How To Calm An Anxiety Attack? 8 Effective Strategies
What can you do to calm an anxiety attack? How to act when faced with an anxiety attack? Discover strategies to know how to deal with these moments and calm your symptoms.
If you are facing an anxiety attack, it is normal for you to consider what you can do about all its symptoms. Know how to calm an anxiety attack can help you deal with these moments, but you must understand that only by acting on the origin of the problem will these types of symptoms disappear.
Despite these moments, it is important to realize that anxiety is normal and helps us prepare for danger. Experiencing anxiety in moderation can help us improve efficiency in different aspects of our lives. But when anxiety interferes with our daily lives since we experience it intensely and frequently, it is important to start working to end it. Then how can we stop an anxiety attack?
The moment you are before an anxiety attack and you don’t know what to do we recommend that you take into account the following strategies.
Don’t let it dominate you: To know how to calm an anxiety attack The first step is to hunt down the distressing thoughts that control you. That is, try to argue these thoughts and propose alternative, less catastrophic ideas to reduce the strength and intensity of all the symptoms of an anxiety attack.
Stay where you are: Escaping or running away from the situation is not a good strategy to manage anxiety attack The best thing in these moments is to try to give yourself an opportunity to face these fears, that is, to learn that there is no danger even though you perceive it that way.
Do a breathing exercise: Breathing usually accelerates due to anxiety. For this reason, one of the strategies you can do in case of an anxiety attack It is precisely to try to do a slow breathing exercise. Deep or diaphragmatic breathing is the first and most important thing you can do before an anxiety attack. Through this, the heart rate is lowered and the physical symptoms decrease.
Identify the anxiety attack: Another way to know how to stop an anxiety attack It is trying to remember that we are facing this event. For example, you can identify obsessive and intrusive thoughts, as well as palpitations and remind yourself that you are experiencing anxiety symptoms.
Remember that you are not in danger: To face an anxiety attack It may be effective to remember the following phrases and repeat them when your symptoms appear: ‘panic attacks are not harmful’, ‘this is a false alarm’, ‘it won’t last long“.
Accept the feelings: Trying to eliminate thoughts or feelings due to anxiety will not help you. The anxiety attacks They do not have instant solutions, therefore, trying to eliminate your symptoms will not be effective. Therefore, we recommend that you open yourself to the feelings you experience.
Connect to the present: Observe everything you can see and hear in the environment around you. One of the strategies what to do in case of anxiety attack It is trying to perceive and listen to everything that surrounds you. That is, divert your attention and focus on something else instead of concentrating on the bodily sensations you are experiencing.
Go back to your tasks: As soon as you can, go back to what you were doing and continue with what you had planned. Before a Anxiety Attack It may be helpful to remind yourself what this activity brings to your life and why it’s important to motivate yourself to keep going.
In order to manage anxiety, it is necessary that you go to a professional psychologist. The only effective way to deal with this disorder is to receive treatment. Despite this, you can try the following:
Do daily breathing exercises: Doing relaxation exercises daily can help you relieve many of the symptoms associated with anxiety. In fact, practicing it as a routine can help you to calm anxiety attacks
Change your internal dialogue: Negative internal dialogue is typical of anxious thoughts and states. Changing this speech for another that is more useful to you can help you know how to stop anxiety attacks and calm the symptoms of this disorder.
Practice a healthy lifestyle: Healthy habits such as regular exercise, healthier eating and hobbies that allow you to release tension can help you calm anxiety attacks
Regulates stress: Consider making changes to better manage the stressors you deal with daily. If there is a problem that you must deal with, it is important that you try to remedy or confront it. This will allow you relieve anxiety and combat attacks.
Learn mindfulness: Mindfulness can help you separate yourself from your thoughts, as well as open yourself more to your feelings and make decisions guided by your values. Thanks to becoming more aware of situations and feelings, you will have more skills and strategies to know how to calm an anxiety attack
If you have many anxiety attacks It is vital that you go to a professional psychologist as soon as possible. Anxiety can limit many aspects of your life, therefore, you must take the reins to control this disorder.
