How to control anxiety attacks?
Going through a crisis is not easy and can be extremely frightening. For those who experience constant attacks or live with people who have episodes of crisis, it is essential to know ways to alleviate the symptoms and calm the patient until it dissipates. Here are some guidelines that can help in this regard:
1. Divert attention from symptoms:
One of the main reasons for the anxiety attack to become more intense is to start worrying even more when thinking about the symptoms that are emerging. The chest pain starts to feel like a heart attack and this creates even more fear, speeding up the heart and increasing the impact. It is critical to shift attention away from symptoms and focus on a specific activity, such as breathing control.
2. Slow your breathing:
Watching our chest rise and fall rapidly can become nerve-racking. During an attack, we start breathing too fast, causing hyperventilation.
In these cases, it is essential to inhale and exhale slowly and deeply in order to reduce stress and provide more oxygen to the brain, increasing concentration. This lessens the feeling of suffocation and inability to breathe.
When you notice a crisis approaching, hold your breath, place one hand on your stomach and the other on your chest, and begin breathing slowly using your diaphragm. Inhale through your nose, hold your breath for three seconds, and exhale slowly through your mouth.
You should feel your abdomen rising and falling. Maintain this breathing rhythm until you feel muscle relaxation and clarity of thought.
3. Relax your muscles:
The immediate tendency of a person going through an anxiety attack is to contract the muscles as a form of defense, however this contraction ends up bringing more pain and discomfort, intensifying the feeling of heaviness.
Once your breathing is controlled, try to start the muscle relaxation process. Bring your attention to the muscles, relaxing one at a time as you exhale. Start with the head and neck and move to areas most affected by stress, such as the jaw, mouth, back of the neck and shoulders.
4. get distracted:
Another common activity during a crisis is running a whirlwind of thoughts through your head, causing emotional overload. The adrenaline rush awakens our nervous system and makes the mind alert.
The way out is to slow down the thoughts by creating distractions outside of them. If you’re with someone you know, try to start a conversation and pay attention only to them. For Music you can start from here
If you’re alone, try counting from 1 to 10 over and over, singing a song, reciting a story, making lists, or any other mental activity that gets you out of trouble.
5. Use guided imagination:
Think of a place where you feel peaceful and relaxed. While thinking about this place, keep adding details to the scene. Focus your whole mind in the field of imagination. This type of activity is very effective in disconnecting your mind from anxiety symptoms and calming your breathing.
How to treat anxiety?
When an anxiety attack or panic attack occurs, the best form of treatment is to contact a psychologist or psychiatrist directly. If they are very serious and last for a long time, it is essential that a professional specialized in mental health is contacted.
Seizures can be signs of other disorders, such as panic disorder or generalized anxiety disorder. In fact, one of the most common and effective treatments is Cognitive-Behavioral Therapy (CBT). This type of therapy is focused on teaching how to identify and replace negative ways of thinking and reacting to situations.
In such a way that you learn to recognize when thoughts do not match facts and what are the useful ways of thinking and reacting. In some cases, the doctor or psychiatrist may prescribe medications that control anxiety if other methods have not shown any apparent results.
Have you ever had an anxiety attack? Do you feel that some of the symptoms associated with generalized anxiety fit with your sensations? You can find a specialized psychologist by going here.
Platforms such as attitude can facilitate the search for a psychologist specializing in anxiety cases that meets specific requirements to serve everyone who needs follow-up. Take therapy online on our website and check out all the opportunities offered for yourself!