1. Don't Panic
Recognizing the warning signs of an anxiety attack is the first step to learning how to control your anxiety. When you begin to feel overwhelmed with emotion or stress you must practice control. You may only have a few seconds from your first emotions to a full blown panic attack, so practice and have patience with yourself. When you begin to have fear, anger or other signs of anxiety, close your eyes softly and allow yourself to feel the emotion. Don't try to deny it or push it away, simply accept the feeling and tell yourself that it is okay to feel the way you feel, but that you can control the feeling as well. Accepting your emotion for what it is will lower the intensity.
2. Stop and Take a Deep Breath
Deep breathing is the most common method for controlling anxiety and can be used at any time to both calm and prevent feelings of anxiousness. Inhale slowly and deeply through your nose and exhale softly out your mouth. Deep breathing helps to center the mind and slow the heart beat. With practice it will teach you how to control and free yourself from panic or anxiety.
3. Take Some Quality Time For You
Regardless of how busy your lifestyle may be, finding 20 minutes each day for quiet meditation is an extremely important part of controlling anxiety. Sit in a quiet location and practice your deep breathing. Focus your concentration on relaxing the muscles of your body and think about all of the positive aspects of your life. What makes you feel strong, capable and secure? If your mind wanders to negative thoughts, don't become frustrated, simply redirect your concentration to something positive. Practicing meditation every day will make it easier for you to enter into a state of tranquility when an anxiety attack is possible.
4. Don't Feed Anxiety
Stimulants such as sugar, coffee, alcohol and tobacco can exacerbate symptoms of anxiety. Try replacing your morning coffee with decaf or non-caffeinated herbal tea and avoid tobacco, alcohol and sugar as much as possible. Additionally, some prescription medication may lead to feelings of anxiety, so speak to your doctor if you feel your medication is part of the problem.
5. Talk it Out
Anxiety has many causes, most of them mental and emotional. Often by talking out your problems with a professional therapist or even a good friend can help you to discover and release the underlying causes of your anxiety. Try not to keep your emotions bottled up inside, as they can come spilling out in the form of extreme anxiety.
