How To Stop Panic Attacks And Anxiety – 11 Proven Treatments

How to stop panic attacks and anxietyContrary to the general opinion, people wondering how to stop panic attacks don’t necessarily need to rely on drugs and to spend enormous amounts of money on expensive therapy sessions and kits.

In order to stop anxiety attacks and overcome the feelings of insecurity, the worries and panic, the excessive fear and intense sensation that something terrible will occur, sufferers have to be ready to analyze their thoughts and feelings and act by their own. Only by facing the problems and addressing them directly, panic attacks victims will manage to improve control over their reactions and thoughts.

And while it’s surely useful to participate to support group reunions and to talk to other people about the issues that trigger anxiety, learning some techniques to apply when you’re alone can be a lot more efficient in the long run. So give yourself the time to read the suggestions given below if you’re interested in how to stop anxiety attacks at home, by yourself!

How To Stop Panic Attacks And Anxiety Attacks By Reducing Caffeine Intake

Excessive intake of caffeine seems to favor the occurrence of panic attacks, as it causes abnormal heartbeats, palpitations, irritability, nervousness, agitation and sleeping problems, leading to anxiety crisis in time.

In order to stop anxiety attacks, you have to reduce the intake of coffee or at least switch to decaffeinated versions, as these are less harmful in the long run.

Also, pay attention to foods and sweets containing caffeine, as this substance builds up inside the organism and can lead to panic attacks in unexpected moments, when the concentration of caffeine in the bloodstream is higher than your body can tolerate.

How To Stop Panic Attacks Through Running

Running is an excellent solution not only for staying in shape and remaining fit but also for keeping negative thoughts, stress and tension away. Every time you run, inside your body a series of chemical reactions take place and a large amount of substances involved in controlling your feelings and mood are released.

Running can relieve physical and mental tiredness and tension, can put an end to unexplained and illogical fears and worries and can improve your self confidence level as it stimulates the production of hormones responsible for the feeling of well being.

Refreshing, revitalizing and energizing, running is an excellent natural solution for anyone wondering how to stop anxiety attacks without drugs and expensive treatment plans.

Stop Anxiety Attacks By Getting Enough Sleep

Just like physical activity, sleeping is extremely important for people looking into how to stop panic attacks because the lack of sleep and adequate rest triggers moodiness, irritability, agitation and nervousness, favoring the occurrence of anxiety crisis.

Although every person is different and has a different internal rhythm, it’s recommended to sleep at least 6-7 hours per night if you want to be optimistic, positive and ready to work every morning. Sleeping less than 6 hours for more than 2 nights in a row leads quickly to exhaustion, which creates the proper internal environment for anxiety and panic.

So if you’re wondering how to stop panic attacks, start by analyzing your sleeping schedule and make sure you get enough sleep each day. This will help you manage anxiety and panic easier.

How To Stop Panic Attacks Naturally, By Talking To A Trustful Person

Talking to a trustful person can help you feel more confident and comfortable and manage your anxiety moments in a more effective way, as only by identifying and naming your fears, worries and insecurities you can get over them easier.

Unfortunately, most panic attacks sufferers feel ashamed and embarrassed and refuse to talk about their problems and worries with others. They feel alone and see threatening situations and things everywhere so they prefer suffering alone for fear of being ridiculed, rejected or judged.

Talking about your panic crisis and illogical fears can relieve tension, enhance your mood and help you overcome your anxiety symptoms easier. This is why it’s recommended to talk to a very good friend or to join a support group if you really want to stop anxiety attacks once and for all.

Stop Panic Attacks By Listening To Calming Music

Listening to relaxing music can be very helpful for people wondering how to stop panic attacks and anxiety as it’s an accessible solution and it’s a personalized one, unlike many medical and alternative treatments for these conditions.

10-15 minutes of calming music per day can do wonders as it can relieve stress and nervousness, enhance mood and help you be more positive throughout the day, regardless of the problems you’ll have to face. If your job allows you to, continue to listen to relaxing songs while working as it will improve your concentration and keep you motivated to overcome your fears and exaggerated emotions once and for all.

So now that you know music can be the answer to the question “how to stop panic attacks”, it’s time for you to get some relaxing songs and start the healing ritual!

