Month: November 2022

How to Feel Better About Yourself?

Do you often battle the feeling that you’re not enough? Not productive enough in your workplace, not beautiful enough for a magazine front cover, not present enough for our family, not this enough, and not that enough also…


Well, you’re hardly alone in this.


One scroll through any chosen social media will show you tens and hundreds of seemingly perfect people living the seemingly perfect life. And no matter how hard you try to convince yourself that filters don’t make either beauty or happiness, you keep on comparing yourself to things that don’t actually exist.


At the end of the day, feeling good about yourself and treasuring what you see in the mirror is easier said than done. 


The good news is that a shift of perspective can help you boost your self-confidence and your overall well-being. And another good news is that a shift of perspective is something you can successfully pursue and achieve as long as you take your time.


Are Being Happy With Yourself and Making Yourself Happy the Same Thing?


First and foremost, we must distinguish between these two entirely different concepts. 


Being happy with yourself means recognizing and using your inner resources, valuing your own strengths, and building a positive self-image based on respect for the person you are. It results from building your self-esteem and practicing the unguilty pleasure of standing up for yourself. It’s the things you feel for yourself, the inner dialogue you have, and the will to stand your ground because you are good enough. 


Making yourself happy, on the other hand, has more to do with your reaction toward external circumstances, situations, and challenges. It’s your response when things get tough and the strategy you build to preserve your well-being, even when the world seems to be moving against you. It’s your will and power to stay in control of your emotions, and it’s impossible to achieve without, first and foremost, respecting who you are. 


Or else said – how to be happy with yourself and how to make yourself happy are not the same thing. Yet they are inseparably interconnected, and each of the two is impossible without the other. 


You should first be happy with yourself in order to want – and know how – to make yourself feel better when things get rough. 

loving yourself

How to Give Yourself a Boost and Raise Your Confidence?


As we tried to clarify in the paragraphs above, respecting and appreciating yourself is the ground you’ll be constructing your entire well-being on. 


So, how do you achieve that if it doesn’t come naturally?


Like every mindset transformation, this one also begins with questioning your current point of view. If you feel you’re not enough and keep underestimating yourself, this probably originates from your past experiences. Sometimes, a deep do-it-alone shadow work will be enough to get you to the root of the problem. And sometimes, it won’t.


Talk-through therapy would be a nice place to begin if you have a long history of low self-liking and troubled confidence. Meanwhile, there are things you can do for yourself in order to improve your self-image and start altering your perception of yourself. 


Below, you will find some helpful tips for your journey.


Stop Comparing Yourself to Others


Yes, that’s especially valid if you spend too much of your time on social media and watching TV shows. Some people spend their entire lives trying to look and behave like they’re living the dream. They are usually not living it, though. 


It’s not about forgiving yourself that you’re not perfect. It’s about celebrating the fact that you’re real!


Practice Self-compassion Every Day


You’ve heard a lot about emotional intelligence, empathy, and tolerance toward others. But hey, how about you put the same effort into being equally benevolent to yourself? 


Just imagine someone you really love is going through the stuff you’re going through right now. Imagine the genuine guidance you’d give them. And then take that same advice with no regrets.


Make a Feel-good List Every Day


No, it doesn’t need to be a glittery all-rainbows-and-unicorns list about the things that make life magical. It needs to be real, and it needs to be yours. 


List the things you’re proud you’ve been through without losing your mind. List the trauma you’ve survived. List the people you love or the dreams you have. List poetry or movie quotes if that’s your thing. 


It’s about you, remember?

self care time

Respect and Take Care of Your Body


That flesh prison of yours that you keep pushing through life – it’s actually you if you think about it. Body and mind do not function separately, and they are more interdependent than we realize in our day-to-day lives. 


So, yes – eating a healthy diet is a form of self-love. Spending time in nature, breathing fresh air, and exercising is a form of feel-good therapy. You will sense and understand it in the very first week you turn it into a routine. 


Draw and Defend Your Boundaries


Showing acts of kindness and supporting others will be an essential part of your self-appreciation journey. But living your life as a people-pleaser unable to say no won’t lead you to places you’d love to be. 


Drawing boundaries is equally important in your personal, professional, and even family life. Stating your boundaries clearly and defending them in the long run, on the other hand, will help you receive the respect you deserve – first and foremost from yourself, and then from everyone else. 


