• Greg Rittenhouse

Keeping Anxiety At Bay

A guest article by Sophie Letts of

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How to Keep Anxiety Attacks at Bay

Everyone occasionally deals with anxiety at one level or another. However, anxiety attacks are a different thing. Anxiety attacks can last for hours on end and leave you feeling overwhelmed by worry and fear about a particular situation or event in your life. And they can impact you for months thereafter.

If you regularly deal with excessive anxiety, there are some practical steps you can take to reduce it and prevent attacks. Breath of Life shares a few tips to help get you on track to less anxiety and better mental and physical health:

Make a change.

Sometimes life circumstances can lead to excessive anxiety and attacks. Take an honest assessment of your situation and see if you can identify any triggers for your anxiety. For example, does your job make you anxious or overly stressed? If so, it’s worth considering making a career change.

Think about returning to school for an online degree. Not only can it prove more cost-effective, but an online program will allow you more flexibility in your schedule. Because you can finish your degree at your own pace, you will have more time for work, family, and personal time. There are many different fields to choose from when it comes to getting a quality online education—from business administration to health information management to human resources management.

Create a yoga routine

Yoga is a good practice to assist in relieving anxiety. There are many different types and styles of yoga, and each one helps to stretch out and strengthen your muscles as well as yield a plethora of mental health benefits.

One aspect that yoga heavily focuses on is breathing. Breathing exercises are very effective at reducing anxiety and preventing attacks. Breathing in completely, using the diaphragm, allows oxygen to more easily enter your blood stream while at the same time helping you to focus. Taking the time to control your breathing, even if it’s just for a few minutes, can do wonders for providing you with a new, healthier perspective.

Adopt a strenuous activity

Along with yoga, consider some rigorous activities you can add to your routine. Regular exercise can go a long way in keeping your stress and anxiety levels in check. Whether you choose to run, lift weights, do HIIT workouts, go cycling, or engage in any other physical activity, do it at least four times a week to reap benefits.

Revisit your diet

Wholesome eating is another habit that can improve your overall health, as well as helping to reduce anxiety. In essence, a good diet provides your body with the vitamins and minerals it needs to reach peak performance.

Don’t stress out about completely transforming your diet. But do try to eat balanced meals that will benefit your physical, mental, and emotional health. Specifically, try adding more omega-3 fatty acids, which are known to reduce anxiety in certain individuals.

Go to bed

You likely know that sleep is important. But it’s also one of the easiest habits to neglect, particularly when you’re busy. Nonetheless, experts recommend that adults get at least seven hours of restful sleep each night.

If that sounds impractical for your current lifestyle, consider how you can change it. Establishing a bedtime, reducing blue screen usage, and finding relaxing activities to do before bed can go a long way in preparing your mind and body for a good night's sleep.

Get support

Finally, surround yourself with a support network of people who care about you. This includes family and friends, but also many professionals who can help you navigate challenges ahead. For instance, Breath of Life loves to help our clients reduce anxiety and improve their overall quality of life through breathing, retraining and re-education!

While some anxiety is normal, excessive anxiety can have profound negative impacts on your life, if not properly addressed. Consider any changes you can make to your life circumstances to help keep anxiety attacks at bay, and look into yoga and other exercises you can add to your routine. Lastly, make healthy changes to your diet, try to get adequate sleep, and build a support system that will help you overcome any obstacles ahead.

To learn more about how breathing reeducation can improve your health, peruse our website, and / or contact Greg at

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