Health articles review

Top 5 coping articles and self care list.

Coping with Panic Attacks

A panic attack is a fast onset of emotions such as anxiety or intense fear. An attack can be debilitating. Having one can manifest as physical ailments, too. Some people will begin to shake and have trouble concentrating. Others may cry uncontrollably.

Panic attacks can cause nausea and dizziness, pressing chest pain and tachycardia. Many people who suffer from them report feeling as if they’re going to die. These attacks can be extremely frightening to the person suffering from them as well as to the people who witness them.

If you struggle with panic attacks, there is something that you can do. Self-care tips can help you cope with a panic attack. Understand that you aren’t out of control. It only feels like you are.

Take deep, steady breaths. Breathing in slowly and letting the air out slowly can help you calm both your racing mind and heart. While you’re doing the breathing, repeat to yourself that everything is going to be okay.

While a panic attack can feel like it lasts forever, you might find that the worst of it passes in just a few minutes when you use breath control. Remember that the fear that’s associated with a panic attack feels real but it isn’t.

You might feel that you’re not where you actually are. If your panic attacks are a result of trauma, you might feel that you’re back in time and place to where the trauma occurred.

You might believe that impending doom is about to happen but it’s not. Ground yourself in reality as you’re going through the attack. Tell yourself where you are, that you’re safe that the attack won’t last forever.

A good way to ground yourself in reality is to make a connection physically with your present moment. This might be something like feeling the arms of the chair or touching the arm.

Touching something else helps you redirect your attention. This is also true of sight. Look at something while you’re in the panic attack. Pay attention to how it was made and the colors of it. This is known as a redirect and it helps calm panic attacks.

Some people find it beneficiary to use exercise as a means of practicing self-care during panic attacks. Go for a walk or spend time throwing a ball back and forth with a dog. Doing something physical can be a way of redirecting as well.

For some people, there is a need for intervention. When the fear is overwhelming and it’s impacting their ability to function, seeing a therapist and prescription medication can help. Sometimes, it’s a combination of the two. Self-care for panic attacks is critical before, during and after they occur.

Coping with Difficult People

Everyone has someone difficult in their lives. It could be a family member, a friend or a coworker. There’s the drama queen – this person lives and breathes drama (his or her own or someone else’s). Nothing is a simply reaction – everything is an overreaction.

Then there’s the complainer – the person who never seems to be happy or satisfied with anything or anyone. They continually gripe. There’s the dream killer. Whatever dream you want to do or you’re excited about, they’re going to tell you everything that’s going to go wrong and give you case after case of people who tried and flopped.

You might have a perfectionist in your life, or a know it all – or someone who’s sarcastic or ridicules people. You may have that person who makes hurtful, snide remarks then says they were just joking.

Regardless of the type of difficult person you have to deal with, the results are the same. They drain your mental energy and if you’re not careful, you can find yourself being affected by some of their habits.

There are ways that you can have a solid plan for self care in place so that these people don’t get to impact your mental well-being. If someone is spewing negativity, or they’re railing about something that you know has the power to affect you, first, take a deep breath and slowly let it out to center yourself.

Then, ask yourself if there’s any truth to the statements or situation. If there is, decide if it impacts your happiness, finances, relationships, or your job. If the answer is no, let it go.

There’s no need to jump into the middle of drama that’s not yours. If the difficult person is bringing or creating a situation that does have something to do with you, ask yourself if you can change it.

If so, ask what the best way to deal with it is. If there’s no action that you can take then let it go. Trying to solve the unsolvable is a recipe for success. Recognize that sometimes, there is no closure and you simply have to move on, leaving things as is.

Don’t engage with difficult people who are just looking to complain, insult or tear you down. It’s not your battle. Let them be angry or miserable and don’t take on that burden.
With good self-care habits, there should be firm boundaries in place for dealing with difficult people.

You can say that you don’t want to hear something if it’s negative or gossipy or you know it’s not going to serve a good purpose in your life. You can also state that there’s nothing you can do if a difficult person is pressing you for help you don’t have or don’t want to give.

Sometimes, no matter what you do, you can’t help the other person. Walk away from difficult people that are negatively impacting your life. Go and recuperate from the stress by relaxing and rejuvenating yourself with something positive that nurtures you.

Coping with Politics

With every election, people on both sides of the political fence feel the effect of whether their pick wins or loses. Sometimes, an election can be particularly stressful and when that happens, the stress can manifest outwardly with physical and emotional ailments.

Some people report feeling anxious or depressed. Politics always brings out the worst in people and that can spill over into the office atmosphere, in numerous places on social media and among friends or family.

People have been bombarded with conversations centered around the division among political parties as well as among those who support those parties. This constant bathing in negativity can cause a lot of inner turmoil.

You may find yourself experiencing the same health issues as if you had the flu or other physically draining sickness. Knowing how you can cope with politics is the best path to self care in today’s political climate.

By learning how to take care of yourself, you’ll be able to manage your level of stress and get through the emotional turmoil. You may find yourself exposed to a constant barrage of loud, negative and pushy people or exposed to name-calling and opinions online that make you feel edgy and upset.

What you must do is first realize that just because there’s chaos all around you, it doesn’t mean it has to reside within you. You can find calm in the midst of a political storm.

Begin by acknowledging what’s true for you – the ideals that you stand for, the morals that you have, and you will find peace. By showing kindness instead of anger, mercy instead of judgment and listening instead of shouting, you take back control of your own emotions.

