Hello
@Snoopy88 I thought I would answer you question over here , hope you don`t mind
I found these, they maybe helpful to you
I think the biggest thing is to work out what works for you my friend
you are not alone , so remember we are here for you
Reducing anxiety in your life
There are lots of things you can do for yourself to help reduce feelings of stress and anxiety.
The experience of having an Anxiety attack varies from person to person. While managing symptoms can often be difficult, and this should not be underestimated, discuss with your treating health professional what you can do to help yourself.
Understanding is power
The more we understand about Anxiety attacks , the better prepared we are to start dealing with them. Understanding the symptoms, causes, and symptoms of anxiety can help us to tackle it better.
Learning to tolerate uncertainly
Many anxious people feel a strong need to ‘know for sure’ about situations or about the future. This often just isn’t possible.
Do what you can to accept that things often are uncertain, and to ‘wait and see’.
Mutual support
Many people affected by Anxiety attacks find it helpful to meet and talk with others who have had similar experiences.
Discussing symptoms and tips for dealing with them in a relaxed, understanding environment such as this can be a great support in recovery from anxiety. Contact 1800 18 SANE (7263) or the SANE Online Helpline for details of a group in your area, or find on online community at www.mindhealthconnect.org.au.
Everything is not an emergency
As someone starts to feel extremely anxious they often experience a similar pattern of warning signs – symptoms such as feeling on edge or becoming short of breath. Emotions and physical responses react as though there were real danger – but this is the big lie of anxiety attacks for ‘everything is not an emergency’.
Learn to recognise the warning signs
Learn to recognise the warning signs, so you can re-assess your situation and try to stop the anxiety
Think about what happens when you start to feel anxious. If you often feel like you are going to have a panic attack on public transport, for example, make a list of how you feel and what happens to your body when this happens.
Alongside this, make a list of how you could manage these symptoms – such as slow breathing or thinking about something very positive, for example.
Build on what you know helps
You probably already have some healthy ways of helping yourself feel less anxious. Recognise and build on these.
For example, every time you find yourself slipping into a spiral of worry over a past event or something that might happen in the future, tell yourself to stop and focus on the here-and-now, on enjoying being immersed in the present moment.
Some people find it helpful to have a mantra (a helpful, inspiring phrase) or powerful mental image to help them do this: for example, imagining their life as a vast sphere and the worry as a tiny speck beside it.
Break problems down to tackle them
When you feel anxious it can seem like there’s no way out from problems that trouble you. Try to take a fresh approach which helps you look at the problem from a different angle, so that stress and worry can be reduced.
If something is troubling you, try not to dwell on it but write it down in black-and-white, then put down all the different ways you could tackle it. Consider which is the most realistic and useful, and what practical steps you could take to carry it out. Discuss these with your health professional.
Slow breathing
It’s likely your GP, psychologist or other treating professional will talk to you about breathing slowly as a way of dealing with anxiety. This can be a surprisingly simple and effective way of helping your body relax and switch off the tense ‘flight or fight’ emergency response which anxiety triggers.
Take a slow breath in for six seconds, hold it briefly, then breathe out slowly. Don’t rush the breaths, and repeat for a minute or so.
Being physically healthy is good for our mental health
Our physical and mental health interact continually. Getting enough sleep, eating healthy meals, and avoiding recreational drugs and excessive alcohol not only does your body good, but will make you feel good too.
Too much caffeine can contribute to feeling anxious, so try reducing or even giving up coffee or other drinks which contain caffeine.
Physical exercise is also a proven way of improving mood, probably because of healthy changes this brings about in the body and brain. This doesn’t have to mean going to a gym, but can be something as simple as riding a bicycle to work or taking a brisk walk for half-an-hour or more a few times a week.
For further information, please see the Guide to Healthy Living.
Make time to relax
Make time every week to do things you enjoy and which relax you. Going for a walk, having a massage, listening to music or simply immersing yourself in reading or watching a movie can help calm you and reduce anxiety.
People affected by Anxiety attacks are often hyper-alert a lot of the time, so it’s good to deliberately tell yourself that your mind and body are ‘off duty’ and have a right to relax.
Don’t be too hard on yourself
Try to develop a habit of being flexible rather than over-demanding on yourself or others. Don’t try too hard to be perfect in everything you do.
Remember that you’ll never be able to control everything that happens around you, or what other people do and think, so why not accept this and concentrate on enjoying just being yourself.
Hello and hugs @Gardener , @Ali11 , @outlander , @Teej
my husband has lots of anxiey attacks and panic attacks
