20 Ways About How to Calm Yourself During an Anxiety Attack
Anxiety is such a feeling or experience, which sometimes and sometimes everyone feels. Attending anxiety attacks (or panic attacks) can be quite dangerous, but by giving some guidance and some meditation, you can get relief from its symptoms, reduce anxiety to a great extent, and also in the future. These attacks can prevent you from coming. This wikiHouse will help you do all this.
Method 1 – Calming Yourself in the Moment
“Grounding” is a method in which you calm yourself during the attack:
First make a list of five things you can see, then four things you can touch, three things, Those who can hear, two things you can smell and a thing you can taste.
Take deep breaths:
If you are experiencing a panic attack, then you are likely to be over-expressed (hyperventilate, or unknowingly breathing), in this case. Regardless of whether you are still, however, deep breathing will help in reducing stress and at the same time it will send oxygen to your brain, which will help you to meditate. Whenever you feel that you have an attack Coming, pause and lighten your breath.
In the beginning, hold your breath and see. This will help to reduce the feeling of stopping or breathing in your breath.
After holding your breath, start slow breathing from your diaphragm. Place one of your fingers on your chest and place the other on your stomach. While breathing and leaving, you will feel your belly flourish and decreasing, while your second hand, which is up, it should be like a tit. While doing so, you should be alone in your room and try to think about the sounds you hear.
Breathe your nose for 4 seconds. Hold your breath for 2-3 seconds. Slowly exhale through your mouth for 5-6 seconds.
Continue breathing slowly in this way until you feel the difference between relaxation in your muscles and your thoughts.
Focus on your new senses:
During a panic attack, your thoughts will get confused. You will not feel so many emotions in a single moment, which will bring “flood” of consciousness inside you. This is because your body has given your sympathetic nervous system “fight or run” mode, by putting your heart rate and breathing very high, by straining your muscles and stopping your blood flow. Instead of spend more time and paying attention to all your senses. In this way, this process will help to change all the information in different parts, change the “automatic response” in your head or the habit of reacting to stress in a different way.
Try to devise anything that is happening with you, without weighing it in the “right” or “false” scales. For example, you can do some such notice: “How fast my heart is beating. I am sweating in my arms. I feel like I’m going to vomit. “
Then, remind yourself of this, that all of these symptoms are symbols of concern. Do not say this to yourself that you have to “control” these symptoms – this can cause your panic to be even more fatal. Tell yourself, these are all temporary symptoms and are very soon Are.
While you are there, keep your list of sensitivities ready. With this, over time your brain will help to realize that this situation is not as dangerous as it is. Due to running away from the situation, another deep connection between the situation and the panic will be added to your mind.
Try using cognitive diversions:
If you are in the middle of a panic attack, then try to separate your mind from that fear by using a different kind of mental deviation. For example, start the countdown at the difference of 100 to 3, start preparing the list of presidents according to the tenure, or start explaining the words of your favorite song or poetry. At that moment, force yourself to use one of these tricks (or some of these), until you get some quiet.
Keep in mind that you do not have to leave your mind completely because of the real reason behind that panic. From where you are, face your panic attack. Otherwise, you will teach yourself to look at that place or to look at the situation with fear, because of which you can get more attacks later.
Practice Progressive Muscle Relaxation:
It is a process to stress and relax every single muscle group in your body. It gives you two advantages, one gets your attention on something other than fear, and your muscles also relax. First start with your face muscles, then do it till you move down, until all the muscles in your body are relaxed.
Keep the muscle group under stress for 5-10 seconds, and then release the pressure. You can do it for a muscle group several times, but it will be enough to do it once.
Your jaw, your mouth (anxiety / relaxes), arms, hands, stomach, your hip, thighs, pelvis, and feet are included in the Major muscle group that can tension and relax you.
Method 2 – Managing Your Anxiety
Accept your concern:
Though you have to reduce the anxiety you feel, but do not completely ignore it. Ignoring any feeling or suppressing them, makes them even more powerful and more fear-inspiring. Accept the fact that you are scared and there are some “right” or “wrong” in you to experience this way.
Try “Stop and Replace”:
This is the process in which you stop the anxiety-developing spirit inside you and replace them with any idea that makes you feel happy or peace. With this you save the same thing from being chanted which is such a process, in which your broken-minded thoughts get stuck in a bicycle, from which you do not stop thinking about anything.
As such, maybe you are worried about your upcoming air travel and you are not able to stop yourself from thinking that what is going to happen to you, maybe you get crashed. First of all, either by crying out loud or by saying “wait” inside your mind, focus on yourself.
Then, replace it with a positive or peaceful thing. For example, you keep thoughts like the place for these ideas, the holidays you spend with your best friends, and how much fun you’ll enjoy next.
