Protection & Care

7 tips to control anxiety attacks

woman-has-anxiety

If you are an anxious person, or if someone around you has had an anxiety attack, read this article carefully. Here are some tips that will help you calm down or help another person to calm down in a fit of anxiety.

First and foremost, it is important to know what are the characteristic symptoms of an anxiety attack so that you can recognize one when the time comes. Anxiety attacks are quite common and usually result from an excess of adrenaline that gets into the blood stream.

This excess is triggered by the fear of something. Because fear is an irrational factor, the person is often unaware of the origin of the crisis and, therefore, does not know how to control it. Usually, an anxiety attack lasts between fifteen and thirty minutes, just as it is the case for a panic attack.

Let’s discover together, in this article, 7 tips to control an anxiety attack.

1. Learn to recognize symptoms

man-has-anxiety

A person is usually in an anxiety attack when multiple stressors accumulate. Nevertheless, as mentioned above, it is not always possible to identify a logical and real factor to explain this type of crisis.

An anxiety attack has physical symptoms. These symptoms are:

tachycardia
negative thoughts
feeling choking or even heart failure
abdominal pain
nausea
perspiration

2. Control your breathing

man-breathing-outdoor

It is as important to learn to detect symptoms as to learn to breathe. Breathing is the key to controlling an anxiety attack: by controlling your breathing, your heart’s acceleration will also be under control.

To breathe properly, you must follow these steps:

inhale for five seconds
hold the air inspired for seven seconds
exhale for eight seconds
repeat this cycle for five minutes, or longer if you feel it necessary

3. Make sure to put your negative thoughts aside

Anxiety attacks are usually linked to recurrent negative thoughts. Therefore, it is essential to put an end to such thoughts, in order to avoid anxiety attacks.

To achieve this, the trick is to do breathing exercises: relevant breathing exercises will allow you to get rid of bad energies.

4. Repeat reassuring sentences

man-relaxing-on-grass

Depending on the case, some sentences will be more relevant than others, but in any case, repeating reassuring sentences produces a soothing effect that can stop the anxiety attack.

It is then recommended to realize that at the moment T there is no real reason to put oneself in such a state. In the same way, remembering that the crisis only lasts a few minutes can help you calm down more quickly. Remember that only you have real power over the situation.

5. Find a space for your anxiety attacks

If you are not at home, that is to say in your privacy, make sure to find a discreet corner, so as not to expose yourself to everyone’s view, which could make you more anxious.

We also recommend reading:
Avoiding some people and leaving space to others are proofs of wisdom

6. Do not run away

So far we’ve told you what to do, but it’s equally important to know what not to do.

Running away is one of the things you can not do: flight fuels fear and makes fear a monster. If the urge to run away takes you, think of breathing and remember that the crisis is temporary.

7. Do not use rituals

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Do not try to solve your anxiety attacks with rituals without any scientific basis. If, for example, you begin to pray as soon as you are in a fit of anxiety, you associate two things that are not related to each other; you create superstitions that will eventually make you more anxious.

Just follow these few tips to detect your anxiety attacks in time and calm down more quickly, and let time do the rest. You will find that your anxiety attacks will decrease.

To discover too:

19 Natural Remedies to Fight Stress without Drugs

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