Are you struggling to manage living with anxiety and panic attacks? You're not alone. Many people experience anxiety and panic attacks at some point in their lives, and it can feel overwhelming and isolating. But there are strategies you can use to manage your symptoms and live a more peaceful and fulfilling life.

First, it's important to understand what anxiety and panic attacks are. Anxiety is a normal and healthy emotion that everyone experiences. However, if your anxiety is frequent, intense, and interferes with your daily life, you may have an anxiety disorder. Panic attacks are sudden and intense periods of fear or discomfort, often accompanied by physical symptoms like rapid heartbeat, sweating, and shortness of breath.

So, how can you manage living with anxiety and panic attacks? One strategy is to practice relaxation techniques. Deep breathing exercises, progressive muscle relaxation, and visualization techniques can help you calm your body and mind when you're feeling anxious.

Getting enough sleep is crucial for both physical and mental health. Lack of sleep can lead to irritability, mood swings, difficulty concentrating, and can also increase the likelihood of experiencing anxiety and panic attacks. Adults should try and aim for 7-9 hours of sleep each night, while children and teenagers need more.

To improve the quality of your sleep, establish a consistent sleep routine. Go to bed and wake up at the same time each day, even on weekends. Create a calming bedtime routine that involves relaxing activities like reading, taking a warm bath, or listening to calming music. Avoid stimulating activities like using electronic devices or exercising before bed. Make sure your sleep environment is comfortable, dark, and quiet.

Exercise is another important component of a healthy lifestyle that can benefit both physical and mental health. Regular exercise can reduce stress and anxiety, improve mood, and boost self-esteem. Experts recommend at least 150 minutes of moderate-intensity exercise per week. This can include activities like brisk walking, cycling, swimming, or dancing.

Mindfulness, yoga and cognitive strategies can also be helpful. Mindfulness meditation, cognitive-behavioral therapy, and positive self-talk can help you reframe your thoughts and reduce anxiety. Seeking professional help, like counselling can also be effective in managing anxiety and panic attacks.

In the moment, when you're experiencing a panic attack, grounding techniques, distraction and diversion techniques, and self-soothing practices can be helpful. Grounding techniques, like focusing on your senses or repeating a mantra, can help you stay present and calm. Distraction and diversion techniques, like counting or engaging in an activity, can take your mind off the panic attack. Self-soothing practices, like deep breathing or using comforting objects, can help you feel safe and calm.

Remember, managing anxiety and panic attacks is a process. It takes time, practice, and patience. Be kind to yourself and practice self-compassion and self-care. Celebrate small successes and don't be discouraged by setbacks. With the right strategies and support, you can learn to manage your symptoms and live a more peaceful and fulfilling life.

If you or a person in your family is struggling with anxiety or panic attacks, please contact Psychotherapy Surbiton for more information or to book an appointment.