Keep On Exploring All the Possibilities


This list of self-appreciation tips can go on for a pretty long time, but some other vital stages of it might include:


  • Use the power of mindfulness and visualization to set your priorities straight and start pursuing the right goals. Learning how to feel better about yourself is not an instant breakthrough but a long way you go every day. 
  • Surround yourself with people that appreciate and lift you up. You are allowed and advised to have your standards in interpersonal communication. You don’t have to settle for people who bring you down. 
  • Have your must-take time for yourself and do the things you love. If your friends and relatives don’t share your passions and interests, find the people who do. If you don’t find them – just do the things you love by yourself and enjoy the ride!
  • Leave behind the things that harm your self-esteem. Life is too short to do a job you hate, settle for a partner that deliberately hurts your feelings, or even let a family member drag you down emotionally. It might seem counterintuitive at the beginning, but once you allow yourself a healthy dose of egoism, it will all finally make sense. 


Finally, seeking professional counseling with a certified mental healthcare provider is always a good idea if you feel stuck or need guidance on your way. Feeling better about yourself can be a long ride, but the destination is absolutely worth it. 

self love

How to Make Yourself Feel Better in Challenging Times?


Self-respect and a friendly disposition toward yourself mean you’re halfway there, no matter how far you seem to be from a cloudless sky. So, when life inevitably hits, you will have to fight for your right to happiness without giving in to despair. 


In order to feel well at all times, you first need to realize that you don’t have to feel well at all times. All your emotions are equally valid; feeling broken, teary, let down, or sad doesn’t make you weak. On the contrary, it makes you authentic – so before you let it go, you first need to let it come.


How to feel better after a breakup? Cry a lot, smash some dishes probably, then talk the night away with your bestie. A few days into that kind of emotional hurricane, remind yourself what’s the reason for breaking up. It’s probably valid, right? Tell yourself you deserve better, and let the better come!


How to feel better in a toxic working environment? Write a notice to quit today and start looking for a place that will nourish your talents instead of exploiting them for nothing. State your thoughts and feelings on the front door instead of repeating them forever under the shower. Then smile, leave, and start feeling better!


At the end of the day, life feels precisely how you make it feel. Realizing your total freedom to chase happiness is the first step towards fighting for yourself. Until you realize it’s not supposed to be a fight. It’s an embrace.

How to Treat High-Functioning Anxiety?

Some people just seem to have it all. They arrive first at the office early in the morning, always looking trim, friendly, and ready to conquer the world. They have a perfect plan, a seemingly ideal family, a well-functioning social circle, and a managing position with way too many responsibilities they somehow cope with. Sounds like the dream life for many, right?


You’ll probably be surprised to know that the overachiever’s inner world rarely matches their outer appearance and behavior. The person who excels at work and life is, in fact, the most probable high-functioning anxiety sufferer. And today, we are opening the discussion on how not every type of anxiety looks and feels the same.


What Is High-Functioning Anxiety?


Unlike generalized anxiety disorder, panic disorders, or phobias, high-functioning anxiety is not a recognized mental health diagnosis. It can often go completely unnoticed because people with high-functioning anxiety seem to do pretty well in life. Better than most people, actually.


Unfortunately, that outer glow is often in sharp contrast with how those people feel. High-functioning anxiety is characterized by almost ceaseless inner tension. Some describe feelings of worry, ongoing stress, and obsessive thoughts, while others have sleep disorders, restlessness, and irritability.


There is limited research and basically no reliable data on how many people in the world suffer from high-functioning anxiety. The first reason is probably that they simply don’t seem like they suffer. And the second reason is that scientists have been investigating the issue for way too short a time to present reliable statistics.


Do I Have High-Functioning Anxiety?


High-functioning anxiety is often overlooked and simplified with the brief “that’s just me” explanation. What’s more – that type of inner restlessness, agitation, and a strange feeling of disturbed excitement is frequently perceived as the main reason for the person actually to excel at life.


There is still no reliable high-functioning anxiety test approved by psychology experts, but there are several signs you can notice and analyze. If you are highly organized, competitive, ambitious, and impatient, you’ll probably need to read on. If you’re kind of obsessed with productivity and time management, if you have skyrocketing standards for yourself and others, and if you always need to be busy and see self-care activities as a waste of potential… We might have some food for thought for you.


