Helpful Insight to Living My Best Self!

Experiencing panic attacks or anxiety attacks can create health challenges, because of unhealthy stress in our lives. This experience can be life changing, and no fun!

These heath challenges can be a result of every day stressors in our lives. Some of these stressors can include: stress on the job, long hours, too much work, micro-managing bosses, short staff, too much work, and not enough workers, unhappy co-workers, and poor work conditions.

• Stress at home can include: single parenting, divorce, unhealthy relationships, dysfunctional family relationships, out of control children.
• Financial Stressors can include: low paying jobs, too many bills, medical bills.
• Health stressors can include: chronic illnesses, debilitating sickness and diseases, mental health challenges, drug addiction, alcohol abuse, anger management issues, abusive relationships.

When we experience panic attacks or anxiety attacks, our bodies might respond with short and faster breathing, increased heart rates, and muscle tension, feeling nauseous, headaches. We might even experience chest tightness, and hot/cold sweats.

These physical responses can feel scary, and cause us to worry.

One positive tip for re-calibrating our lives could be in our breathing. When we focus on our breathing, we take in good air (oxygen), and breathe out bad air (carbon dioxide); stress, toxins and negative tension. Intentional breathing causes our breath to become deeper and slower, and the symptoms from our panic attacks, and anxiety attacks can dissipate.

Stress Management Tips:

• Keep in mind that stress isn’t always a bad thing.
• Good stress can cause us to work toward dealing with our personal problems. Reframing our thoughts to look at stress as a good emotion, or a tool, has been researched and found to reduce many of the negative symptoms associated with it. Our goal is to manage negative stress, not to totally get rid of it.
• I encourage you to talk about your problems, even if you can’t solve them on your own.
• Talking about your stressors—even if you can’t, or don’t solve them—releases hormones in your body that reduce the negative feelings associated with stress.
• Quality time spent talking with your friends and loved ones is valuable, even when you feel overwhelmed, and have a lot going on.

Prioritize your responsibilities.

Focus on completing shorter tasks first. Having too many “to-dos” can be stressful, even if none of them are very big. Quickly getting rid of the small tasks will help to clear your mind, and allow you to focus on larger responsibilities.

Focus on the basics.

Stress can start a harmful cycle where basic needs are neglected, which leads to more stress. Be sure to focus on your basic needs, such as eating well, keeping a healthy sleep schedule, exercising, and other types of self-care.

Don’t put all your eggs in one basket.

People who are over-involved in one aspect of their life often struggle to deal with stress when that area is threatened. Balance your time and energy between several areas, such as your career, family, friendships, and personal hobbies.

Set aside time for yourself.

Personal time usually gets moved to the bottom of the list when things get hectic. However, when personal time is neglected, everything else tends to suffer. Set aside time to relax, and have fun every day, without interruptions.

Keep things in perspective.

In the heat of the moment, little problems can feel bigger than they are. Take a step back, and think about how important your stressors are in a broader context. Will they matter in a week? In a year? Writing about your stressors will help you develop a healthier perspective.

Steps to Healthy Breathing:

Find a quiet space. Sit or lay down.

If you choose, close your eyes and totally shut out the world, and all its stress.

Take a slow, deep cleansing breath, through your nose.

Relax your shoulders.

Hold your breath for two to four seconds.

Release the Breath slowly through your mouth for six to seven seconds.

(Repeat steps at least five times or more if needed).

Continue breathing exercise for at least five to ten minutes.

Don't give up if it feels like it isn't working.

Keep going until your body begins to relax.

Slow down, you don't have to be in a hurry!

Time each step in your head, and be sure to count slowly.

Remember, counting helps you to focus on your re-calibrating and relaxation. It also takes your mind off the root cause of your anxiety.

Whenever you find yourself off focus, re-focus on your counting.

Here's to optimal health, and remember healing can be found in your breathing... here's to good breathing!