6 Quick Ways to Reduce Anxiety

One of the biggest obstacles for those who struggle with anxiety is dealing with sudden bouts of anxiety while in public. Simple, everyday activities such as working, shopping and social activity become fraught because of the constant possibility of an anxiety attack.

There are several techniques that a person can use to quickly reduce anxiety, wherever and whenever it strikes. Here are several quick acting techniques for conquering anxiety and panic attacks.

1. Go for a quick walk

The physical effects of a panic attack; racing heart, shallow breathing, upset stomach, trembling and shaking, are all the result of adrenaline racing through the body. A brisk walk will help to burn off excess adrenaline and bring the body back to baseline.

2. Accept the symptoms

Understanding that the sensations are not dangerous and are only a symptom of panic helps a person to deal with them. Acknowledging the sensations of panic and allowing them to run their course helps the symptoms to clear up more quickly. It also helps to stay away from anxiety inducing substances such as caffeine and sugar, especially during an episode of panic.

3. Imagine a peaceful place

This has become a bit of a cliche, but it really does work. The idea is to create a safe place within the mind. Try to find memories of places that felt safe and happy, be as specific as possible. When panic starts to take over, retreat to that place mentally.

4. Fight back

Look at a panic attack as the enemy and determine not to let it win. People with a competitive streak may find this approach very helpful.

5. Find a hobby

Find a hobby that is relaxing such as crossword puzzles, drawing, knitting, gardening or sports activity. Whenever anxiety starts to rise, find distraction by turning to a favorite hobby or activity. This works especially well if the hobby requires some mental concentration such as puzzle solving. Stick with it for a few minutes, ten at the least, to give the distraction time to begin working.

6. Focus on and control breathing

During a panic episode, a person's breathing usually becomes quick and shallow. This has the effect of heightening the effect of panic. To combat this, concentrate on breathing deeply. Here are some steps to follow. Make sure to sit up straight. Exhale slowly and completely. Breathe in through the nose slowly. Hold the breath for a count of two to five. Let the breath out slowly, exhaling through the mouth until all air has been let out of the lungs. This should take a little longer than breathing in. Repeat until the panic attack has subsided.

Depression is often brought on by Dealing with Anxiety

Close to half of patients who are diagnosed with anxiety disorder are further diagnosed with depression. Feeling sad is at times a normal part of everyone’s life. Especially if recent events in your life are things that can lead to sadness, for instance losing your job or having to deal with an illness. These types of life events often times can lead to anxiety about the things taking place in your life and what actions to take in order to correct the problems.

Sadness has turned to depression when a person begins to experience feelings of hopelessness, emptiness and a profound sadness about your life. When a person is suffering from depression they will lose interest in all the things that used to bring joy to their lives. Their relationships will be ignored they will no longer show interest in their career, any hobbies they used to participate in will be set aside.If these feelings continue everyday for a long period of time and are disrupting your daily life, them more than likely you are suffering from depression.

Dealing with ongoing anxiety leads to stress and pressure in your life which can lead to depression. This is a leading factor in the link between anxiety and depression occurring together. Neurotransmitters play a role in the linking of anxiety and depression. A number of the same neurotransmitters that affect anxiety levels affect your mood. Neurotransmitters are chemical messengers in the brain. Neurons communicate with each other using these chemical messengers.

The neurotransmitter serotonin plays an important role in the regulation of bodily functions such as, sleep, appetite, sexual behavior, aggression levels and mood. Scientific research on neurotransmitters suggests that a decrease in the production of serotonin by neurons can cause depression. Many prescription medications for depression work by acting on serotonin neurotransmitters and receptors.

Serotonin

The type of anxiety that a person has will have some bearing on whether or not they also have depression. A person with a specific phobia is less likely to have depression than a person who suffers from obsessive-compulsive disorder, social phobia or panic disorder.

When anxiety and depression occur together, they can be harder to treat than when they occur alone. Treatment for anxiety and depression may take longer and may need to be more intensive than ordinary treatment for one condition. There is a silver lining; however, many treatments that work for anxiety also work for depression. The right course of treatment can relieve both conditions.

There are many effective treatments and solutions available to people who suffer from anxiety and depression. In addition to therapy and medications, there are several steps that anxiety/depression sufferers can take. Some easy lifestyle changes can help to reinforce treatment and maximize its effectiveness. Deep breathing exercises and muscle relaxation techniques can be effective tools to use to combat anxiety. Yoga instruction is a good way to learn basic breathing and muscle relaxation methods. Eating a balanced diet, regular exercise and getting enough sleep all help to alleviate depression symptoms.

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