[Related: Panic Attacks Treatment]

How To Stop Anxiety Attacks By Giving Up Smoking

Smoking is considered a trigger for anxiety crisis and panic attacks as tobacco and nicotine affect the brain’s functioning, alter the blood flow by favoring the accumulation of toxins and make breathing more difficult, decreasing the oxygen supply to all cells within the organism.

On the contrary, giving up smoking can restore normal breathing, help you see things clearer and relax when fears and worries start appearing. Also, giving up smoking enhances one’s self esteem and confidence levels, as it’s seen as a victory against a vice. Low confidence levels, lack of self respect and insecurities regarding your looks can favor the onset of panic and anxiety symptoms, so by quitting smoking all these problems can be avoided.

[Related: How To Stop Anxiety Attacks]

Breathing Exercises – The Key To Treating Panic Disorder!

Breathing exercises are among the most effective remedies for panic attacks and anxiety crisis as during these episodes, your body tends to hyperventilate as the heart rate increases extremely fast. By being conscious about your breathing rhythm and pattern you can control it in a healthier way when anxiety and panic occur.

But this will take some practice, so if you want to know how to stop anxiety attacks through breathing, give yourself the time to identify the best techniques and to practice everything from the position to the rhythm and thoughts you have while breathing.

Make sure your posture is adequate, with chest and shoulders positioned straight and upward. Expand and contract your stomach area slowly, taking deep diaphragmatic breaths. Watch your muscles contracting, inhale from your nose and do gentle and slow movements so that you have enough time to focus on your feelings and sensations.

Focus on the air flow entering your lungs, repeat these movements and watch your mental state changing!

How To Get Rid Of Panic Attacks By Jumping Rope

Jumping rope can be an excellent remedy against anxiety and panic as it stimulates the production of hormones responsible for calming your mind and body, for inducing a general feeling of well being and enhancing mental alertness and positiveness.

This fun and entertaining activity tones your body, burns calories and improves your self esteem levels, keeping mood swings, tiredness, irascibility and worries away. Also, it enhances blood flow throughout the body, rejuvenating your skin and improving nutrients supply to cells.

In conclusion, jumping rope is not only an excellent solution for those wondering how to stop panic attacks fast and easy, but also an energizing and relaxing activity for anyone dealing with stressful, tiring and demanding periods.

Swimming Can Help You Stop Panic Attacks

Just like running, dancing or lifting weights, swimming can be a great solution for people wondering how to stop anxiety attacks as it involves not only the body but also the mind. When you swim, your muscles relax and your body produces certain substances responsible for inducing a sensation of calmness and happiness.

Swimming has a positive effect thanks to the contact with water, which is revitalizing, calming and refreshing at the same time. By practicing this activity weekly or as often as possible, you’ll improve your stress management skills, get rid of mood swings and control anxiety-inducing situations better.

How To Cure Panic Attacks By Counting Backwards

As funny and strange as it sounds, counting backwards can be very effective in relieving anxiety and panic as it helps you concentrate on something else and moves your attention to something that’s not threatening, hurtful or disturbing.

This method can be practiced regardless of the place you are in and regardless of the things you’re doing so whenever you feel anxiety, worries and panic become overwhelming, try to apply the technique. This strategy can help you stop panic attacks now and can help you control your reactions when you’re in public, preparing to speak to a large audience or to sustain a point of view.

Count backwards, count stripes on walls or snap a rubber band – do anything that moves your attention and takes your mind off your concerns and panic. Still, make sure you do this with patience and make sure you concentrate on counting, as otherwise the technique it’s useless and won’t bring the desired effects.

How To Treat Anxiety Disorder Through Feet Massage

Together with aromatherapy and music therapy, massage is another form of therapy used in relieving anxiety symptoms. The neck, feet and abdominal area are the most sensitive when it comes to receiving a gentle massage, so if you feel panic arises and your thoughts are negative and cause anxious reactions, stop what you’re doing and massage these areas with calm movements.

Not only your muscles will relax and tension will be reduced, but your entire body will be flooded by an intense feeling of calmness, peacefulness and well being. To make the experience even more relaxing and effective in keeping anxiety episodes away, you can add essential oils or creams with powerful and calming scents, such as those based on lavender, rose oil or sandalwood.

These simple strategies and techniques showing you how to stop panic attacks are affordable and require nothing but your time and motivation, as unless you’re decided to overcome your fears and worries and to face your anxiety and panic, you won’t manage to solve the problem and feel great about yourself too soon! So make sure you give your best to stop anxiety attacks once and for all!