About a month back, I was reached out to by Sophie Letts of https://www.meditationhelp.net/ asking if she could write an article for my blog about anxiety attacks. I’ll admit, hosting someone else’s work on here was never something I really planned to do, but it is true that anxiety is a serious enough issue that warrants being talked about. I’ve seen people in the games industry suffer quite seriously from it, even going so far as to leave their jobs because of it. I’ve even felt it myself from time to time. So with that in mind, I decided why not? After all, if the content of such an article can help people, then all the more reason to share it.
I can’t take any credit for the following article other than hosting it. Sophie put in all the work researching and writing this piece. But I can at least personally attest to the power of proper breathing techniques and regular exercise as being great stress moderators.
One disclaimer I need to note is that this is not official medical advice (I’m a game designer, not a doctor). These tips can help, but if you suffer from anxiety or any similar issues, you should seek professional assistance. Mental health is as important as physical health, if not more so, and there is no shame in consulting with a psychiatrist, therapist, or doctor if you need one. Even if you don’t think you need one, it’s never a bad idea.
Anyway, that’s enough from me. On with the article:
Photo via Unsplash
Do you ever struggle with anxiety? Perhaps you deal with anxiety attacks from time to time. Anxiety attacks are not always debilitating, but even a mild anxiety attack can set you back. In addition to playing games to help alleviate anxiety, Trichotome Design presents a few techniques you can use to prevent anxiety attacks in the future.
Learn the Signs
Learning which symptoms indicate that you’re about to experience an anxiety attack is a crucial aspect of prevention. For instance, you may notice yourself becoming more irritable and having difficulty concentrating. You may feel physically restless and have muscle tension. You might also find yourself feeling fatigued.
The symptoms of an oncoming anxiety attack will vary for everyone, so you may want to take note of your unique, individual symptoms. Sometimes, anxiety attacks can last for hours or even days, so noting how long yours typically last can also be crucial.
Start Exercising
As Psychology Today explains, exercising can help reduce anxiety. When you work out, you can tune out distractions, leave your worries behind for an hour or so, and occupy your mind with another activity. Furthermore, exercise releases endorphins, which will boost your mood. The key is exercising on a regular basis, which requires a certain level of motivation. One way to stay motivated is by listening to your favorite upbeat tunes or inspirational podcast. Invest in a quality set of headphones or earbuds -- preferably noise-canceling models -- to optimize the audio.
Wearing a fitness tracker or smartwatch when you exercise isn’t mandatory, but it can be a useful tool that helps you track your practice and keeps you safe while exercising. For example, some smartwatches have functions like electrocardiogram generation and blood oxygen sensors. By gaining a deeper understanding of your vital signs, you can figure out when you’re experiencing an anxiety attack and differentiate these symptoms from physical conditions like cardiac problems.
Create a Calm Environment
Sometimes, your environment can bring on an anxiety attack. At your workplace, for example, stress can be caused if you’re harboring resentment or dislike towards your boss, or there’s conflict with a toxic coworker.
You can’t always control your environment, but you can take steps to make your own home a calming and inviting space. Perhaps your family members have a tendency to complain, argue, or be overly critical, which can contribute to your anxiety attacks. It’s time to inject some positivity into your home by decluttering, deep cleaning, and opening up the windows to let the breeze in. Furthermore, you can even paint your walls in calming colors. If you’re in search of hues that can help reduce stress, Decorist recommends lavender, soft pinks, or blues. You might also want to purchase an essential oils diffuser if you’re interested in aromatherapy.
Practice Deep Breathing
What if you’re in public, feel an anxiety attack coming on, and can’t leave to go somewhere else and calm down? In scenarios like this, you can practice deep breathing exercises to relax and regain your composure. Verywell Mind suggests trying simply breathing from your abdomen rather than your chest.
When you’re anxious, you can follow a few simple steps to bring down your stress levels and think clearly. Inhale deeply through your nose, exhale slowly through your mouth, and continue breathing this way for a few minutes until you begin feeling better. It may feel a little bit awkward at first, but this technique is quite effective.
Dealing with anxiety attacks can be challenging, but anxiety does not have to run your life. When you can anticipate your anxiety attacks and learn how to soothe yourself, you’ll find that eventually, it will no longer interrupt your daily routines. Everyone will experience nervousness from time to time, but you can find a way to manage your anxiety.