If you ask the social circle of a person with high-functioning anxiety, they will describe them as a confident, reliable, and usually very smart acquaintance. If people see you that way, but you don’t really feel that way at all – you are most probably living with high-functioning anxiety without even realizing it.


buried in anxiety

7 Signs of High-Functioning Anxiety


Described briefly, the most common high-functioning anxiety signs are as follows:


  • You are proactive, organized, and detail-oriented. As a result, you usually achieve a lot in whatever you undertake, and you do it passionately, sometimes clearly ignoring your work-life balance.
  • You have insanely high standards in your professional and personal life. Yet, you can remain stoically loyal to a fault while still feeling intimidated by the large gap between you and the people you surround yourself with, thus becoming unemotional and cold in the long run.
  • Your mind is always racing, and you can’t even process your own thoughts at all times. You can talk a lot, be totally restless, have nervous habits such as biting your nails and even engage in alcohol or substance abuse as an unhealthy coping mechanism.
  • You usually can’t enjoy the moment and simply relax. Instead, you are either anxiously planning for the future, nostalgically dwelling on the past, or merely feeling guilty that you’re “wasting time” instead of getting something done.
  • You often overthink and procrastinate, after which you destroy yourself with crunch-time work and deadline-driven overtime hours. You overanalyze and sometimes fail your future plans and ambitions, waiting for things to get perfect.
  • You find it hard to say no and perceive every request as a challenge you can’t turn down. As a result, you have a rather unhealthy schedule and sometimes limited social and intimate life.
  • You experience physical and psychosomatic symptoms such as sleep disturbances, fatigue, muscle tension, and sometimes even a tingling sensation in the area of your head, shoulders, or arms.


Last but not least, some experts argue that a high IQ is also closely connected with high-functioning anxiety. In fact, a 2005 study found that financial managers with high anxiety levels made the best money managers as long as they also had a high IQ.


Is It Normal to Have High-Functioning Anxiety?


Though not an official mental health disorder, high-functioning anxiety is definitely not the optimal state of mind. Furthermore, if the condition goes untreated, it can easily progress into a generalized anxiety disorder, obsessive-compulsive behavior, or depression.


Suppose you spot and recognize a tendency toward the behavior described above. In that case, you are highly advised to consult a mental health professional and address the issue before it escalates beyond your control.


anxious at work

How to Deal With High-Functioning Anxiety?


The high-functioning anxiety treatment is very similar to the treatment of generalized anxiety disorder. It can include therapy, prescription medications, or a combination of both.


Of course, reaching out to a certified mental health practitioner is always the best thing you can do. But still, there are different tips you can try in the meantime in order to manage the difficulties caused by high-functioning anxiety.


Some techniques you can try to implement into your everyday routine include:


  • Build a self-care routine that circles around relaxation, mindfulness, and rest. Take 10 minutes a day to practice meditation or other mental health techniques to teach your mind and body how to simply do nothing.
  • Reflect and work on your thought patterns. Try to limit pessimistic predictions, competitiveness, and assumptions that you will let yourself (or somebody else) down by taking your personal time off.
  • Try to maintain a regular sleeping pattern. Sleep deprivation will gradually worsen your anxiety, and taking eight hours of sleep during the night will balance your stress hormones on an entirely physical level.
  • Mind your lifestyle. Little details can change a lot, so begin with limiting your caffeine intake, eating more fresh and raw food, and exercising at least two times a week outdoors, if not more.
  • Practice healthy egoism. Learn how to say no to things you don’t want to do, delegate responsibilities, and don’t overthink for years before you leave unsatisfying relationships that drag you down emotionally.


Finally, get ready to let your high-functioning anxiety go. You will be the same person with the same qualities even when your unhealthy overachiever mentality is far gone. With just one essential difference – you will have replaced anxiety with calmness and peace.

Why Is Empathy Important – Theory and Practice

Empathy is an increasingly relevant topic in a world where people grow apart, divided by digitized communication, social segmentation, and multiculturality. More or less often, this diversity of opinions, lifestyles, and beliefs can become a challenge to one’s own capability to show not merely acceptance but high emotional intelligence.


But then, if feeling empathy towards strangers or loosely related acquaintances is a hot topic, what about being empathetic towards our closest ones? If you take your time and think about it, you will probably recall a situation where you found it difficult to show empathy towards your own significant other or even your child.


So – what precisely is empathy, why is it important, and how does it benefit us and everyone around us? Below, you will find our brief guide into the world of empathy – a term that’s easier explained than practiced and more important than you would probably suppose.


What is Empathy: Some Definitions


Many people, organizations, religions, philosophical schools, and psychology experts have tried to define empathy through the ages.


