Best Ways to Manage Stress and Prevent an Anxiety Attack
Have you ever had an anxiety attack? They feel awful, don’t they! Typical symptoms can include an accelerated heart rate, rapid and shallow breathing patterns, restlessness, agitation, racing thoughts, lightheadedness, and muscle tension. In fact, you may even feel like you’re having a heart attack or going crazy! But, rest assured, you’re not.
I have a pretty good idea of what these symptoms feel like, having experienced them myself. I don’t know what’s worse, thinking you’re a candidate for the straight jacket, or that you’re going to die! But, I do know that an anxiety attack can be bloody uncomfortable and feel really scary! What’s worse, I worried that the attacks would happen again. I thought there was something wrong with me, and that others would find out! And, I thought, that would just be terrible. Which, of course, added to my stress level, and increased my odds of having another attack. It became a viscous circle. Does that sound like you?
Well, let me reassure you. You are not crazy and you are not on death’s door. But you are experiencing what’s known as the flight or fight response. And not only is it normal, it’s nature’s way of protecting us from imminent danger, and death. So, when you are dealing with anxiety, take a slow deep breath, stand up and stretch your arms, and give yourself permission to let go of self beatings.
Nature has designed our bodies to adapt and survive all kinds of challenges. The stressors we are presented with allow us to exercise our physical and emotional range, where we stretch and grow, developing our self esteem, our ability to thrive, and our sense of fulfillment. In other words, it’s not your fault! And guess what? There is a lot you can do about it, so you can begin to enjoy your life. And you deserve a better quality of life.
Let’s begin with our belief system. One of the best ways to manage stress is to notice the thoughts we think about ourselves, and what we think about what’s going on externally. Much of what we think and believe is negative. Everyone has had traumatic experiences. We don’t always have someone there to help us make sense of what’s happening when things go wrong. So, we are left with our own interpretations. We fill in the blanks with meanings. We pile on story after story about what we think is bad or wrong with ourselves and our lives. They are often negative distortions of reality. No wonder we’re stressed out!
It’s important that you begin keeping a log or journal, and write down your thoughts when you feel anxiety creeping in. Ask yourself, “Is this what’s really going on? Or, am I making a negative assumption, creating a story in my head?” See if you can write a reframe of the thought into something more accurate. For example, “My boss just called me into her office. I must be in trouble.”, could mean you did something well, or she wants your input on something.
Then write down three or more things you are grateful for, no matter how big or small. Notice how good that feels. Most importantly, don’t reject negative feelings, notice where you feel them creating tension in your body, and breathe into them. It’s our rejection of uncomfortable feelings that keeps us stuck in them.
One of the best ways to manage stress is to notice symptoms such as a tightening chest and rapid heart rate, triggered by these beliefs. Thoughts trigger feelings, and feelings drive our behaviors. If we believe there is only lack, we are likely to experience more depression and anxiety. It effects our overall health and longevity (Make sure you get a physical and have conversations with your doctor). If we begin to notice our strengths, and cultivate gratitude for the many positives in our lives, it changes our perspective. And we begin to move towards, and create more of what makes us happy.
Practice taking slow deep breaths to get oxygen and blood flow to the brain. Get up and get moving! Go outside for a brisk walk. Some of the most effective ways of dealing with anxiety are to get out in nature. The energy from Mother Earth grounds us. Movement releases endorphins in the brain, improving our mood. Walk barefoot on the grass. Ride a bike, rollerblade, or play Frisbee. Any kind of movement you enjoy will relax you. Start small. Even ten minutes of brisk movement can make a difference and helps us stick with it. Laugh more! Play more! Have fun! You deserve it.
