How To Stop An Anxiety Attack
Undergoing an anxiety attack can be very terrifying. While these attacks may vary from one person to another, they tend to have similar symptoms. Individuals will feel as if they lack control over their own bodies. Their hearts will start pounding, they will feel dizzy, or perhaps faint, and they will undergo an extreme sense of nervousness. They will experience shortness of breath, begin to sweat, feel uncomfortable, or start to shake. A majority of people have reported thinking that they may be going mad. Individuals also mistake these symptoms for a heart attack.
Anxiety attacks are relatively a common occurrence. Some individuals experience anxiety attacks regularly and are diagnosed with anxiety disorder. Approximately 6 million American experience anxiety disorder annually.
Nevertheless, there are various ways that you can use to prevent or stop an anxiety attack in general. In this post, we will give a few anti-anxiety techniques that you can use in case you experience an anxiety attack.
Best Ways To Stop An Anxiety Attack:
1. Do Not Believe Everything That Comes Into Your Mind:
This is a motto that you can use effectively in stopping anxiety attacks. This is because when you are experiencing an anxiety attack, it is very common to have thoughts racing in your mind which feel catastrophic and intense. By remembering that the thoughts running through your mind are just a sign of an anxiety attack- just like a cough when you have a cold- can significantly help in scaling down the attack.
2. Ground Yourself:
Derealisation is a common symptom of an anxiety attack. This is the unsettling feeling of being totally mixed-up. Individuals will feel as if they are just floating and the things before them, will seem unreal. When you feel this way, ground yourself in something which feels tangible. You can run your fingers along your car keys or hold the door-frame.
3. Instead of Being Reactive, Be Reflective:
You can use this technique to stop yourself from allowing crazy thoughts to overwhelm you. It is very common to have phobic thoughts during the attack which can further quicken it.
For instance, a majority of individuals have thoughts like, ‘everybody will abandon me’, ‘I’m might die’, and ‘I am going mad’. By simply writing these notes down on a piece of paper will help you switch your mind from the state of a ‘victim’ to a status of an ‘observer’. This is a technique that you can use to get out of your mind, which at that moment might be filled with negative thoughts.
After you have written down these thoughts, you can write more grounded and rational statement for instance, ‘My kids depend on me’, or ‘The negative thought is just part of the attacks and nothing more’.
4. Practice Positive Self-Talk:
Individuals can feel a bit ashamed about their anxiety attack and turn to be more self-critical. Rather than pointing fingers at yourself, you can instead talk to yourself in a positive manner. Always remember that there is no dishonour in having anxiety attacks. You can use statements such as, ‘I am going to be fine. This is just a small bump’.
5. Use Ice Cubes:
This is a technique that you can help you in diverting your attention further from the anxiety attack. Particularly, if you are in a middle of a powerful anxiety attack. You will have to get an ice cube, then for as long as you can, hold it in your hand.
Alternatively, put the ice cube on a paper towel. Now place the ice cube on the other hand. This will focus your mind on the uneasiness caused by the ice cube and thus lessening your symptoms.
6. Get to Know The ‘Anatomy of an Anxiety Attack’:
You should always remember that the feelings that you experience are just symptoms of an anxiety attack, which happens when your body’s fight or flight system is activated though there is no real threat. For example, although you may feel like you will faint, chances are high that you won’t.
7. Stimulate Your Mind:
Take part in activities which will stimulate your mind and keep you full of activity, for instance taking a shower, working out, or taking a walk. In fact, a study that was recently done analyzed 40 different clinical trials picked randomly from a pool of 3,000 individuals with different medical conditions confirmed that individuals who worked out frequently experienced a 20% decrease in their anxiety symptoms when compared to those who never exercised.
8. Check Your Diet:
Diet can significantly impact your anxiety levels, though not as much as a majority of people believe. Cutting excessive amounts of caffeine, alcohol, trans fats, and oils are all essential. All of them make the symptoms of anxiety much worse, and the healthier you consume, the more likely you will have fewer anxiety symptoms. A healthy lifestyle is good for your mental health.
However, your diet seldom causes anxiety attack alone, unless you are very low in a few of the most essential minerals and vitamins. You can check if your daily diet could be lacking any of the vitamins below:
• Vitamin D
• Vitamin B1
• Vitamin B12
The absence of the vitamins above can lead to anxiety symptoms. For instance, magnesium is lacking in more than 25 percent of the diet in the US at the moment. The addition of magnesium foods or supplements to your diet can really be very advantageous. Ensure that you also drink sufficient water. In case you are dehydrated it can lead to an anxiety attack and result in much worse anxiety symptoms.
While a majority of individuals’ diets cannot lead to an anxiety attack, they in a way contribute to it. Ensure that you are consuming foods which are rich in minerals and vitamins that you require and your anxiety attack will be more controllable.
9. Try Breathing Deeply:
Shallow breathing can lead to hyperventilation. However, breathing deeply can help in slowing down an anxiety attack.
It is IMPOSSIBLE to say exactly whether or not the above tips will be a solution for your anxiety attacks. Some individuals may find out that some of the techniques work in making their anxiety a bit more manageable and they would not need any further treatment for anxiety. Others people may feel better after using the above techniques, but they will still feel that they need more help. If you need a more extensive guide on how you can stop an anxiety attack, this book contains all the solutions that you need. The book- ‘The 60 Second Panic Solution’ by Anna Gibson goes for only $67.95. This a great bargain and a book that is a must-have for anyone who regularly suffers from anxiety attacks.
Click Here To Read More: