Do you suffer from anxiety that is so severe that it manifests itself in the form of panic attacks? If so, you may be familiar with the wide range of drugs that are available to treat anxiety. While prescription drugs can sometimes be a fast and effective solution, they're not for everyone. Some sufferers of panic attacks don't like the side effects of anxiety drugs, which can include weight gain, nausea, and diminished sex drive. If you have these concerns, you may want to try some techniques that don't involve medication. Here are four tips to help you deal with anxiety and any oncoming attacks:
Accept that you're having anxiety. For many sufferers of anxiety, the fear of an anxiety attack is often more overwhelming than the underlying source of stress. They get so concerned about having an attack that they try to deny it or pretend it isn't happening. As the symptoms intensify, their concern about the anxiety turns into full-blown panic, which triggers the attack.
You can alleviate this pressure by being honest with yourself about when you are feeling anxiety. Find someplace to quietly sit and think about what is causing the anxiety. Is it a financial issue? Something in a personal relationship? Think about whether the issue really warrants the level of anxiety that you're feeling. Sometimes confronting the anxiety head-on can make the symptoms less intense.
Exercise. Physical activity is a great way to burn off anxiety and bring you back to a calm state. If you feel symptoms coming on, go out for a long jog or walk. If you're at work and taking a jog isn't possible, try walking around your office. You could even put leg weights under your desk and try lifting them with your feet. Just that amount of physical activity could be enough to diminish the intensity of the symptoms. Also, try to take deep breaths while you're exercising. Deep breathing can also help bring a level of calm.
Seek professional help. Anxiety can often be too big of a burden to fight alone. Working with a psychotherapist (from Newsome & Associates, Ltd. or another practice) may help you deal with anxiety in a more productive way. Psychotherapy services can involve working with your behaviors and emotions so you have a more logical response to stress and concerning issues. If you don't want medication, make sure you tell the therapist that upfront. Then you and the therapist can craft a treatment plan that doesn't include prescription drugs.
For more information, contact a psychotherapist near you. They can share with you their approach to anxiety and how it may benefit you.
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