How To Stop Anxiety Attacks
Yes! You can stop those anxiety attacks
The clinched fists and sweaty palms; a throbbing headache and a jittery self; the symptoms are all too common. Anxiety has become an integral part of the modern life. Competitive ambitions, escalated egos and lifestyle issues, all add to the heightened anxiety levels the world is facing today.
What is an Anxiety Attack?
Experts define anxiety attack as a short episode of an acute flare-up of anxiety, usually lasting for 8-10 minutes. It can happen at any time during the day and will usually have one or more of the below symptoms:
- Increased heart rate
- Dry mouth
- Sweaty palms
- Chest pain
The episode is likely to be intense and last for a short duration. However, it can leave you feeling highly drained, emotionally and physically.
Read on, as we furnish a set of five top ways you can use to stop your anxiety attacks in a highly effective manner.
5 Top strategies to stop your anxiety attacks
Research shows how a combination of multiple strategies helps in controlling anxiety attacks. An anxiety attack can drastically lower your productivity levels and have an impact on your self-esteem. Here is how you can learn to cope with your episodes:
1. KNOW YOUR MIND AND BODY
Analyze your state of mind before you had your attack. If you carefully look back at your episode of anxiety, you will be able to identify the following:
- Triggers of your attack
If you learn to recognize the onset of an attack, you will be better prepared to handle it. For instance, some individuals experience a quickened heartbeat, while the others start having a pulsating headache.
One of the most effective ways to do this is to maintain a journal of your emotions. Record your feelings every time an attack is over. This will help you understand the individual pattern of your attacks better.
2. DISTRACT YOURSELF
Practice distraction on a regular basis. Learn the technique of diverting your mind. An anxiety attack is a short duration episode and even a small distraction can dispel the stress. Some of the most effective distracting techniques include:
- Make a phone call to a friend
- Listen to relaxing music
- Take a walk
- Go to a different place, room or location
- Write down your feelings
3. THE BACKWARD COUNT
One of the oldest known ways, this strategy holds its charm until date. When caught in a spell of anxiety, just close your eyes and very slowly, count from 10 to 1. Inhale and exhale deeply as you count each number. You will realize that your anxiety level will slowly start falling.
4. KEEP YOURSELF OCCUPIED
It is often advisable to get busy with something constructive the moment you feel an attack building up. This will not only keep your mind active, but it will also give rest to your agitated nervous system and eventually allow the attack to pass.
5. SEEK HELP
There will be times when you must seek professional help, in spite of the best of your efforts. Speak to an expert or professional in your field who will offer you specialized treatment for your anxiety attacks.