This anxiety disorder can be terrifying to those who experience it. Here are 5 tips for calming yourself down if you have an anxiety attack.
An anxiety attack is a “wake-up call” that comes from the body. This often debilitating anxiety disorder results in a sudden fit of well-being that can last an average of 20 to 30 minutes. It is different from a panic attack also called an acute anxiety attack, which has more severe symptoms and is numerous. Seizures can be characterized by:
- Palpitations.
- A feeling of suffocation.
- Chest pain or discomfort.
- A feeling of dizziness.
- Nausea.
- Hot flashes.
- Namely: the anxiety attack presents roughly the same symptoms as the spasmophilia attack. The latter is triggered by stress, and is diagnosed using an electromyogram.
If during this episode, the affected person feels that they are no longer in control, a seizure can be quickly reduced or even stopped. Here are the right actions:
Move away from the factors that create anxiety!
An anxiety attack often occurs when the individual feels insecure: in a crowd or when taking public transport. In the event of an anxiety episode, it is therefore recommended that you isolate yourself in a quiet place and stay there until the end of the crisis. If it is by car, you must park and stay at the stop until it stops.
Be reassured about your symptoms!
An anxiety attack can be intense and terrifying. You have to try to reason with yourself and reassure yourself that she will pass quickly and that her life is not in danger. For example, as the Health Insurance website indicates, we can say to ourselves “I’m not having a heart attack, but it’s an anxiety attack that will pass quickly”.
Calm your breathing!
During an anxiety attack, it is usual to hyperventilate. Regulating your breathing rate is essential so as not to accentuate the symptoms. You must therefore concentrate on controlling the range of inhaling and exhaling as much as possible, with your mouth closed, and breathing in the abdomen rather than in the chest.
Stay with a loved one!
Soliciting a loved one can help reassure yourself and calm a crisis. If you are alone and a crisis arises, do not hesitate to ask for help.
Watch the time pass on your watch!
When you go through it, the anxiety attack seems to last for hours. It actually only lasts a few minutes. Watching the time pass allows you to focus your attention on something other than your symptoms. It is also advisable to think of positive images or a calming situation or place.
To avoid having anxiety attacks again, relaxation can be useful, as can sporting activity, which reduces stress and contributes to bodily well-being. It is also advisable to have a healthy lifestyle, sleep regularly and eat meals. While anyone can develop an anxiety attack, there are certain contributing factors, such as the use of cannabis, alcohol or taking certain medications.
In the event of an acute and / or recurrent anxiety attack, consultation with a psychologist or psychiatrist may be beneficial. He may possibly consider behavioral and cognitive therapies.
Reference: https://www.healthline.com/health/how-to-stop-a-panic-attack
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