3 Tips for Anxiety Attack Prevention
Sweating, shaking, irritability, nausea, and a rapid heart rate are all common symptoms of an anxiety attack, according to Verywell Mind. And while symptoms can vary from person to person, anxiety attacks often stem from an underlying anxiety disorder such as generalized anxiety disorder, panic disorder, or social anxiety disorder. Prescription medications and psychotherapy can help treat anxiety, but coping strategies such as exercise, meditation, and social support have also proven to be effective.
If you’ve ever experienced an anxiety attack, you know how awful it feels — and you may be looking for some ways to manage your anxiety and prevent future attacks from occurring. Below, ACEs Connection presents three tips for preventing anxiety attacks and getting your anxiety symptoms under control.
1. Exercise Often
According to Harvard Health Publishing, those with anxiety tend to live sedentary lifestyles — which only exacerbates their anxiety symptoms and puts them at risk of developing depression, cardiovascular disease, and diabetes. However, regular physical activity — particularly aerobic exercise — can help to ease anxiety and keep attacks at bay. And for those who can exercise outdoors or with others, they may experience additional protection against anxiety.
While any type of movement is better than none if you suffer from anxiety, the key is to choose physical activities you enjoy, and work toward increasing your heart rate during exercise. You could dance, ride a bike, do high-intensity interval training, walk briskly in nature, or try another type of physical activity that sounds enjoyable to you.
Moreover, smartwatches and fitness tracking devices such as the Apple Watch Series 6 can help you to stay safe and monitor your progress as you work toward your target heart rate during periods of physical activity. Something as sophisticated as a smartwatch isn’t required, but you’ll enjoy features such as heart rate monitoring, blood oxygen sensors, and electrocardiogram generation. Or, if you’d prefer to monitor your workouts with a smartphone, you could use heart rate apps like Accurate Heart Rate Monitor (Android) or Cardiio (iOS).
Keep in mind that these devices can get a little pricey, so it’s important to look for discounts and sales before you spend money on one. If possible, wait until holiday specials like Cyber Monday to ensure that you’re getting the best possible price on the devices you want.
2. Meditate Daily
Like exercise, meditation can help to reduce anxiety symptoms and prevent attacks from occurring — and you can experience these benefits after just a few minutes of practicing. According to Mindworks, just five short minutes of meditation each day can help to relax the body and mind and keep anxious feelings at bay. Mindworks offers a free introductory course on meditation to help you learn the fundamentals, or you could use an app for your smartphone. Healthline recommends Headspace, The Mindfulness App, Calm, and Buddhify.
3. Seek Support
As an anxiety sufferer, it’s important to seek the support of your trusted friends and family members whenever you’re feeling distressed and in need of a warm hug or listening ear. You could also join an online support group such as SMART Recovery, Turn2Me, or 7 Cups of Tea. Social support plays an integral role in your recovery from anxiety, and you should never suffer alone.
The Bottom Line
Anxiety attacks are unpleasant experiences, and after you’ve had one, you’d do just about anything to prevent future episodes from occurring. And while physical activity, meditation, and social support can all help you to cope with anxiety and keep future attacks at bay, you shouldn’t be afraid to seek the support of a trained mental health professional if these treatments aren’t working for you. Depending on your situation, a combination of medication, psychotherapy, and other coping strategies may be best.
Comments (0)