To be able to work properly with this tectonic, it will need to be repeated many times, so be patient and be kind to you.
During the panic attack, this techie will not work, because during the panic attack you will not get any clear idea or any ideas related to it. But this will definitely help you to manage the general sense of concern.
Use guided imagery:
Guided imagery will help you to relax and reduce the feeling of anxiety.
Think of a place where you feel calm and relaxed; It may be your home, a favorite vacation spot or a living with your loved one.
When you think of this place, then add some sensational details associated with the scene of that place or place, so that you can focus all your attention just to feel it. Try to do this by opening or closing your eyes, though closed eyes make this process much easier. Think about what you can see, smell, listen and taste in your safe place.
Whenever you feel the feeling of anxiety, start thinking about this safe place. Try to feel calm and relaxed in the spots you have prepared. When you feel more relaxed, then you can come out of your imagination.
You can also ask yourself some questions. Is this true and current threat? Actually, you will use statements like “How to do it,” here and there will be trouble about something that has not happened so far. Feel that you are afraid, but you are not in any danger. Separating the danger from any situation will help you to relax.
Write down your feelings:
If you feel too much panic attack or worry, then prepare a diary, in which you can write everything about your feelings. What do you feel, what is scared of, what thoughts and opinions you have towards that fear, and how strong your experience is, write them all. Writing them will help you to focus on your thoughts, and because of the things you have written or feeling about things, it will help you to handle worry better.
In the beginning you will feel that there is nothing for you to speak in. Keep checking about the situation, which caused you to feel anxiety. As you learn to pause yourself and think about that situation, then you will also be able to catch your thoughts and feelings, which caused you to worry.
When you are writing in a diary, keep your compassion towards yourself. Do not judge your thoughts and yourself. Remember: it is not necessary that you can not control your emotions and feelings, and none of these feelings are “right” or “wrong”. You can only control your responses.
Keep your body in mind:
Due to your physical health, your mental health will also be correct. Your “anxieties” will not end with the habit of some healthier exercises and good diet, but they will definitely help you manage them.
Exercise a peak:
By keeping your body active, especially through Aerobic Exercises, endorphins are released, which are responsible for increasing the feeling of peace and happiness inside you.
Stay away from stimulants.
Some stimulants, such as caffeine and nicotine, may make you irritable and upset, and at the same time they make your current concern even worse. Some people mistakenly make such a false impression that smoking their nerves Quiet, but this is not true. Due to dependency on nicotine, if you do not get the full amount of it, it increases the feeling of stress and anxiety inside you, and smoking is harmful to your health.
Take Balanced Diet.
No such “magical food” has been found so far, which can stop or reduce the feeling of anxiety. However, eating non-consumed processed foods and high-sugar foods and eating plenty of lean protein, whole grains such as complex carbohydrates and fresh fruit and vegetables can definitely help.
Keep doing something:
Keep sitting in a place and constantly worrying about your anxiety, can make your situation worse, as well as control your panic and make it worse. Try to wander your mind and body while doing a task; Clean up, draw, talk to a friend, and do all the work that can keep you busy. If possible, do any such work, which you enjoy as a hobby.
Take a shower.
According to studies, people have found quite comfortable and relaxing results of hot water and physical warming. Bath water Mix some drops of lemon juice, see Jasmine or Lavender oil The peaceful effects of all the essential oil have been seen.
Use Music Therapy:
Make a playlist of some songs that you hear or who get pleasure from listening to you. Then whenever you feel anxious, at that time you can listen to these songs to relax yourself. If possible, use the noise-cancellation headphones to keep your full attention focused only on music. When you hear it pays attention to the different parts, sounds, and songs that are played in it. This will help in removing your mind from thinking about fear.
If possible, listen to a slow beats (about 60 beats in 1 minute) and songs with relaxing speakers (or unbaked). Fast beats and angry songs filled with anger can increase your stress even further.
Ask for help from a friend:
If you are very worried about worry and are unable to get out of it, then in this way call your friend or family member for help. Let them help you get rid of your panic feelings and at the same time try to understand your fear with their help, so that you can overcome the stress. If you encounter panic attacks too much, then train a friend about various means of treatment so that he can know how to help you when needed.
Method 3 – Seeking Professional Help
Come together with a therapist:
If you are coming too deep and deadly panic attacks for a while, then come together with your local mental health professional for therapies and advice. You may have panic disorder or more generalized anxiety disorder, both of which can be treated by a trained professional.
Cognitive-Behavioral Therapy / CBT is a very common and effective treatment for anxiety disorder. This type of therapy focuses on teaching you to think and change the useless methods of thinking and reacting to the situations. By which time in your opinion, your thoughts are not being matched according to need, and in any situation, the helpful ways of thinking and reacting will be understood.
