3 Tips You Can Learn That Can Help You Stop Getting Anxiety Attacks

woman crying due to an anxiety
Picture by Kat J.

Anxiety attacks are brief bursts of acute dread, panic, or worry. They are overpowering, with both physical and emotional sensations. Many people who suffer from anxiety episodes have trouble breathing, sweat heavily, shake, and feel their heart beating. During an anxiety attack, some people may suffer chest discomfort and a sense of disconnection from reality or themselves, leading them to believe they are experiencing a heart attack. In such situations, older people must attain assistance from senior home care, Whittier.

Anxiety attacks, often known as panic attacks, are acute bouts of dread or panic. They frequently happen unexpectedly and without notice. Anxiety episodes usually peak within 10 minutes and linger no more than 30 minutes. However, during that brief period, you may suffer such intense anxiety that you believe you will die or have completely lost control. Many people mistakenly think they’re suffering a heart attack due to the physical symptoms. After an anxiety attack, you may be concerned about having another one, especially if you are in a public location where aid is unavailable, or you cannot immediately flee. Unfortunately, millions of individuals are constantly plagued with exaggerated and unpleasant anxiety symptoms. It’s as if their “idle” timer is set too high. They are regularly tormented with worry, panic, and self-doubt, leading individuals to feel uneasy and engage in thoughts and activities that can negatively impact their lives and health.

Deep breathing must be used

Breathing is a necessary part of existence that most people take for granted. When you breathe in air, your blood cells absorb oxygen and expel carbon dioxide. Carbon dioxide is a waste product that is exhaled after being transported back through your body.  Improper breathing can disrupt the exchange of oxygen and carbon dioxide, leading to anxiety, panic attacks, fatigue, and other physical and mental problems. Deep breathing can help you handle a panic attack. Panic episodes can result in fast breathing, while chest tension can produce shallow breathing. This sort of breathing might exacerbate anxiety and stress. Instead, attempt to breathe slowly and deeply, focusing on each inhalation and exhalation. Breathe deeply from the abdomen, slowly and gradually filling the lungs while counting to four on inhaling and exhale. People might also attempt 4-7-8 breathing, often known as “relaxing breath.” This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, then exhaling gently for 8 seconds. It is worth mentioning that deep breathing might exacerbate manic episodes in certain persons. In these circumstances, the individual should try to focus on something they like doing instead.

Try some lavender

Lavender has long been prized for its flowery scent and lovely purple hue. The plant and its various variants have been utilized in fragrances, soaps, and recipes worldwide since at least the medieval period Trusted Source. Lavender has a long history of usage in medicine, in addition to looking and smelling wonderful. More recently, the herb has been utilized to treat anxiety disorders. A relaxing fragrance can help reduce anxiety by appealing to the senses, allowing the individual to feel grounded, and providing them with something to focus on. Lavender is a well-known traditional treatment for promoting a sense of peace and relaxation. Many research shows that lavender can aid with anxiety relief. To smell, place the oil under your nose, slowly inhale it, or dab a bit on a cloth. This oil is easily accessible on the internet. People should, however, only get it from reputable merchants. If the user dislikes the scent of lavender, they might substitute another essential oil they want, such as bergamot orange, chamomile, or lemon.

Concentrate on a specific object

Woman focusing on something.
Image by Fabio Jock

When a person is overwhelmed by upsetting thoughts, feelings, or memories, focusing on something concrete in their surroundings might help them feel grounded. Concentrating on one stimulus can lessen the impact of other incentives. As the individual examines the object, they may consider how it feels, who manufactured it, and its form. This method can help alleviate the symptoms of an anxiety disorder. If the individual suffers from frequent panic attacks, they can take a specific familiar object with them to help ground them. This might be a smooth stone, a seashell, a little toy, or a hair clip. Grounding strategies like this can help those suffering from panic attacks, anxiety, or trauma.

If you need help due to anxiety please write me an inquiry at [email protected]

Article by: Annika Wells.

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