by Eve McFarlane Salvo, Mindless Mag

Anxiety is often overwhelming, even just to think about. This is why it can be helpful to break it down into stages to better understand ways to combat each type. There are various simple tips and tricks that anyone can incorporate into their life when it comes to management, spotting the signs and working through the peak of anxiety and panic attacks. 

We are all unique individuals with different minds and this naturally requires different solutions. However, as someone who has experienced anxiety and panic attacks for ten years, I have been able to speak to other anxiety sufferers and professionals along the way, as well as discovering for myself which techniques can really help to make a difference for me and might work just as well for you…

Managing anxiety

As humans, our minds and emotions are complex and can often be difficult to navigate. That is why speaking to someone about how we feel is so beneficial when it comes to gaining clarity and most importantly support. The person you choose to speak to might not have a medical or psychological degree; they might just be a friend, a neighbour or a family member. Despite not needing qualifications, it is important that they meet the one requirement of being there to listen to you and to help you to feel supported. If you feel like you need that person to speak to, please do not hesitate to contact No Panic here, who want to help and support you. 

Balance and routine can also improve your mental wellbeing by providing you with stability and that sense of security. Have you ever heard that physical exercise could help your mental health? Numerous times, if I were to take a guess. The reality is that there does lie truth behind this statement. This does not mean that you need to go out tomorrow and invest in new trainers or start the day with a nice and early 10k run. Exercise looks different for everyone, so even just a 5-10 minute stroll can help you by providing you with a change of environment which in turn can help to clear your headspace. 

Spotting the signs of anxiety 

Sometimes anxiety manifests in psychological or even physical symptoms. These signs can sometimes be the beginnings of a panic attack or an episode of heightened anxiety. That is why it can be worthwhile taking the time to consider how anxiety presents itself for you, so that you are able to recognise the signs. For me personally, one of the initial tell-tale signs I experience is that I struggle to breathe. Now you may immediately put ‘struggling to breath’ and ‘anxiety’ together and come to the logical conclusion that breathing exercises would be the answer. However, despite breathing exercises working great for some, as an asthmatic, I have found that placing focus on my breathing to be problematic. 

One exercise that I have found that works effectively for me, is grounding. All it entails is some mindfulness, through the idea of you making yourself aware of your surroundings and finding focal points. Reminding yourself that you are in a safe place and taking note of the different textures, colours, patterns and even smells around you, can help to relax your mind when you feel a wave of panic beginning. Instead of feeling as if the world is collapsing,, by doing this you can help your brain to realise that this is not the case. 

Another useful technique is a relaxation exercise, which involves you clenching then relaxing each part of your body to relieve tension. Lying down or sitting with your back straight and feet on the floor, you begin by clenching and relaxing your toes and then moving up your entire body. This gives your mind something to focus on whilst providing relief to help relax your body. 

Working through anxiety and panic

An episode of extreme anxiety or a panic attack can often create even more anxiety and panic. That is why it is so important to experiment with different methods to discover what works best for you. When I am having a panic attack, I have found that the worst thing I can do for myself is to stay sitting or lying down. By getting up and pacing through the attack, I can regulate my breathing and not get stuck in the peak of my anxiety. 

It can also be very helpful to remind yourself that it will pass. As unpleasant as the moment might be, it will not be forever and so reassuring yourself of this can help you to feel calmer. Other suggestions include repeating a mantra (a word, phrase or sound) that enables you to take your mind off the panic or picturing yourself in your happy place and imagining its peaceful surroundings.

Overall

There are lots of really useful techniques out there that can help you to manage and control anxiety and panic. As someone who was adamant that none of them would work for me and that I could not be helped, I can now say with certainty that there are steps all of us can take to help ourselves. It is just about learning to understand your own body’s response to anxiety and finding the right methods that work best for you. 

The most important thing to remember is to be kind to yourself. Life is already full of external pressures, worries and anxieties. So being a friend to yourself by treating yourself with kindness and taking the time to discover what can help you can be a journey, but one undoubtedly worth taking.