The political upheaval won’t be a trigger for you anymore because you’ll be grounded within yourself. Search yourself and cling to your values. Let that be your focus, on what’s good and uplifting rather than on what’s divisive and hate-filled.

When you do come across an article or a conversation that’s negative and you know it’s going to be filled with anger, you don’t have to engage. You can leave the conversation. You can stop reading the article.

Fires die out when there’s nothing fueling them. Just because someone’s shouting from the rooftops doesn’t mean you can’t move beyond earshot. Stop reading the news. Regardless of your political affiliation, the news is often filled with sarcasm, mean spirited writing, hateful comments and words designed to agitate readers, listeners and viewers in order stir people up so the site or station builds traffic.

Don’t let the chaos online be the determining factor of what you think and feel. Replace the negative with the positive. Turn off the hate and listen to something that brings enjoyment to you, like an audiobook.

Seek out activities that makes you laugh. Listen to music and not talk radio. Share your worries about the political environment with friends who can help you feel balanced. Spend time helping others or engaging in things that keep your mind off what you can’t change in that very moment.

Coping with PTSD

Post Traumatic Stress Disorder or PTSD can strike anyone regardless of age. It can be caused by being affected by or witnessing a trauma. It can also be caused by repeated exposure to trauma.

If you have PTSD, it can affect every area of your life unless you learn how to cope with it. When you understand what you can do to cope, it gives you a feeling of control. Some self care strategies you can use for dealing with the condition is to first understand that PTSD is not who you are – it’s about what’s happened to you that’s caused a reaction within you.

Some people with the condition tend to keep it inside for fear that people won’t understand what you’re going through or might judge you. PTSD is something that’s important to talk about – especially among people who understand the condition and the toll it can take on you and your loved ones.

If you have the condition, the best first action step is to join a support group of other people living with PTSD. It can help you forge friendships with people who understand. If you can’t make it to a physical support group, then find one online.

This support is instrumental in your recovery process because one of the things that PTSD can do is make those who have it feel like they’re all alone in their struggles. Learn everything you can about the condition.

This way, when you go through a symptom, it won’t catch you out of the blue. Also learn what your triggers are. This may be a sight, a sound, a place or a smell. Understand that you may need to explain to people what it is that you need from them.

When it comes to family and friends, they mean well and want to help, but they also want to give you your space – even though that may not be what you need. So tell them how they can help you.

Do things that make you feel relaxed or that make you laugh. Learn how to meditate or take up yoga. This can help you learn how to relax and how to deal with the emotions when you’re having a bad day.

Get plenty of exercise. This gives you a natural endorphin boost that can lift your mood and help when you’re dealing with emotions such as sadness or anger. Make sure that the exercise is one that you enjoy. Go easy on yourself.

Don’t beat yourself up when you have a bad day. Take care of yourself physically by getting enough sleep. This part is important when you have PTSD, since a lack of sleep can worsen the symptoms.

Take some time for yourself when you feel that you’ve reached your maximum limit for stress and are about to overload. Get into therapy. A therapist trained in PTSD treatment can help you learn how to reprocess what you’ve been through.

Coping with Uncertainty

Uncertainty is the unpredictable. You feel apprehension and that’s usually connected to the unknown. You might be in the middle of circumstances and you don’t know what the outcome is going to be.

Not knowing what’s coming or how you’re going to get through something can be difficult to handle if you don’t know how to cope. Being stuck in uncertainty can make you lose sleep, make you lose your appetite or overeat.

It can cause all kinds of physical problems as well as open the door for fear, anxiety, irritability and depression. Using self-care techniques to cope with uncertainty can help you feel calm and eliminate physical manifestations.

One technique is to control the “what if” reaction. When things are uncertain, many people immediately jump to conclusions. They’re projecting the worse case scenario and living in fear.

Conquer that by not dwelling on questions that you don’t have any answers for. Kick the negative mindset to the curb. Stop letting your mind stew on anything unpleasant that may be going on.

Look for the positive instead. You can think of something good that’s happened to you or how you’ve overcome something in the past and how that gave you strength. Thinking this way will help you see that the uncertainty is something that you will overcome.

Uncertainty is difficult because you may be called on to make a decision and you feel like you can’t because you just don’t know what to do for the best outcome. When you don’t know what action to take, list all the pros and cons of the situation and make a choice based on that outcome.

But if you’re uncertain about a move – whether it’s personal or related to your career – then it’s okay to take some time and think things over. Because sometimes uncertainty is related to a situation that doesn’t have to be solved right then.

Accept that you’re not going to be able to fix or handle everything. Be wise enough to learn what to let go of and stick to the facts of what’s happening. Accept that you can’t predict the outcome and realize you don’t have all the answers so you can move on.

Free yourself from the urge to be 100% correct. Let yourself be human. Sometimes people are faced with uncertainty because they want to make sure they’re right. They’re afraid that if they don’t know something, it means they risk failure.

So what? Failure happens. You will survive it and you will grow because of it. Uncertainty can cause you a lot of strife and upheaval. You can feel like you’re in some pretty rough circumstances – and you might be.

But if you focus on the circumstances, it makes them appear bigger than they might really be. Focus on what’s in your power to do or handle right now and that’s it.
Remember that whatever goes on, it’s not the end. You can always start fresh.

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