Anxiety Attacks: Key Points in Calming Down

03 January, 2020
Learning how to control breathing and remember that the attacks are momentary is essential for controlling anxiety attacks

If you’re a nervous person, or if you know someone who experiences anxiety attacks, then pay attention to this article. The following gives key points in helping that person calm down.

What’s an anxiety attack?

Anxiety Attack

First and foremost, we’re going to clarify what is an anxiety attack. Upon knowing that we can recognize if a person is actually having an anxiety attack or not.

  • An anxiety attack happens more commonly than you might think. Generally, it happens when the body produces an excess amount of adrenaline, which enters the bloodstream.
  • It usually occurs out of fear. We should remember that in cases of an irrational factor, most of the time you might not know what it’s causes or how to take control of it.
  • Within a crisis, they tend to last between 15 to 30 minutes. Panic attacks take the same amount of time.

We recommend reading: Five Personal Strategies to Channel and Relieve Anxiety in 15 Days

1. Learn how to recognize the symptoms

When a person suffers from anxiety, it usually takes place due to several reasons that eventually stress them out until they cannot handle it anymore. However, as we mentioned before, there isn’t always a logical or real cause.

So, it’s true that an attack shows physical symptoms. To be specific, people who commonly suffer an anxiety attack experience:

  • Tachycardia
  • Negative thoughts
  • Drowning sensation or even cardiac arrest
  • Abdominal pain
  • Dizziness
  • Sweating

2. Control breathing

Breathing is important for controlling anxiety.

It is important to detect the symptoms. Likewise learning how to breathe correctly. Breathing is one of the keys points in controlling an anxiety attack.

If we control our breathing, we can have our racing heart rate under control as well.

  • Follow the steps below to breathe correctly: inhale for 5 seconds, hold your breath for 7 seconds, exhale for 8 seconds and repeat this cycle for 5 minutes, or as many times as you need.

3. Try to push the negative thoughts off to the side

Anxiety attacks are often linked to repetative negative thoughts. Thus, it is crucial to know how to stop thinking in manner.

In order to do away with repetitive, you should breathe and do the previously mentioned breathing exercises to think positive and leave negative energy behind.

4. Repeat calming phrases

Stop your anxiety by saying positive things

Use calming phrases to calm yourself, or the person who is suffering the attack. Each person might have certain phrases that might work better for them. However, the main idea is to have a phrase that has a tranquilizing effect to stop the anxiety attack.

  • For example, repetitively telling yourself everything is okay and there aren’t any reasons to be nervous.
  • It is also good thinking to know you will calm down and it will happen in a matter of seconds.
  • Remember you’re really in charge of the situation.

5. Look for a safe place

If you’re not in the privacy of your own home, look for a space where you can have the anxiety attack. If you feel exposed to the public, it’ll only make you feel even more nervous.

  • Thus, it’s very important to look for a discrete area where you can have the anxiety attack as soon as possible.

Also see: Giving Space is Not Cowardice It’s Wisdom

6. Don’t run away

It is important knowing what to do during an anxiety attack. We shouldn’t ignore what we shouldn’t do.

  • Don’t run away. Running away from the situation only feeds the fear. 
  • You only have to concentrate on breathing and in a matter of minutes, the attack will have passed and you’ll be okay again.

7. Don’t resort to rituals

Don’t associate overcoming an anxiety attack with any kind of ritual that lacks scientific backing. Anxiety crises actually go away by themselves. Giving them time and knowing how to breathe correctly is important for calming down.

  • By doing so, you’ll create a set of superstitions that you normally wouldn’t believe. You’ll wind up with more anxiety.

Our steps are all you need in order to control and detect an anxiety attack.

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