An anxiety attack can strike anytime and can be very troublesome making you feel pressurized, stress and physically uncomfortable. In order to manage and control an anxiety attack, it is extremely significant to practice some simple yet very effective techniques.
Some of the methods listed below can help you control the symptoms of an anxiety attack and overcome the same.
Breathing deeply provide oxygen to the brain and will help in reducing the anxiety and stress that you experience during such an attack. Inhale deeply and then release the breath gradually. Try to take long and slow breaths donating about seven to eight seconds to each breath cycle. Practicing deep breathing for a few minutes will relax your muscles as well as it will provide you a calmer mind and clear thought process.
Take a Walk or Exercise
During a panic attack, the most simple activities such as a walk somewhere you feel relaxed helps to reduce your anxiety. Take a little walk in fresh air to feel rejuvenated and positive again. Also, light exercises of aerobic nature calm down your body.
Practice Cognitive Diversion Techniques
Practice some mental diversion techniques in order to distract your mind from the subject of your anxiety. For instance, you can do reverse counting, recite a poem or memorize some events in their ascending order of years.
Practice Muscle Relaxation
Inducing gradual tension and relaxation to the muscle groups throughout your body reduces your anxiety. It not only diverts your concentration away from the subject, but also relaxes your muscles. Work your way down to all the body muscles starting from the face. Tense the muscles and release them for a few seconds.
Stop and Think
Try to stop your thoughts when they seem to be completely out of control. Channelize them towards thinking the solution to calm down your mind and body.
Engage Yourself in Something
It is extremely hard to get over an anxiety attack if you keep sitting and thinking, rather it will only maximize your panic. Instead, engage yourself in some other task such as talking to a friend, cleaning the house or anything that can keep you busy. You can also practice some hobby of yours such as listening to music or drawing a picture.
Broaden Your Vision
Try to broaden the your field of vision to a point where you are able to view from the outside corners of your eyes. This calms down the body by activating the parasympathetic nervous system.
Write Down your Feelings
During a panic attack, you can write your feelings in a diary including the reason for your anxiety and fears. This lets you focus your thoughts as well as helps you handle the situation in a better manner by reading over your thoughts.
Instead of waiting for an anxiety attack to occur, you can practice the aforesaid techniques on a regular basis as this will reduce the level of your anxiety and stress on a whole. Also, these will make you more confident of a person as you would be well aware of how to manage an anxiety attack whenever it hits you.
These are episodes that are experienced by people and usually involve panic or fear. The attacks usually occur suddenly, but at times there are triggers which may cause it such as being stuck in an elevator.
Types of anxiety attacks
1. Panic attack
Individuals who have this condition usually emulate feelings of fear or terror and they occur suddenly and repeatedly without any warning.
2. Social anxiety attack
It is also referred to as social phobia and it involves overwhelming worry and self consciousness especially in everyday social situations. The fear usually centers on an individual having the fear of being judged by other people.
3. General anxiety attacks
People who have this disorder usually experience excessive and unrealistic worry even though there is little or nothing that triggers the event.
4. Specific phobia
This is an intense fear of a specific item or situation for example snakes, heights or flying. For people who have this type of phobia, they usually try to avoid common and everyday situations.
5. Post traumatic stress disorder
PTSD usually occurs when an individual has undergone an extreme traumatic event or life threatening event. For those who experience PSTD, they usually don’t let up.
The signs of anxiety attacks
a. People experience feelings of panic or fear or uneasiness. These feelings usually occur randomly or they may be triggered by a situation.
b. Sleeping problems – the signs of anxiety attacks usually cause people to have sleepless nights especially if their phobia regards scary situations or scary objects of the night.
c. Sweaty or cold hands and feet.
d. Shortness of breath
e. Increase in heart rate.
f. Inability to be calm or still
g. Dry mouth
h. Tingling or numbness on the hands and feet.
i. Feelings of nausea
j. Tension in the muscles.
m. Nightmares especially for those who are experiencing post traumatic stress.
n. Hyper vigilance.
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Everyone has experienced a sense of anxiety numerous times in their lives. It ways of the mind letting one know that there is something needs to be done about a certain situation. Worrying about one’s health, money issues, how to solve family problems, school or work is some of the anxieties millions of people every single day. It has a useful purpose in your body at least motivating you to do something about it at the shortest time possible.
What exactly is anxiety?
This is the general state of worry before facing a generally challenging situation or worry about a particular person. It is the normal reaction and fear that grips a person because of the lack of fore knowledge about the outcome of a particular situation that can be life changing. Needless to say there are particular circumstances that some people tend to have anxiety attacks that have no real purpose or meaning.
So when does anxiety become a problem?
Well simply put this is fear that is on unfounded grounds that affects an individual’s ability to do every day normal functions like sleeping , eating and grooming hence affecting the quality of life they lead. This fear is usually unrealistic and most sufferers expect the worst outcome in every situation every at any given time that is over whelming. This leads to one leading a rather tense unhealthy lifestyle.
The cause of it can be due to side effect of certain prescription medicine, caffeine, an overactive thyroid, illegal drugs, high adrenaline levels caused by certain tumors and unusual heart palpitation. Needless to say that sometimes this can be caused by different unique personalities of a person sometimes related to past experiences of a person. However though anxiety can be a good thing in certain circumstance, if you or someone you know experiences intense debilitating worry maybe it’s time to get professional medical assistance.