Practical ways to avoid anxiety attacks

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Extract from the article: Nowadays, many people are faced with anxiety attacks, which they can prevent or even manage. These attacks can begin suddenly and are characterised by symptoms such as palpitations, sweating or difficulty breathing, among others. The feeling of suffo

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Nowadays, many people are faced with anxiety attacks, which they can prevent or even manage. These attacks can begin suddenly and are characterised by symptoms such as palpitations, sweating or difficulty breathing, among others. The feeling of suffocation, helplessness and sheer terror takes hold of the sufferer, especially at times when he or she is taken completely by surprise.

Feeling that you have no control over your own body generates a great deal of frustration. When anxiety becomes a chronic condition, the fear that symptoms will reappear at the wrong time becomes apparent and generates even more stress for the person. Adopting healthy habits can help prevent anxiety attacks.

Playing sport

Regular exercise helps to improve physical health. However, it also has a positive impact on mental health. Exercising helps to boost your mood and prevent anxiety, as well as short- and long-term depression. Do 30-40 minute sessions of moderate intensity, three times a week. This can help to reduce or avoid anxiety attacks.

Learning to breathe properly

One of the symptoms of an anxiety attack is difficulty breathing or a feeling of suffocation.In fact, it can be one of the signs that help to detect the coming onset of an attack.So learning to control your breathing can help you avoid anxiety attacks or, if you're already suffering from them, shorten them.

So how do you go about it? To begin with, sit down to do it, preferably with your elbows on the armrests to avoid tension in the shoulders.Your breathing should be gentle, slow, regular and, ultimately, calm. Breathe through your nose and fill your abdomen in 4 seconds. Then hold the breath for 2 seconds.Then exhale slowly through the mouth in 4 seconds and repeat for several minutes.

Eat a balanced diet

A balanced diet is very important as a complement to any medical treatment.There will always be foods to avoid, as they are harmful, while others will provide highly beneficial nutrients.

In the event of anxiety, avoid energy drinks, fizzy drinks, industrial bakery products and junk food. Opt for a healthy, balanced diet.

Opt for natural remedies

Certain natural remedies can help balance the nervous system.With certain medicinal plants, you can achieve a state of mild relaxation that will help prevent anxiety attacks.

Recipe 1: 4 oranges, 1 piece of fresh ginger, 02 tablespoons of honey. Squeeze the oranges and pour the juice into a cup.Add the peeled and grated ginger and honey and stir well.If possible, add a few ice cubes to the glasses, pour in the orange juice and serve immediately.You can add 1 lemon juice.

Recipe 2: 3 slices of lemon, 3 slices of ginger, 3 sprigs of mint, 1 litre of water.Place the ginger and mint in a saucepan and add 1 litre of boiling water. Leave to stand for 5 to 15 minutes, then add the lemon. After resting for 5 minutes, the infusion is ready to serve.

Enjoy life

To put an end to anxiety for good, learn to manage your emotions.In the plan to prevent it, it's hard to miss out on all the people, things or activities that fill you with positive feelings. Pursue emotional well-being to achieve a better quality of life.This well-being is to be sought in joy, gratitude, vitality and hope.Fill your life with what inspires and gives satisfaction.

Opt for psychotherapy

If you feel that anxiety is taking over your body, seek professional support. Avoid comparing yourself to others or waiting for crises to become more serious.Among other things, a psychologist will help you to understand and not to repress the emotions associated with this disorder.

In addition, the factors and manner in which the seizures manifest themselves will be assessed, along with possible medical treatment.

Raymond DZAKPATA

Article validated by Dr Zinsou Selom Degboe, Clinical Psychologist/Psychotherapist at the Psychiatry and Medical Psychology Clinic (CPPM) at the CHU Campus in Lomé.