Dealing with Anxiety Attacks

Dealing with Anxiety Attacks


Very often, stress is renamed as anxiety when spoken. Hence, understanding what you are going through is important- is it stress or anxiety? According to the DSM-5 (2013), "Fear is the emotional response to a real or perceived imminent threat, whereas anxiety is the anticipation of a future threat." Thus, anxiety is a temporarily diffused emotional state triggered by a hypothetically/possibly harmful situation, with a very low or perhaps uncertain chance of happening (Goes et al., 2018).

How to deal with anxiety?

If you are someone who faces these issues, then you are not alone. General anxiety is widespread. According to WHO, 1 in 3 people has anxiety. Many people with anxiety turn towards quick fixes and pop pills to reduce or stop their anxiousness. There are ways to reduce anxiety without medication that works in the long run.


Learn a few relaxation techniques, such as meditation and breathing exercises. There are guided videos online if meditating by yourself is difficult initially. "Mindful breathing and meditation can help calm and drop your shoulders in any anxious situation in no time if you have good practice of it", said Shubhangi Bhargava, Sr. Psychologist, HopeQure Wellness Solution, "Mindful breathing is a simple yet powerful technique that can make a significant difference in one s life."

Please write it down.

Writing journals have shown to improve various aspects of personal health. Research has shown that journaling can be a therapy for growth and psychological healing. Keep a diary to record your anxious thoughts- of when they happened (triggers) and what happens (behaviour). Once it is out of your mind on paper (or even digitally), it will make it less daunting.

Physical exercise

There are numerous benefits of exercise for physical health. But there are even more benefits of exercising for your mental health. Exercising has been shown to alleviate stress and anxiety. While exercising, your body and mind are combined and concentrated. It can shift your focus away from your fears and anxiety.

Dealing with anxiety is hard, but there are many ways you can win this battle. You can initiate non-medication techniques to improve your well-being. If your anxiety does not get controlled or worsens even after that, consider consulting an online therapist at HopeQure

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