Though explained with examples millennia back in time, the social and moral nature of compassion has become a central motif of discourse around the eighteenth century in the writings of David Hume and Adam Smith. By this time, David Hume writes that “the minds of men are mirrors to one another,” while Theodore Lipps defines empathy as the mere “experience of another human.


Here are some other definitions of empathy that will give your understanding depth and perspective:


  • According to the American Psychological Association’s Dictionary of Psychology, empathy is “understanding a person from his or her frame of reference rather than one’s own, or vicariously experiencing that person’s feelings, perceptions, and thoughts.”
  • The Stanford Encyclopedia of Philosophy defines empathy as “the psychological capacity to know what other people are thinking and feeling, to emotionally engage with them, to share their thoughts and feelings, and to care for their well–being.”
  • In the Merriam-Webster Dictionary, you will read that empathy is “the action of understanding, being aware of, being sensitive to, and vicariously experiencing the feelings, thoughts, and experience of another.
  • In Christianity, empathy is mentioned multiple times, but the most famous citation comes from Romans 12:15, which says, “Rejoice with those who rejoice; mourn with those who mourn.”


Finally, the finest explanation of empathy in literature comes from the American poet Walt Whitman and his famous line, “I do not ask the wounded person how he feels, I myself become the wounded person.”


All of this being said, empathy is nothing but being able to jump out of your shoes and tune in to others’ emotional states. It’s not just about the rational cognitive understanding of the situation but also about emotional intelligence and the ability to feel compassion and show kindness.


emphaty in children

Why Is Empathy Important in Real Life?


The theory is one thing, but real life takes us far beyond written definitions. So – how does empathy alter our quality of life on a day-to-day basis?


There are multiple reasons why being empathetic matters in real life, and here is a short list to begin with:


  • Practicing empathy helps you better understand the motifs and behaviors of others. It can be your own emotional compass, thus ensuring your confidence and resilience in social situations.
  • Empathy is also a powerful tool for building meaningful relationships and growing a healthy social circle based on acceptance and respect. It gives the fundamentals for fairness, justice, and equity in your relationships, be they friendly, intimate, or professional.
  • Experiencing empathy helps you feel connected to others by paving a solid two-way street toward being valued, loved, and cared for by the people you surround yourself with.
  • Empathy improves communication and opens the door to honesty in your life. When you actually listen instead of just formulating your reply, you reach a whole new level of connection – and experiencing that will show you just how valuable it is.


At the end of the day, empathy is one of the central traits of being human. And as natural as it sounds, it often needs nourishment in order to grow, develop, and bloom.


What Are 2 Benefits of Empathy?


There are way more than two benefits of feeling, showing and practicing empathy in your communication with others. And still, there are two essential tracks in which those benefits manifest themselves.


First, it makes your own life better by giving depth to your experience of others. When Aristotle said that “man is by nature a social animal,” he touched a string – because no one can live happily alone. Empathy is a way to grow your interpersonal connections into something meaningful and beautiful.


Second, empathy obviously makes things easier for everyone around you too. It’s how you make your friends, family, relatives, and colleagues feel understood, appreciated, and valuable. It’s the basis of establishing healthy relationships and a massive contribution to the overall well-being of your community.


emphaty in adults

What Is a Good Example of Empathy?


Some people have the natural ability to read others and are instinctively good at catching the air in the room. Fortunately, you don’t necessarily need that superpower in order to be an empathetic human being.


One super simple example of empathy is, for example, active and engaged listening. Unlike automatic responses and self-centered dialogues, active listening is about actually paying attention to what others are trying to communicate. Moreover – it’s about trying to figure out how they’re feeling and how you can give meaningful, valuable, and helpful advice.


If you think about it, intentional and engaged listening is a rare thing to encounter. And if you’ve ever experienced that kind of response from a person around you, you already know the precious feeling of being someone’s priority, if even for a brief half an hour.


So, instead of asking yourself „Why do people lack empathy?“, you should probably begin by asking yourself if you are giving out the things you’re expecting to receive.


How Does Empathy Make You Feel?


Long story short – empathy feels equally good when you’re showing it to others and when you’re receiving it from them. It’s the satisfying feeling of connection, support, and compassion. It’s the joy of placing yourself among equals and sympathizing with both their happiness and their trouble.


The good news is that empathy is actually something you can work on and improve. It begins with emotion recognition and social skills, it goes through attention training and communication skills, and it reaches all the way to your own individual well-being.


So – it’s never too late to become better at empathizing with others, and today is the best way to start that journey, with RelaxifyApp!

