Breathe Easy: Mastering Deep Breathing for Anxiety and Panic Attack Relief

Anxiety, a common and natural human emotion, can sometimes overstay its welcome, impacting various aspects of our lives and our careers. From the subtle nervousness before an important meeting to the overwhelming feelings that disrupt daily functioning, anxiety presents itself in numerous forms.

It affects how we think, feel, and behave, often impacting our mental and emotional well-being. In this blog, we’ll explore the symptoms and offer practical strategies to help manage and cope with this challenging emotion in our daily lives.

Anxiety related to work is a prevalent issue in modern society

Symptoms

Anxiety manifests in a variety of symptoms that can affect both the mind and the body. These symptoms can range from mild to severe and can vary from person to person. Here’s an overview of common anxiety symptoms:

Cognitive Symptoms: Persistent and uncontrollable worry about various aspects of life, even when there’s no immediate threat. Difficulty concentrating, racing thoughts, or feeling on edge. Expecting the worst in situations and imagining potential negative outcomes.

Emotional Symptoms: Feeling on edge, hypervigilance, restless, or keyed up, often accompanied by an inability to relax. Being easily agitated or irritable, especially when anxious. Experiencing intense fear or panic in response to specific triggers or situations.

Physical Symptoms: Symptoms such as increased heart rate, trembling, sweating, dizziness, shortness of breath, or gastrointestinal problems (nausea, diarrhea). Experiencing excessive sweating, trembling, or shaking.

Behavioral Symptoms: Avoiding certain situations or places that might trigger anxiety. Repeatedly performing certain actions or rituals to alleviate anxiety (such as checking, counting, or cleaning).

Sleep Disturbances: Having trouble falling asleep or staying asleep or experiencing restless, unsatisfying sleep.

Work-related stress and anxiety are cited as significant contributors to overall mental health issues

Prevalence of Anxiety in the Workplace

Anxiety related to work is a prevalent issue in modern society. The workplace can be a significant source of stress for many individuals, leading to various forms of anxiety.

According to studies by organizations like the Anxiety and Depression Association of America (ADAA) or the World Health Organization (WHO), work-related stress and anxiety are cited as significant contributors to overall mental health issues.

Contributing Factors in the Workplace

High Demands and Pressure: Demanding work environments, tight deadlines, and high-pressure situations can contribute to work-related anxiety.

Job Insecurity: Fear of job loss, layoffs, or uncertainty about the future of employment can lead to significant anxiety for many workers.

Work-Life Imbalance: Difficulty balancing work responsibilities with personal life can cause stress and anxiety, especially when employees feel overwhelmed and unable to maintain a healthy work-life balance.

Toxic Work Environment: Hostile workplace environments, harassment, bullying, or conflicts with coworkers can create a stressful and anxiety-inducing atmosphere.

Perfectionism and High Expectations: Individuals setting unrealistically high standards for themselves or facing high expectations from employers or colleagues may experience anxiety about meeting these standards.

Practical Strategies for Managing Anxiety

Deep breathing and relaxation techniques can be highly effective for managing anxiety and panic attacks.

Here are ten tips to help you use these techniques effectively:

1. Practice Diaphragmatic Breathing: Focus on deep, diaphragmatic breathing rather than shallow chest breathing. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, feeling your abdomen rise, and exhale slowly through your mouth, feeling it fall.
2. Use the 4–7–8 Technique: Inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Repeat this cycle several times. This technique can help calm your nervous system.
3. Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This helps release physical tension and promotes relaxation.
4. Mindfulness Meditation: Practice mindfulness by focusing your attention on your breath or a specific point of focus. When anxious thoughts arise, acknowledge them without judgment and gently return your focus to your breath.
5. Visualization: Imagine a peaceful and calming scene, such as a beach, forest, or meadow. Visualize yourself there, paying attention to the sensory details like the sound of waves or the rustling of leaves.
6. Counting Breath: Count your breaths as you inhale and exhale. This simple practice can help redirect your focus away from anxiety-provoking thoughts.
7. Use Relaxation Apps: There are many smartphone apps designed to guide you through relaxation exercises and deep breathing. These can be helpful tools for on-the-go anxiety relief.
8. Create a Relaxation Space: Designate a quiet and comfortable space where you can practice relaxation techniques regularly. Personalize it with soothing elements like soft lighting, calming scents, or relaxing music.
9. Practice Daily: Incorporate deep breathing and relaxation exercises into your daily routine, even when you’re not feeling anxious. Consistent practice can help build resilience and reduce overall anxiety levels.
10. Seek Professional Guidance: If anxiety and panic attacks are severely impacting your life, consider consulting a mental health professional. They can provide tailored guidance, teach specific relaxation techniques, and explore the underlying causes of your anxiety.

Remember that everyone’s experience with anxiety and panic attacks is unique, so it may take some experimentation to find the relaxation techniques that work best for you. Additionally, these techniques are most effective when practiced regularly, so consider making them a part of your ongoing self-care routine.

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

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Trigger Tracker Template — This is a FREE resource to help you keep track of the triggers in your workplace and to plan the coping strategies you will use to get through the experience.

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Photo by Fabian Møller on Unsplash

 

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