TIPS TO OVERCOME PANIC AND ANEXIETY:-

1-Ensure that each and every day y u try t chan!e "ust a #$tt#e %$t & each t ass$st y u $n verc '$n! an($ety attac)s a#t !ether*

+-Stay a,ay &r ' ca&&e$ne -c &&ee. ener!y dr$n)s. etc*/. dru!s and a#c h #*

0-Try s 'e & r' & v$! r us aer %$c e(erc$se #$)e " !!$n!. r$d$n! a %$)e. etc* Th$s he#1s t 1r cess s 'e & the adrena#$n that $s re#eased $nt the %# d strea' dur$n! a 1an$c attac) and reduces the 1hys$ca# sy'1t 's ass c$ated ,$th $t*

2-Te## s 'e ne y u trust a% ut and they can he#1 t treat y u ,hen y u have the'*

3-Te## y urse#&. 4I5' s e(c$ted6 I can and ,$## verc 'e th$s an($ety4. and y u sh u#d %e &$ne*

7-8ash y ur &ace ,$th c # ,ater*

9-: & r a r$de r ,a#)* ;-Eat s'a## a' unts & ,h #es 'e & d at re!u#ar $nterva#s t 'a$nta$n even %# d su!ar* Av $d s$'1#e car% hydrates #$)e su!ar. h ney. ,h$te 1asta. etc* as these 'eta% #$<e very =u$c)#y and can c ntr$%ute t a 4r ##er-c aster4 e&&ect n %# d su!ar #eve#s*

>-Re!u#ar >-Re!u#ar 1hys$ca# act$v$ty ,h$ch he#1s a 1at$ent t &ee# ca#' and re#a(ed* 8hen ,e e(erc$se ur % d$es tend t return t the$r natura# state*

1?-@reath$n! 1?-@reath$n! r$!ht $n rder t send the r$!ht s$!na#s t y ur %ra$n and n t $nadvertent#y set && a 1an$c res1 nse* Y u sh u#d &$nd a ,ay & re#a(at$ n that su$ts y u and )ee1 $t rhyth'$c* Med$tat$ n $s ne such ha%$t that y u can deve# 1* It can he#1 y u c ntr # y ur th u!ht and have 1 s$t$ve th u!hts $n y ur '$nd*

11-A$sten$n! t s 'e ! d. re#a($n! and s th$n! 'us$c a#s 1r ves t 1r duce &ru$t&u# resu#ts*

1+-:ett$n! t )n , y ur ha%$tua# res1 nses t the s$tuat$ ns and re-eva#uat$n! the' a#s 1re1ares y u t res1 nd t a s$tuat$ n $n ,h$ch y u !enera##y &ee# an($ety*

10-Ta)e 1#enty & BV$ta'$n AC D # ve and #au!hter D %y reach$n! ut t

thers*

12-A&&$r'at$ ns are ,$de#y used $n se#& deve# 1'ent #$terature. and they c u#d , r) ,e## as a 1an$c attac) treat'ent*

13-any t$'es 1e 1#e su&&er$n! &r ' 1an$c attac)s &$nd that 'eet$n! 1e 1#e ,$th s$'$#ar e(1er$ences $s the %est treat'ent & r 1an$c attac)s*

17-C !n$t$ve @ehav$ ra# Thera1y $s a very 1 1u#ar and ,$de#y used 'eth d & r treat$n! an($ety and 1an$c attac)s* 19-S$nce 1an$c attac)s are a 'enta# $##ness. they can %e treated ,$th the use & 'enta# e(erc$ses. r $n th$s case 'enta# re#a(at$ n* There $s a#s the 1 ss$%#e use & ar 'athera1y as 1art & a re#a(at$ n techn$=ue*

1;-One & the c '' n 'eth ds & re#a(at$ n $s 'assa!e*

1>-D nCt @e A&ra$d t Sh , E' t$ n $n Pu%#$c

+?- ca## ,h ever # ves y u the ' st and te## the' h , y u &ee#

+1-*Turn d ,n the #$!hts. turn n =u$te 'us$c n t # ud r &ast. r ,atch cart ns. ta)e a h t %ath ,$th cande#s- chan!e y ur surr und$n!s

++-A ) t a## th$n!s &r ' a 1 s$t$ve 1 $nt & v$e,* E r e(a'1#e: Y u5re a&ra$d & the death. and y u )n , y u ,$## d$e* S $t $s sens#ess t , rry a% ut $t* It5s %etter t th$n) 1 s$t$ve and 'a)e the %est ut & y ur s$tuat$ n. #$)e I ,$## en" y 'y #$&e $n a## ' 'ents* Set ! a#s that ' t$vate y u. #$)e I ,$## 'a)e 'y ,$&eFhus%and and 'y ch$#dren ha11y* +0-Invent a t$'e 'ach$ne. ! %ac) $n t$'e. and s#a1 y urse#& $n the &ace %e& re y u start t !et an($ us*

+2-8r$te y ur ! a#s d ,n and & ## , the' str n!#y*

+3- D a ne, th$n! everyday -sur1r$ses & r y ur 1artner-ne, ty1es & c )$n! /

+7-Search n re#$!$ n and study the' y u ,$## &$nd a # t t he#1 y u

+9-Ma)e 1#ans & r the day*

+;-Y u sh u#d )n , th$s #a, ,h$ch 'ent$ ned $n 'ana!e'ent #a,s -y ur $deas 'a)es y u #$&e/

+>-Y u are $n c ntr # & y ur % dy* Y u can !et r$d && 1an$c attac)s r an($ety ,hen y u %e#$eve $n y ur ,n ,$## 1 ,er* Y u can d $t* 0?-Ma)e the % )s ne & y ur &r$ends

@e& re u c# se I have t y u s'a## !$&t 8$n 1t'$<er 1r !ra' & r Asha'1 T d ,n# ad $t htt1:FFhu#)# ad*c 'Fh3,u<31n0ac& c '1any &u## vers$ n

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