All You Need to Know About the International Day of Happiness

As simplistic as it sounds, cherishing happiness and feeling gratitude for the good things in your life may be a far shot to achieve in everyday life. Trapped in continual must-dos and should-bes, we rarely just cherish the moment. So, having a special day devoted to happiness sounds like a bright idea, doesn’t it?


In fact, this day exists, and it’s officially celebrated internationally on March 20th. So what is it all about, and why should you mark it in your calendar right now? Have a glimpse behind the curtain in the paragraphs below!


What Day Is Happy World Day?

The International Day of Happiness was first established in 2012 and was first celebrated officially in 2013. Since then, it has become an annual event, observed by millions of people on a global scale.


In its origins, the International Day of Happiness was conceptualized by the United Nations and the Action for Happiness non-profit group, composed of people from 160 different countries. Back in 2011, the General Assembly of the UN adopted a resolution that acknowledged happiness as a “fundamental human goal” that is no less important than economic growth.


Two years later, all member states of the United Nations honored the world’s very first International Day of Happiness. Its purpose was, and still is, rather simple – to serve as a reminder that happiness shouldn’t be an occasional treat but a normal state of everyday life in the routine of modern people.


woman being happy at home

What Is an Interesting Fact About the International Day of Happiness?

For more than a decade, International Day of Happiness has been celebrated around the world by organizing events, giving out acts of kindness, and reflecting on one’s personal life satisfaction levels. During this special day, everyone is encouraged to turn into themselves, analyze what makes them truly happy, and seek to integrate more of it day to day.


Every year, the holiday gets assigned a specific theme that reflects people’s most pressing challenges and most precious inner resources. The theme serves as a focal point for overcoming societal obstacles, sharing emotional support, and growing stronger together – with a smile!


International Day of Happiness is an excellent time to take a glimpse at the annual World Happiness Report too. An interesting fact about the report is that it has a well-established and year-long leader. Finland has been the happiest country in the world for four years in a row now, so you can give a little cheer to the people who genuinely celebrate themselves every day!


What Was the Theme of the International Day of Happiness in 2022?

2022 will surely be remembered as the global comeback to normal after the outburst of the COVID-19 pandemic. As social isolation, workplace-related transformations, and primal fear for our lives took over for more than two years, we all needed a little pushback into our own shoes. And International Day of Happiness was there to kindly give it to us.


The theme of the 2022 holiday was “Build Back Happier,” and it was aimed at achieving global recovery from everything we’ve been through. Multiple events were organized all over the world in celebration of recovery – as some recovered from worsened mental health, some from economic instability, and some from deep grief over lost ones.


We can still only guess the theme of International Happiness Day in 2023. So far, we only know one thing for sure: it will be a Monday. Well, everyone needs a fair reason to be happy on a Monday, right?


happy in a tulip field

So How Do You Celebrate?

International Happiness Day has a very special philosophy of celebration. It’s based on the simple fact that happiness looks different to each and every person. So – no rules, no traditions, and no compulsory elements are ever followed during the celebrations.


Instead, people are encouraged to reflect on themselves and find their own way to treasure happiness here and now. And – even more importantly – keep that effort going further into every following day.


All you need to do is surround yourself with positivity, whatever that might mean for you personally. It could be a movie night with friends, a quiet night in with a paper-made book, or the raving party you’ve been planning for a while now.


Sharing happiness is the best way to multiply it, so you can spend the day with your childhood friends, your family, or your significant other. It’s all good as long as it’s good for you! So – do what makes you happy, focus on gratitude, and grow your joy list until it takes over all the stress, negativity, and second thought between you and your most festive and fulfilled version. You could always try RelaxifyApp premium!

How To Stop a Panic Attack?

Panic attacks are characterized by an intense feeling of anxiety that overwhelms you and causes a variety of physical and emotional symptoms. The sense of danger and dread is often accompanied by shortness of breath, racing heart, nausea, and throat tightness that can make it difficult to breathe properly.


This cocktail of unpleasant experiences storms in rapidly and can heavily influence your quality of life. It can last from five to over thirty minutes, leaving you frustrated and restless for hours to come. You can even experience panic attacks when waking up, thus definitely not beginning the day at your very best.


In the paragraphs below, we are digging deeper into the subject of panic attacks, including their potential causes and the things you can do to overcome them timely.

What Triggers Panic Attacks?

