Anxiety attacks are devastating and terrifying experiences, but they can be managed and stopped. Taking control of your feelings and understanding the causes and triggers of your anxiety is key to helping you break free from these attacks.
The first step in managing an anxiety attack is diagnosing the underlying cause. Common triggers include stressors such as work, family, or financial obligations; traumatic events such as death, divorce, or natural disasters; and environmental factors like weather or changes in routine. Once you’ve identified the root cause of your anxiety, it’s important to create a plan of action for tackling it head-on.
There are a number of strategies that can be used to help control anxiety attacks. These include cognitive behavioral therapy (CBT), deep breathing exercises, progressive muscle relaxation, biofeedback, and mindfulness-based strategies such as yoga and meditation.
Breathe deeply and slowly
Breathing deeply and slowly is one of the most effective steps you can take in stopping an anxiety attack. When you are feeling overwhelmed and anxious, it can be hard to focus on anything else but your racing thoughts, making it nearly impossible to regain control. Deep breathing exercises help by calming the body and refocusing attention away from fear and worry.
Studies have shown that taking deep breaths can activate areas of the brain associated with relaxation, which in turn reduces physiological symptoms such as increased heart rate and skin conductance that often accompany anxiety attacks. This practice helps to lower stress hormones like cortisol and adrenaline, enabling you to feel more relaxed and in control.
To practice deep breathing during an anxiety attack or as a preventative measure, it is best to inhale through your nose for five seconds and then exhale through your mouth for five seconds. Do this several times until you feel yourself beginning to relax. This exercise can also be combined with progressive muscle relaxation techniques, which involve tensing specific muscles throughout your body before releasing them gradually.
Use a grounding technique
Grounding techniques are an effective way to cope with anxiety attacks. Grounding is simply a method of connecting with your body and focusing on the present moment in order to reduce the intensity of your anxiety symptoms. It can be done in many different ways, including deep breathing exercises, mindfulness activities, and physical activities such as running or dancing.
Here are a few ways of using grounding when anxiety starts:
- Focusing on an object in the room and describing it in detail
- Reciting a calming phrase or mantra
- Tensing and releasing your muscles
- Counting to ten
Use the Physiological Sigh technique
The physiological sigh technique is an easy and effective way to reduce the intensity of anxiety. It involves deliberately sighing as a form of deep breathing, which can help to reduce stress hormones such as cortisol and adrenaline, enabling you to feel more relaxed and in control.
The physiological sigh technique is based on the idea that when we become anxious or stressed, our bodies go into fight-or-flight mode. This response causes our bodies to tense up and initiate shallow breathing, which further heightens feelings of anxiety and panic. By deliberately sighing during times of stress, we are able to take a step back from this fight-or-flight response and engage in slower, deeper breathing instead.
This technique was developed by neuroscientist Andrew Huberman, and it involves exhaling through your mouth with a long, slow sigh. The sigh technique can help to calm the body and mind, and it can also help to reduce the physical symptoms of anxiety, such as rapid heartbeat and dizziness.
If you’re feeling overwhelmed or anxious, try out the soothing sigh technique for a few minutes – it will help to melt your worries away. Inhale deeply through your nose and slowly exhale from your mouth with an elongated “sigh”. Repeat this pattern at any convenient time of day, wherever you are – in no time at all, those feelings of panic and stress should start dissipating!
- Take a deep breath in through your nose.
- Exhale through your mouth with a long, slow sigh.
- Repeat this pattern of deep breaths and slow sighs for several minutes.
Seek support from others
Finding support when you’re in the grips of an anxiety attack can be a lifesaver. Reaching out to those closest to us, connecting with experts on helplines or seeking professional help are all great options for getting that much needed assistance. Taking action and finding respite from your worries is just one step away!
Prevention
Taking action to tackle the root of anxiety can be both calming and empowering. So, why not start by identifying what might bring on anxious moments? Once you know your triggers, build a toolkit of strategies that work best for you, whether it’s deep breathing exercises or simply calling up a friend, pick activities that make handling anxieties easier.
- Reducing stress and practicing good stress management techniques
- Engaging in regular exercise and physical activity
- Eating a healthy and balanced diet
- Getting enough sleep
- Seeking support from friends, family, or a mental health professional
- Avoiding alcohol and drugs, which can worsen anxiety
In conclusion, anxiety attacks can be incredibly overwhelming and difficult to manage. However, with the right coping techniques such as grounding or using the physiological sigh technique, you can reduce their intensity and frequency. It’s important to remember that if your anxiety is severe or persistent, it may be necessary to seek professional help in order to get back control of your life. With patience and dedication, however, these strategies can prove extremely effective for managing anxiety disorder. Don’t hesitate to reach out for support when needed – everyone needs a helping hand from time to time!
