Published on July 12, 2022

4 Ways to Curb and Prevent Anxiety Episodes

Did you know that 18 percent of the American populace has some sort of anxiety disorder? That’s almost 1 out of 5 Americans. Interestingly, most anxiety disorders can be easily treated, yet many do not take any treatment, further leading to worsening mental health issues. 

If you are currently dealing with anxiety disorders and are unwilling to seek therapy or are resistant to the idea of taking medications, some of the tips that we’ll share here will help you manage your situation. Thus, hopefully preventing your anxieties from worsening. 

Use the 3-3-3 Rule

If you’re experiencing a panic or anxiety attack, the 3-3-3 rule can help you get back control, center your mind, and help you relax. To do this, start by taking a look around you and identifying 3 things that are near you. 

Then, listen for 3 different sounds around and notice them. Finally, move three parts of your body –could be your head, arms, and legs. Then, breathe. Do this as many times as you need to, and you’ll soon find that it’ll ease and reduce the symptoms. 

Try the 54321 Method

This is another variation of the 3-3-3 rule. Only this time, you’ll need to do the following:

  • Name 5 things that you can see around you
  • Identify 4 things that you can feel on your body –could be clothing, breeze, wisps of hair, etc
  • Identify 3 things that you can hear –pick any three
  • Name 2 smells you can perceive 
  • Name 1 thing you can taste –could also be the taste of your favorite food or drink

The idea behind this is to ground you and shift your concentration away from the cause or source of your anxiety or panic attack. Some people do the “happy place” exercise in their heads. This is where they think of a place that provides them with thoughts of peace and tranquility. 

Book Tele-Counseling Sessions

Many people are worried sick about getting covid-19, and they feel like in-person counseling sessions increase the risk of infection –even if both parties are fully masked. 

Thankfully, you can request online sessions in pretty much the same way as you would connect with a virtual dermatologist or a pain management specialist.

Long before telemedicine became popular, the mental health sector had adopted and accepted the use of teleconferencing. This is because mental health practitioners understand the delicate nature of emergencies, and can hopefully intervene and help patients remotely before things get out of hand.  

Try Natural Supplementation

Lately, lots of people have been managing their anxieties by taking drops of concentrated CBD oils. CBD is a legal non-psychedelic compound gotten from the hemp plant. 

It is well known for its soothing and relaxing properties. People who take it do so to help them calm down and become chill. If you’d like to supplement, this is a non-medicated option that you can try. 

Finally, pay attention to your triggers and do everything possible to avoid them. For instance, some people are triggered by all the bad news, others are triggered by caffeine… figure out yours, and steer clear. 

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