Panic attacks can derive from both physical and emotional origins and, sometimes, from a combination of both. Though increasingly common, this condition is far from uncomplicated from a psychological point of view, so generalizations are rarely a working solution.


There isn’t a single thing you can blame panic attacks on. Anyway, some proven panic attacks causes are:


  • Traumatic experiences, violence, and abuse;
  • Major life stress that goes unaddressed;
  • Hormonal or chemical imbalance in the body;
  • Unhealthy habits such as smoking, drug use, or high caffeine intake;
  • Chronically worsened sleeping patterns and sleep deprivation;
  • Genetic predisposition to anxiety and/or panic attacks;
  • Stressful working environment, burnout, etc.


Unlike these general risk factors, immediate panic attack triggers are highly person-specific. For example, a panic episode can be provoked by certain trauma reminders, people’s behaviors, or even climate specifics such as too hot or too cold weather. Often, panic attacks seem to come out of nowhere, making it challenging for a person to recognize its actual trigger.


Can Panic Attacks Kill You?

If you’ve ever experienced a panic attack, you already know how frightening the combination of symptoms can get. And that’s especially true when it comes to the first-ever encounter with the condition. In fact, many people share that going through a harsh episode can leave them wondering if they’re experiencing panic attacks or heart attack.


The truth is that panic attacks can’t kill you, and they usually won’t cause any physical harm. That’s a fundamental piece of information you should remember every time you encounter a panic attack, as it will help you reduce the severity and duration of the symptoms.


Though some panic attacks signs such as a racing heartbeat and shortness of breath might make you think you’re dying, you’re safe.

man having panic attack

How Do You Stop a Panic Attack?

There is no single science-approved tactic for stopping a panic attack midway through. Instead, giving yourself help with panic attacks is a journey you should walk until you find what works best for you.


This being said, panic attacks help professionals share different strategies you can try in order to prevent and discontinue a harsh anxiety episode. And these are:


  • Focus on your breathing. If you’re experiencing short and sharp breaths, try breathing as deeply, calmly, and gently as possible. First, breathe in from your nose; then hold your breath for a couple of seconds; finally, breathe out through your mouth.
  • Stay grounded in reality. First, recognize what’s happening to you, and don’t let anxiety feed on your fear for your health – you’ll be okay, and this will pass. Then, focus your attention on the physical world around you and understand that nothing’s changed except for your subjective perceptions.
  • Control your thoughts. Keep repeating to yourself that you’re strong, you’re safe, and you will go through this untouched. If that’s not achievable, write yourself a script of comforting and reassuring words and wear it in your pocket. Then, when the panic attack kicks in, bring it out and read it.
  • Engage with immediate comfort-bringers. Play a song you love, give a call to your best friend, look at a picture from your happiest day, or just pet your dog or cat if you have one.
  • Learn to practice progressive muscle relaxation. Letting go of the tension in each part of your body will calm you down. And though this can be hard to achieve in the beginning, soon enough, you’ll be able to guide the process yourself in times of need.


Last but not least – never hesitate to seek professional counseling if panic attacks take too much of you. Cognitive-behavioral therapy proves a long-term working solution as it digs deeper into the origins of your condition and helps you heal the wounds your body is unconsciously reacting to.

How Do I Stop a Panic Attack in 3 Minutes?

If you’re attending an event or you’re in the middle of something important to you, you’ll definitely want to deal with your panic attack as quickly as possible.


The best way to try and do this is to breathe, focus, and accept the situation. Don’t sink deeper into panic and let it unveil like a physical and not an emotional state. If you’re well-prepared to stay confident, physical symptoms will only brush the surface without ever evolving into the full-power dread of a harsh panic attack.


Once again, there are different lifestyle habits you can stick to in order to prevent panic attacks. Sleep, nutrition, and rest are, for example, among the most important ones on the list. If you put conscious effort into actually taking care of yourself, you will be able to reduce both the frequency and the severity of your anxiety attacks.

What Is the 3 3 3 Rule for Anxiety?

There is another tactic for anxiety management worth mentioning, and its originator is called Tamar Chansky – a psychologist and author of the book Freeing Yourself from Anxiety. He proposes the easy-to-follow 3 3 3 rule:


  1. Look around you and name three different things you can see.
  2. Then, name three different things you can hear.
  3. Finally, move three different parts of your body.


This simple exercise can ground you and serve you as a powerful reality check. It will keep your mind focused on yourself and your immediate environment, thus distracting you from conspiring about non-existent threats that bring you down.

woman having panic attack

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