How to Control Your Anxiety Attacks – 3 Ideas to Put Oneself at Ease!

What exactly is anxiety? Anxiety is defined as “an emotion characterized by feelings of tension, anxious thoughts, and bodily changes such as elevated blood pressure,” according to the American Psychological Association (APA).

Knowing the difference between normal anxiety feelings and anxiety attacks that necessitate Stress relief medicine and treatment can aid in identifying and treating anxiety issues.

What is anxiety?

Anxiety is not a pointless human mental health condition. Anxiety is not only normal but also necessary for human existence when an individual is confronted with potentially damaging or frightening causes.

Human life in modern times is not the same as it was in the past. The approach of predators and incoming danger has set off alarms in the body since the dawn of civilization, allowing evasive action. These oncoming alarms express themselves in a range of physiological responses such as an increase in heart rate, perspiration, and enhanced sensitivity to the environment.

Stress relief medicine

The flight-or-fight response is triggered by a surge of adrenaline hormone and chemical messenger in the brain, which stimulates these nervous emotions. This adrenaline rush physically prepares humans to fight or flee any potential dangers to their safety.

Running away from larger animals and imminent danger is a less compelling issue for many modern peoples than it would have been for early humans. For today’s people, anxiety arises from a variety of situations such as work, family difficulties, money, health, and other essential matters that require a person’s attention but do not necessitate the ‘fight-or-flight response.

The uneasy sensation you get before a big event or in a stressful scenario is a natural echo of your body’s original “fight-or-flight” response. It might nevertheless be necessary for survival.

What is an anxiety attack?

The Diagnostic and Statistical Manual of Mental Health Disorders (DSM) defined an anxiety attack as “an abrupt surge of intense fear or discomfort” which will rise to peak level within a matter of minutes. According to Curt Cackovic, usually, four or more specific sets of physical symptoms accompany a panic attack. The frequency of panic attacks is very unclear.

Sometimes panic attacks occur as often as several times per day or as infrequently as only a few attacks per year. A hallmark feature of anxiety attacks is that attacks occur without any warnings. For some people, there is no proper trigger for an anxiety attack.

Patients suffering from anxiety attacks self-perceive a lack of control.

The panic attacks, however, aren’t limited only to people suffering from panic disorders. They can be accompanied by mood, anxiety psychotic, drug use as well as medical conditions. The occurrence of panic attacks is often associated with higher severity of symptoms in different disorders, suicidal ideas, and behavior, as well as a decreased response to treatment in those suffering from concurrent mental and anxiety disorders.

How to get relief from anxiety:

 3 Ideas to Manage Anxiety Attacks

1. Take deep breaths

What it means is taking deep breaths, taking deep breaths can be surprisingly effective tools for managing your anxiety attacks. Since the mental and physical aspects of the human body are so attached, turning your attention to what’s happening in your body can directly regulate mental problems.

Anxiety attacks can trigger an increase in breathing speed and chest tightness. Instead of breathing in low, breathe slowly and deeply, and pay attention to every breath. Inhale deeply from your abdomen, filling your lung slowly while counting to 4 both on the exhale as well as the inhale. You can also experiment with breathing with 4-7-8 breaths, also known as “relaxing breathing.” In this method, one breathes in for four seconds, then holds the breath for seven seconds, then exhales slowly for 8 seconds.

It is important to note that deep breathing can cause anxiety attacks worse. In such cases, it is possible to concentrate on things they love instead.

2. Focus on an object

Concentrating on anything physical in the surroundings might help a person lessen distress thoughts when they are flooded with painful thoughts, feelings, or memories.

Concentrating on one stimulus can reduce the impact of other stimuli. When considering the item, the person may want to consider how it feels, who manufactured it, and what form it is. This approach can aid in the reduction of panic attack symptoms.

If the individual suffers from panic attacks on a regular basis, they can carry a specific familiar object with them to help them feel more centered. It could be a smooth stone, a seashell, a little toy, or even a hair clip.

People who are coping with panic attacks, anxiety, or trauma can benefit from centering exercises like these.

3. The 5-4-3-2-1 method

The 5-4-3-2-1 method is both a grounding technique and mindfulness practice. It aids in diverting a person’s attention away from the causes of stress.

Begin by taking deep breaths. Inhale deeply for 5 seconds, hold for 5 seconds, and exhale deeply for 5 seconds. Continue in this rhythm until your thoughts begin to slow down.

a. Acknowledge 5 Things

This step includes identifying five things in your immediate environment. It may be a clock, a moving car, or a cloud. Regardless of size, anything that can be seen with your eyes acknowledges these five items.

b. 4 Things You Can Touch

Acknowledge 4 things around that you can touch and feel. Maybe it’s our computer at work, wallet, smooth stone or even a mobile. Acknowledge these items you can feel with your hands or body.

c. 3 Things You Can Hear

Listen for 3 distinctive sounds that you can hear from the surroundings. Think about where they came from and what makes that sound unique from others. Maybe it’s the nearby construction work, loud bike, the laughter of children, and birds chirping. Use your fine-tuned sense and see if you can hear ambient sounds that you may not normally tune into.

d. 2 Things You Can Smell

This is a difficult task for those who aren’t in stimulating surroundings. Find two different scents. It could be the scent from your cup of coffee, the smell of your soap, or even the laundry detergent that you use on your clothes. Whatever it is it breathes in the aromas around you.

e. 1 Thing You Can Taste

The most typical method to end this exercise is to mention one pleasant thing around you that you can taste, but prefer that you acknowledge one positive thing about yourself. Celebrate your accomplishments at the conclusion of the activity. Recognize that you were able to regain your balance and avoid the anxiety cycle.

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