The Essential 5 Steps To Calm Down During An Anxiety Attack

An anxiety attack can be unexpected and overwhelming. The attacks are usually accompanied by a variety of physical and emotional symptoms.

The physical signs are nausea, labored breathing, sweating, and a quickened heartbeat. Some people also report feeling chest pains. The emotional symptoms include intense surges of fear and constant worrying.

Panic attacks are sudden, and they hit fast. The following methods can help stop an attack and reduce the chances of one occurring:

1. Acknowledge and Accept

It will help your situation to accept when you suffer a panic attack. This is especially true if you’ve suffered such attacks before. Don’t try to ignore or distract yourself from the impending experience.

You should recognize that a panic attack is temporary, unlike a heart attack. This will help you overcome the fear that you’re dying or danger is coming. It will also help you focus on other recovery methods.

2. Close your Eyes and Breathe Deeply

Anxiety attacks temporarily block your ability to remember, think, and focus. Taking in slow and deep breaths will give you time to regain these functions. Learn to relax during a panic attack, and don’t be quick to react.

Try breathing in and out with four counts each time. Closing your eyes will block distractions and help you focus on your breathing. It’s also a way of avoiding the stimuli that cause the panic attack.

3. Practice Mindfulness When You Suffer an Anxiety Attack

A panic attack gives a detached feeling that separates the victim from reality. Mindfulness is the trick that will ground you to the existence of your physical surroundings.

Practicing mindfulness involves focusing on familiar sensations, like feeling the texture of your jacket in the palm of your hands. These activities will give you a firm grip on reality and give you an objective to concentrate on.

4. Use Muscle Relaxation Techniques

Learning to relax your muscles will help your body respond favorably during an anxiety attack. Muscle relaxation techniques work like deep and slow breathing.

You should consciously relax your muscles one at a time. For example, begin within the toes on your feet and work your way up to your neck muscles.

These techniques tend to work if you practice them before an actual anxiety attack.

5. Keep a Lavender Inhaler Close

Lavender is known to soothe and relieve some symptoms of anxiety. If you’re prone to anxiety attacks, you should keep some lavender oil on hand. Breathing in the scent gives a relaxing effect.

Lavender inhalers are available online and in local pharmacies. Be careful not to use lavender with benzodiazepine medication. Combining the two results in extreme drowsiness.

The same triggers often cause panic attacks. These triggers include crowded places, enclosed spaces, financial problems, or certain foods, among other things. You should learn your triggers and work to reduce or avoid them.

If you suffer from frequent anxiety attacks, you can opt for this choice of therapy.

Wrap-up

Your anxiety attack will stop; all you have to do is make yourself comfortable while you sit it out. You should pay attention to the patterns of your attacks and visit a professional about it.

For more tips and information, please explore the other sections of our blog.

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