and activities that fill us with positive feelings, those factors that cannot be absent .
Furthermore, we must seek our emotional well-being to achieve a higher quality of life through joy, gratitude, vitality and hope. It’s important to try to fill our lives with what inspires and gives us satisfaction.
6. Psychotherapy to prevent anxiety attacks
Lastly, if we feel that anxiety overwhelms us, we should seek professional support. We must not compare ourselves to other people or expect crises to become more severe.
The psychotherapist can help us understand and express our emotions related to this disorder. In addition, the causes and how the crises manifest themselves will be evaluated, as well as possible medical treatments according to their severity.
Only with a complete treatment can we face anxiety attacks. However, these tips can help us to gradually reduce them and thus improve our quality of life.