12 Tips to End Up With an Anxiety Attack

By means of an anxiety attack, it can feel a fear and racing intense. But, there are ways to be able to focus and have control of your mind and body.

Stop Anxiety Attack

The anxiety attack, or panic attack, is a moment of fear and discomfort intense. These attacks appear suddenly, for no apparent reason and is usually disabling. Are unpredictable and can happen during sleep.

The anxiety is a natural resource and the utility that prompts people to seek positive solutions. Can become pathological if it is exaggerated and recurring. This causes changes in the healthy functioning of the individual, incapacitating them for the daily tasks.

POSSIBLE CAUSES

The anxiety attacks usually occur in response to critical events or stressful. It is a mental disorder that occurs in moments of sudden and without apparent cause. In these moments, the individual feels a fear so intense that is going to happen something bad, get out of control or die.

These episodes usually last about 10 to 30 minutes and are manifested through physical symptoms that resemble a heart attack.

HOW TO KNOW IF YOU ARE HAVING AN ANXIETY ATTACK

The anxiety attacks or panic attacks lead to extreme anxiety, accompanied by physical symptoms that resemble a heart attack,leading the individual to think that you are going to die.

Have at least 4 of the following symptoms:

  • Tachycardia;
  • Shortness of breath;
  • Chest pain or discomfort;
  • Tingling;
  • Dizziness;
  • Tremors;
  • Nausea;
  • Blurred vision;
  • Dry mouth;
  • Difficulty swallowing;
  • Sweats;
  • Waves of heat/cold;
  • Sense of unreality;
  • Depersonalization;
  • Feeling of imminent death.

There are individuals who live in fear of having another attack, which makes your anxiety increase even more. This favours the occurrence of more attacks, making it a vicious cycle.

HOW TO STOP AN ANXIETY ATTACK

Faced with this situation there are some measures that can help. With training, it is possible to learn to control the anxiety attacks. We present you 12 tips to help you get control over the anxiety attacks.

1. BREATHE DEEPLY

During anxiety attacks it is normal to start hiperventilar. Breathing deeply helps to decrease anxiety, increasing the flow of oxygen to the brain and making him think more clearly.

Try the following steps:

  1. Adopt a comfortable position with the spine aligned;
  2. Close your eyes and inhale deeply, as if smelling a flower;
  3. Release the air slowly, as if you were a candle, and relax all the muscles;
  4. Repeat as often as necessary.

If your breathing is too fast, you can use a paper bag to help decrease the breathing rate. As soon as you can breathe more calmly, you can begin to breathe deeply.

2. DISTRACT YOUR MIND

To turn off the state of anxiety, make your mind if to distract you from what is happening. You can, for example, count to a hundred, to declaim poems or doing mental calculations. Try this technique until you are able to calm down.

3. RELAX THE MUSCLES

The technique relaxation progressive consists in the contraction of the muscles of the whole body and its consequent relaxation.

It has two objectives: help you focus on another thing and simultaneously relaxes your muscles. Must begin with the facial muscles and go down to relax all the muscles.

To do this follow these steps:

  1. Put more pressure on the muscles for 10 seconds;
  2. Relax the muscles for 20 seconds;
  3. Pass to the muscle group following;
  4. Start with the shoulders, arms and hands, fingers, chest, and abdomen, thighs, legs, and toes of the feet;
  5. Repeat 3 times, breathing ever deeply.

4. REPLACE THE NEGATIVE THOUGHTS WITH POSITIVE

Try to focus and think of positive things. For example, if you are eager to have to ride a plane, think about how you are going to be good for a vacation with your family or friends.

5. TAKE YOUR MIND TO FAR

Guide your mind to a place a feel comfortable and relaxed. Can be your home, the beach, your holiday home. Close your eyes, focus your mind on it and transport yourself there. When you feel that anxiety has passed, you can stop the guided imagery.

6. EMBRACE YOUR ANXIETY

Do not ignore your anxiety. It may seem that it is best to think that there is nothing happen. But you should recognize that it is afraid, who is having an anxiety attack. Realize that it is fear but there is no real danger.

7. MAKE A JOURNAL

Make a journal. When you feel anxious, write down all your thoughts and fears in this journal. This will help you to understand the situations in which you feel anxious and get better control.

8. KEEP YOURSELF BUSY

Sitting and thinking too much will only worsen your anxiety attack. Distract the body and mind is a great way to calm down. For example, straighten the house, read a book. Do something that is a hobby for you.

9. LISTEN TO MUSIC

Music can help us relax and feel happy. Make a playlist with your favorite songs, buy some good headphones that isolate the outside noises and let yourself go with the music.

10. ENGAGE IN PHYSICAL ACTIVITY

It is well known that the practice of physical exercise brings great benefits to our health. Helps to release endorphins that make us feel peace and happiness. So, practice exercise, yoga, or just walk to help you relax.

11. CONNECT THIS TO A FRIEND

When feeling on the verge of an anxiety attack call a friend or family member. Talk with him about what he is feeling at that moment. Ask that to distract you and bring you back to reality. If the attacks are recurrent you can talk with your friends about how they should act in case of having them connect.

12. TALK WITH A PSYCHOTHERAPIST

If the anxiety attacks are recurring, and not be able to have control over them, select query with a psychotherapist. In the latter case, it may be necessary to enlist the help of medication to control their anxiety.

 

 

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