In some cases, if the rest of the way you can control your panic does not work properly, then in this way your physician or cyclist may also give you prescription medicines.
Talk to your doctor:
Finding a Licensed Mental Health Professional is difficult in some communities, especially when your salaries are low or you have a restricted insurance plan. As every medical doctor can not give you psychotherapy – this is only the work of a cyclist – they can also diagnose any illness inside you, such as anxiety or depression, and advise you for medicines.
Family doctors can also provide the address of the Mental Health Provider in your area.
Find community clinics or other resources:
If you think that you do not have the scope for therapies, then search for work-expenses in your community to find alternatives. There are many types of options that you can get.
You can get Mental Health Treatment in a center prepared by a union through a fund. You can also look for such centers online according to your area.
Ask about the sliding scales from the therapist. Some therapists and clinics offer “sliding fee scale”, which means that your fees will depend on your salary.
Many colleges and universities also offer the Mental Health Service. Sometimes these are reserved for students, but some major universities offer community clinics, in which students who are trained, provide service to you under the supervision of professional people. Such clinics are quite cheap.
Method 4 – Identifying a Panic Attack
Check the physical symptoms:
Anyone can be panic attack, but it is more likely to have people who have a panic disorder, have a anxiety disorder, in which they may feel very anxious or scared. They can emerge not just by any dangerous or scary situation, but due to any circumstances. The physical symptoms of panic attack include these symptoms:
- Pain in the chest It often happens at one place in your body, not like a heart attack, on the left side of the body.
- Dizziness or unconsciousness
- Nausea or vomiting Contrary to heart attack, there may be less vomiting in the panic attack.
- Feeling numbness or strange feeling
- Sharp beats
- Shortness of breath
- Sweating, sticky skin or heat.
- Vibrate or shudder
Check other types of symptoms:
In addition to physical symptoms, panic attacks often come with other emotions. These include:
- Too much scared
- Fear of death
- Fear of losing control
- Feeling of destruction
- Feeling of isolation
- Feeling of inequality
Identify the differences between Panic Attack and Heart Attack:
Symptoms of panic attack and heart attacks often match in some ways. If you are suspicious about whether you have a panic attack or Heart Attack, So call immediately for any Emergency Medical Help. In the symptoms of heart attacks, these include:
Chest pain In heart attack, this feeling is often suppressed, very full or just like you are being suppressed. This often lasts for more than a few minutes.
Pain in the upper part of the body A heart attack can cause pain in your arms, neck, jaw or part of the stomach.
- Shortness of breath It feels before the chest pain.
- You will suddenly feel the feeling of fear or destruction.
- Dizziness or unconsciousness
Nausea or vomiting there is a possibility of more vomiting against a panic attack in the heart attack.
Identify the difference between anxiety and panic attack:
There is a feeling of tension in everyone’s mind, and even anxiety at one time. However, for some people, this sense of worry gives birth to a situation, such as giving a big test or making a very important decision. When this situation is settled, then this anxiety is also forgotten. People with anxiety disorders often have a sense of anxiety as compared to other people.
Panic attacks often reach the highest limit within 10 minutes, although some symptoms persist for more time. Some common stress or anxiety symptoms last for a long time, but they are not much stimulated Are.
There is no special reason for panic attack. It can come anytime, for any reason.
Chamomile can help some people feel calm and relaxed. However, some people are also allergic to it and may also come in contact with your medicine, so it would be better to consult your doctor before using camomile.
If you come in a panic attack late in the night, then walk fast in the room and drag the breaths in depth and leave it.
Exercise everyday, learn some relaxation texts, which can reduce your stress and sleep for a long time. Sleep is an essential thing for people with anxiety, which they should never ignore.
Regardless of whether this may be quite clear to some people, but always remember one thing that your family will always be with you to give you love, care for you and support you. Never talk about talking to them about your problems, even if it is so strange.
If you have come to a panic attack, do not try to sleep in between, because so much stress can make sleeping even more difficult for you. If you are trying to relax before sleeping (with a deep breath or some other texnic to calm down), relax yourself and take good sleep, both of these texts, gradually being able to calm you down to a great extent Will help.
Try to make a list of some things (your favorite songs, movies, etc.) or just count it or just elaborate the alphabets. This will help your mind take you away from worry and will also focus your attention on the other side.
Aromatherapy can also be helpful in the middle of panic attacks. Whenever you feel stress, White Noise can also help you stay calm.
If you use mindfulness or chanting garland, it can prove to be very helpful during panic attacks, such as you can use them to calm yourself and turn your thoughts on some side.
If you have frequent and frequent attacks, then it would be appropriate to look for professional help in such a hurry. Delaying your treatment will make your problem bigger.
If you do not understand the difference between having a panic attack or having a heart attack on your attack, then it would be best to think about taking medical help in the emergency.