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How To Deal With A Panic Attack On Your Own!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

 

Learning to control your breathing can help you greatly with your panic attacks!

Learning to control your
breathing can help you greatly
with your panic attacks!

While usually people who are susceptible to panic attacks seek the help of professionals, there still are things you can do on your own to tame the attacks.

Educate yourself a little bit about panic attacks: You can learn about panic attacks by reading articles online or through medicinal books. What you’ll be surprised to find out is that what you feel when you have a panic attack is rather quite normal and it’s not due the fact that you are going mental.

Quit smoking and cut out the caffeine:  People who are prone to panic attacks, both smoking and caffeine have the tendency to incite the attacks. Hence it is best if these individuals abstained from caffeinated products and smoking altogether.

You need to learn how to control your breathing. During a panic attack individuals usually hyperventilate as the panic causes them to breathe quickly. Hyperventilation further makes you feel dizzy which only exacerbates the panic attack. Hence try practicing deep breathing techniques and utilize them when you next have a panic attack, so that you may avoid the risk of hyperventilation. Moreover, deep breathing on its own has the ability to reduce symptoms of panic, anxiety and stress.

To learn more on Andy’s programs

 

 

How To Sleep Better By Eating Right!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Your eating habits will affect your sleep tremendously!

Your eating habits will affect
your sleep tremendously!

Your daily eating habits greatly influence how well you’ll be able to sleep on a particular day. There are some things you should note in order to ensure yourself a good sleep.

Keep your dinner a light one.

Refrain from eating heavy and big meals at night time, especially if you are planning to hit the bed later. Aim to have you dinner at least a couple of hours before bedtime and abstain from fatty, rich foods. These kinds of food strains the stomach heavily as they take a lot of time to digest and hence till the food is digested well , your stomach will keep you up. Additionally, try avoiding acidic and spicy foods at night as they might cause heartburn which can eventually disturb your sleep.

Reduce your caffeine intake.

Caffeine is infamous for causing sleep problems. Researchers state that a cup of strong coffee will keep you up for at least another 8 hours. If you don’t want to completely cut out coffee from your life then just avoid drinking it after lunch time so that it won’t mess up your sleep.

Lower your intake of liquids in the evenings.

In order to avoid constant trips to the bathroom during bedtime, reduce your intake of liquids during evening time so that you are able to sleep better.

To learn more on Andy’s programs

 

De-stressing Strategy – Adopt A Healthy Lifestyle!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.”

Exercise and healthy diet both can help to tame stress levels!

Exercise and healthy diet both can help to tame
stress levels!

You can learn to overcome stress by improving your overall wellbeing.

Make a habit of exercising regularly.

Exercise can surely help to reduce stress levels and its various effects. Exercise impacts our brain in a way that allows for the release of serotonin, a hormone that helps to alleviate stress. Add in at least 30 minutes of daily exercise to your day and feel the difference. If 30 minutes seems like too much, add in 10 minutes. The main object is to get consistent.

Adopt a healthy diet.

In order to cope with stress you need to keep your diet in check. Junk and processed foods will alter your body’s hormone levels greatly and this consequently can lead to various health problems. It’s no wonder why so many people have cancer today when most of the food we eat comes from an artificial source rather than the earth. The more properly nourished your body is, the better you’ll be able to deal with stress, so be very vigilant about what you eat.

Reduce intake of caffeine and sugar.

Along the same lines as proper diet, sugary treats might taste good and the temporary boost from caffeine might encourage you, but when taken in excess, both can really be detrimental for you brain and your overall health. In the case of sugar just cut it out completely and switch to healthier alternatives like honey or brown sugar. Coffee you can still enjoy but only if you practice moderation. Overdoing it will stress your adrenal glands.

Sleep Better.

There are only so many hours in the day, right? And we want to fill up as much of our day as we can to feel useful, but if we lack proper energy, everything we try to fit into our busy lives will lack motivation and joy. We must be energized to live well and reduce stress. This will improve your immune system and your peace of mind. On a side note, learn to enjoy dreaming again. Often, the moment we hit our pillow, we feel like we’re being greeting by our alarm clock. Proper sleep habits will make you much more ready for morning.

To learn more on Andy’s programs

 

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Author and speaker on work-life balance, productivity and wellbeing
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