Do you suffer from anxiety? Having a bit of anxiety is okay and healthy, as it can help us be productive. However, if you are constantly anxious, it can lead to anxiety disorder, which is never good. Someone who deals with anxiety disorder can become prone to anxiety attacks, too. And they are not pretty! Anxiety attachment is not similar to panic attacks. Though they do share a few symptoms, a panic attack lasts longer than an anxiety attack. This blog talks about anxiety attacks, their symptoms, and how you can calm yourself down when you face one. Let’s go.
What does an anxiety attack look like?
Anxiety attacks feel overwhelming; they are frightening, and you may not understand what is happening. The symptoms of an anxiety attack can differ from person to person. However, the main symptoms include shortness of breath, sweating, trembling, a rapid heartbeat, and a feeling of impending doom. You might also feel a sense of detachment.
Ways to calm yourself during an anxiety attack
Breathing techniques can help.
When you get an anxiety attack, and people say, Just breathe and relax, you feel angry. Right? Because it is easy to say this but not follow. However, you can try specific breathing techniques to ensure you calm yourself down when you get an anxiety attack. When you intentionally breathe, you calm yourself down by slowing your heart rate. Box breathing is the best way to do so. This involves breathing for a count of four, then holding your breath until you count four, and then exhaling on the count of four. Repeat these for as long as you need.
Progressive music relaxation therapy
Depression centers like the Malibu Depression Treatment Centers often teach this technique to their patients to help calm them down. This is a great way to curb anxiety. In this, you focus on moving your body, which automatically helps you become distracted by your anxiety. PMR requires you to focus on each muscle group, like isolating them, tensing them up, and then relaxing them.
Safe place visualization
An effective visualization technique is using safe place visualization. For this, you should:
- First, close your eyes and start taking deep breaths.
- Visualize a place you love and use all your senses to see, feel, and hear.
- Use positive affirmations.
- Do not forget to breathe as you keep visualizing.
- Come back to reality when you feel calm.
Bath helps
When you are too anxious, think about taking bath therapy. Immersing yourself in water calms down your racing thoughts. You can go for a warm bath, which will also release muscular tension. It helps you focus on other things, which can really help you get over your anxiety attack. Moreover, if you do not have the option to take a bath when having an anxiety attack, you can simply splash some water on your face. That will help you calm down, too.
Listen to soothing music.
Sometimes, listening to soothing music or sound can also help you release the stored anxiety and feel better. You can listen to your favorite happy music. Or calming sounds like birds chirping or water flowing. All these definitely help you lose your anxious thoughts.
Share your anxious thoughts.
Sometimes sharing your feelings can really help you feel better. At the moment you are having an anxiety attack, call up a family member or friend, or talk to your therapist if available. Talking to them and sharing your feelings is one of the best ways to feel lighter. If this is not possible, simply write down your thoughts in a journal; that helps too.
Conclusion
There are many reasons why you might have anxiety. From health conditions to chronic stress to trauma, everything can contribute to anxiety. Only a professional can help you identify what anxiety disorder you have and what approach to take to treat it. It is necessary that you seek help from a professional soon. Otherwise, you will become prone to anxiety attacks, and that can be detrimental to your health. If you are already suffering from anxiety attacks, use the methods above to calm yourself down. Also, talk to your therapist about creating a treatment plan ideally suited to helping you calm down your anxiety attack.
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