How to reduce anxiety and panic attacks - #11037

Try these things When panic comes:

Grounding technique – Look around and name:

5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste

Breathing exercise (for panic relief):

Inhale slowly through your nose for 4 counts, Hold for 2 counts, Exhale slowly through your mouth for 6 counts. Repeat 5–6 times.

Krishna ji it happens when we have great attachment to someone and distance from them causes sudden anxiety and self doubt This is a phase which will pass I would suggest you to find someone with whom you can talk about or share with me if you don’t know anyone Also try different hobbies to vent out those feelings that will help you

Sudden emotional neglect from someone you love can trigger severe anxiety and panic attacks, making it hard to cope. It’s important to prioritize your mental health by practicing grounding techniques, seeking support from friends or family, and avoiding self-isolation. Please consult a psychiatrist or psychologist for proper evaluation and treatment.

When it comes to feelings of anxiety and panic attacks triggered by personal relationships, there’s a multi-pronged approach that could help manage these symptoms while you work through the underlying emotional challenges. Firstly, consider practicing relaxation techniques to help manage the acute symptoms of anxiety. Deep breathing exercises, for example, can be particularly effective in helping to reduce the physical symptoms of panic attacks such as shortness of breath. Try inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Repeat this process until you feel more in control. Next, engaging in regular physical activity can also be beneficial as it releases endorphins, which naturally help to lift mood and reduce anxiety levels. Setting a routine for daily exercise, even if it’s just a brisk walk, might help stabilize your mood. Additionally, it may be helpful to establish routines and set small, manageable goals each day, which can offer a sense of control and predictability in your life when other aspects feel uncertain. Avoiding caffeine and alcohol as they can exacerbate anxiety symptoms. Professional support is crucial here. Consider speaking to a therapist or counselor who can offer guidance tailored to your situation, sometimes talking things out with an objective professional can provide valuable perspectives and coping strategies. If the anxiety and panic attacks feel unmanageable, you should consult a healthcare provider who might suggest cognitive behavioral therapy (CBT) or discuss whether medication might be appropriate. Remember, while it’s essential to address immediate symptoms, finding ways to navigate the relationship dynamics and addressing the root cause of your emotions is key to a long-term solution.