Dr Prabhjot Gill on How To Deal with Anxiety & Panic Attacks:

The first step towards controlling your anxiety is always to accept it. You also need to accept & believe the fact that you are not responsible for this. It can never be your fault. It is like any other disorder or sickness, and it must be controlled or treated as soon as possible. Anxiety can cause more troubles if not taken seriously. Dr Prabhjot Gill would be able to assist in this matter.

There are ways in which you can keep your anxiety at a check. Here are a few of them.

Identify your triggers first:

If your heart starts racing or palms get sweaty while you’re taking an exam or a test, then it can be because of your anxiety. It is our body’s reaction to extreme stress.

It is rather difficult to identify your triggers. Some common ones are while taking a test or meeting many people. It can also be a job interview. Anything significant can become a trigger for someone with anxiety issues.

Identifying your triggers can help you plan and control your attacks better.

Take deep breaths:

Try taking deep breaths- in & out. It helps you to even out your breathing and slows down your racing heart. The 4-7-8 technique of breathing can help a lot in this case.(give brief definition of this technique)

Use aromatherapy:

It is a unique method of controlling your anxiety issues. Not only oils, but you can also use incense, lavender, candles, sandalwood & chamomile. They are very soothing.

Aromatherapy helps in activating a few receptors in your brain that help in easing out the anxiety.

Write down your thoughts:

Putting down your thoughts on a piece of paper can always help in many ways. It is the best method to vent out your emotions. This method aids people who experience anxiety sporadically.

It can also work with people having Generalized Anxiety Disorder. Writing down everything you feel at a time can relax you to a great extent.

Do yoga or go for a walk:

To walk away literally from your problems can be the best method to deal with your problems at times. You can take a long walk away from your problems to calm down your mind, or else you can also do some Yoga. It is a great method to calm down your heart and soul. It helps you experience peace of mind and keeps you focused.

Try Meditation to Refocus:

Oftentimes, fixating on an issue or object might cause anxiety and trigger panic attacks. Trying to divert your mind elsewhere or refocusing can help a lot. This is where meditation will come to your aid. You can chant a mantra that brings peace to your soul. It will train your mind to focus on things beyond your trigger issues and helps you relax. Training your mind to relax during these tough situations will lead you to an anxiety-less life.

Imagine a Happy Thought

Anxiety is the child of your mind, and you can always tackle it by dwelling on happy thoughts. Clutter your brain and think of some happy memories. It might be the day you won a prize or baked the perfect cake. You can also imagine a place full of your comfort food or the people you love. You can listen to some good music that can induce happy hormones. You should always try to battle anxiety with things that put you at ease.

Change your Beverages

Many studies have found caffeine responsible to make you anxious. That is why drinking your cuppa of coffee or black tea might not be the best idea if you are dealing with anxiety. Chocolate might trigger happy hormones, but it contains caffeine as well. So avoiding it might be a good choice to make. However, you can seek comfort in a cup of lavender or chamomile tea.

Lavender has a calming effect on the mind. Its aroma is often suggested to deal with anxiety and stress. Lavender tea gives you the same calm. It helps to relax your muscles and soothe your nerves. A cup before bed will help you sleep well, thus reducing insomnia. Chamomile tea can also help you fight against depression and anxiety.

Conclusion

We have discussed some simple ways that help you to reduce anxiety and deal with panic attacks. However, these do not mean you should not opt for therapy. Good therapy, along with a healthy lifestyle can help you to finally overcome your anxiety issues.

Dr Prabhjot Gill

MBBS MRCGP (2016)