What to do if your having anxiety attack?

Anxiety is a normal emotion that everyone experiences from time to time. However, anxiety attacks can be very intense and overwhelming. They can make you feel as though you are losing control or going crazy. Here’s what to do when you’re having an anxiety attack.

Take Deep Breathes

When you feel panic kicking in, take three really deep breaths and then breathe regularly and steadily as possible. Although some studies suggest ways of breathing in through your nose while exhaling slowly out the mouth helps psychological state, but no one really knows why this would work better than any other type of slow breathing for most people.

Acknowledge That It’s Happening

As much as your brain tells it’s alright; something still feels off within yourself but acknowledging the situation takes away a little bit of sheer mental chaos that accompanies panic-driven body feelings.

Before knowing how to deal with anxiety attacks, first must understand them well enough not get overwhelmed by their arrival.

Here are some key things to know about anxiety:

Definition

Anxiety refers to the physical and psychological symptoms someone experiences when they feel worried, nervous or afraid.

Symptoms

Symptoms may vary mostly based on person-to-person level of fear of pending unknown event & pre-disposed thoughts towards same like,

  • Sweaty palms
  • Trouble sleeping
  • Muscle tension
  • Rapid heart rate / racing heartbeat
    etc ….

The above symptoms serve only as a pointer because there could be times where none (and up/downgraded) indicated during an episode

Remove Yourself From Triggers

Removing oneself if it’s happening such place might temporarily boost body back into equilibrium.Like taking public transport routinely have high levels folks around so the presence alone may trigger a panick response.

If it starts happening ,next time try walking instead.

Engage Your 5 Senses

Staying grounded in the moment during the trigger and using all five senses to feel something real. Ask yourself,

  • What’s happening inside your immediate environment?
  • Can you hear birds chirping outside or cars speeding down a highway?
  • The sight of snow falling gracefully outside
  • Listening to an upbeat music (preferably live) while having panic usually bring some individuals back into equilibrium

Try a Progressive Muscle Relaxation Technique

Progressive muscle relaxation(PMR) technique involves specific groupings of muscles squeezed tightly for 5 second then completely released – this repeatedly assist in relaxating mind & body; that in turn gives jolt of relief with feeling it provides .It is important note progressive muscle relaxation is only meant as supplement & Your doctor maybe better able accommodate current fear.

Knowing different types treatment options available can provide ease, including medications, therapy sessions etc so we’ll explore few next.

Therapies For Anxiety

There are different types of therapies one could undertake should anxiety persists like:

Cognitive Behavioral Therapy(CBT)

During cognitive behavioral therapy, release innermost thoughts around feelings triggering anxiety, identified when therapist works alongside closely with individual. In addition engage them coping mechanism more suited ensuring negative thought-patterns ultimately replaced supportive ones.

Mindfulness-Based Stress Reduction(MBSR)

As mindfulness become mainstream kind cliche’, similar teaching based on MBSR techniques : change mindset via awareness,sympathy self-care for ourselves others.

Alternative treatment

Alongside conventional medication there alternative means non-traditional ways getting contact mental\physical spaces such as:

Yoga

Yoga is good for releasing stress by performing several postures that aid clearing your mind off from stressors as its movements flexible without requiring any set skills could be performed alone. Once skilled enough find yoga studio that aligns the practices taught which further help.

Acupuncture

Acupuncture,one of the oldest chinese practices where needles are inserted into specific areas penetrate skin stimulating nerves in order to treat anxiety . It is scientifically proven method that helps reduces stress levels but may not be suitable for everyone & needs expert practice.

Everyone deals differently with their anxieties and can take small steps lessen or prevent attacks from impacting your daily life. These could range by using breathing/relaxation techniques,taking medications prescribed as dr recommended,different types therapy or alternative options like acupuncture practiced under experts.

Join us Another Day And If You Need More Clarity

Take a step find experts who currently offers support and courses online In addition once sign up gain access resources yoga poses perform, blogs helping alongside effective mental health tips

So now you have it, the primary cause of anxiety with simple ways reduce its effects!

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