Relax Your Body To Ease An Anxiety Attack
It’s easy to say, “Just relax,” right? But once you start to observe your body during an anxiety attack, you might find that certain parts of your body clench up during an attack. Make a deliberate effort to tighten and then relax those parts of your body.
Or, if those parts feel like they wont obey during an anxiety attack, pick a body part that will respond, such as your toes or your shoulders. The more you can breathe deeply and relax, the easier it will be to cope.
Take Any Prescribed Medications
Depending on the severity of panic attacks, a doctor may prescribe a use-as-needed medication. These medications typically work fast.
However, these drugs can be highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.
A doctor may also describe selective serotonin reuptake inhibitors, which can help prevent panic attacks from occurring in the first place.
Always Seek Professional Advice
Always seek medical advice if you are not sure whether your symptoms, or another persons symptoms, indicate a panic attack. In an emergency, dial triple zero for an ambulance. Its important to see your doctor for a check-up to make sure that any recurring physical panic-like symptoms are not due to illnesses, including:
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When To Use Medication
Sometimes, panic attacks cannot be managed entirely alone. If panic attacks become an ongoing concern or they cause significant anxiety or fear about future panic attacks, it might be necessary to see a therapist or doctor.
Types of therapeutic interventions that have been shown to have the best outcomes include cognitive behavioral therapy and humanistic therapy. CBT involves understanding the relationship between thoughts and behaviors and working toward changing negative or distorted thoughts to more positive, helpful ones.
One study found CBT to be between 85% and 90% successful in treating panic disorders.
Humanistic therapy is a type of intervention that helps people make rational decisions and accept responsibility for themselves. Common humanistic therapy approaches include client-centered therapy, gestalt therapy, and existential therapy.
If therapy alone is not effective in treating panic attacks, as may be the case in severe cases of panic disorders, medications may be recommended and prescribed by a psychiatrist. Commonly prescribed medications that have been shown to be effective in helping with panic disorders include antidepressants and benzodiazepines.
Here Are The 7 Habits Of People Who Overcome Severe Anxiety Naturally:
1) They Get Very Clear On What They Truly Want
The power of goal setting is no joke, ESPECIALLY when it comes to ending severe anxiety naturally. Successful people understand the importance of SPECIFIC goals they choose for themselves. That doesnt mean things like:
- I just want to be free from health anxiety and my panic attacks
- I want to be able to drive to work again without fear
- I want to be able to get on a plane again, and see the world
These goals arent specific enough, and your brain will surely let you know that because youll see it in your results. If your mind doesnt have a very clear and specific goal, youll never create the road-map in order to reach those goals.
So What Should You Do?
Create 3 very specific goals you want for yourself, before taking on any type of therapy, and program to end your health anxiety naturally. These can be things like:
- I want to be able to ride my stationary bike I bought for 20 minutes per day by the first week of next month. Even in the face of my great fears such as heart palpitations
Do you see how these goals are specific, and have some sort of time based goal to go along with it? By creating specific goals such as these, youll be able to systematically expose yourself to your fears that will ultimately lead you to reaching your biggest goal in the time you allow.
2) They Look At It As A Lifestyle, Not Just A Solution To Anxiety
That price is that they know they have to make this a lifestyle change in all aspects
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Write Down Your Thoughts
Writing down whats making you anxious gets it out of your head and can make it less daunting.
These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder when theyre in a bind too!
However, if you suspect you have GAD, quick coping methods shouldnt be the only kind of treatment you employ. Youll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.
Calming Step : Focus On Breathing
Your breath affects your mental state, so breathing is a crucial part of stopping a panic attack.
During a panic attack, your breathing speeds up, a signal that your body is in fight-or-flight mode, Dr. Josell says. Rapid breathing sends a clear signal that youre in danger, but slow, deep breathing helps to turn off the fight-or-flight response.
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Name What Youre Feeling
When youre experiencing an anxious episode, you may not realize whats going on until youre really in the thick of it.
Recognizing anxiety for what it is may help you calm down quicker.
Name that this is anxiety not reality and that it will pass, says Kim Hertz, a psychotherapist at New York Therapy Practice. When you are in a heightened state of anxiety, you want to disrupt that cycle, and for some people, thought-stopping techniques are effective and as simple as saying stop to the internalized messaging that heightens anxiety.
In other words, consider recognizing that what youre feeling is anxiety and talking yourself through it.
Embrace absolute truths, says Steven Sultanoff, clinical psychologist and professor at Pepperdine University. I will get through this one way or another.
Naming your sensations and feelings may help you step away from them. This is anxiety, it is not you and it wont last forever.
Types Of Anxiety Disorders
Anxiety attacks can stem from an anxiety disorder. There are several types of anxiety disorders. Below are three common anxiety disorders that lead to anxiety attacks:
Generalized anxiety disorder
This anxiety disorder is diagnosed in people that experience excessive anxiety or worry for more than 6 months. You may have many worries, like health, finances, relationships, or work.
This type of anxiety disorder is when you fear places or situations that may cause you panic. You will find yourself avoiding these situations that make you feel trapped, helpless or embarrassed.
A panic disorder is diagnosed in people who have recurrent unexpected panic attacks. You may be in constant worry about when or how your next panic attack will occur.
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How Can I Prevent Panic Attacks
Your healthcare provider can help you identify triggers that bring on panic attacks. During psychotherapy, you learn strategies to manage triggering events and prevent an attack. You can also take these actions to lower your odds of having a panic attack:
- Cut back on caffeine.
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Other Risk Factors For Developing Anxiety
In addition to these primary causes of an anxiety disorder, there are other risk factors that can contribute. These include:
- Severe stressors: These include financial ruin due to job loss or losing a loved one on whom you heavily depended.
- Certain personality types: These include Type A personalities and perfectionists.
- Gender: Women are twice as likely to have generalized anxiety disorder as men.
- Underlying medical conditions: These include chronic pain, respiratory conditions, gastrointestinal disorders and heart disease.
- Everyday stressors: These include more minor stressors like a hectic schedule or dealing with an unruly child. Such factors can build up without proper self-care.
How To Stop An Anxiety Attack
People have this powerful idea to make the anxiety attack stop, Carbonell says, but you cant make it stop through force of will. However, if you look back at your history, you’ll see that every anxiety attack does indeed stop, even if it feels awful for a while.
Your best first step stopping an anxiety attack is to simply notice your symptoms and accept that you’re having an attack. This can be challenging if it’s one of your first anxiety attacks, but after that you’ll know more about what to expect.
How Is Panic Disorder Treated
First, talk to your doctor about your symptoms. Your doctor should do an exam and ask you about your health history to make sure that an unrelated physical problem is not causing your symptoms. Your doctor may refer to you a mental health specialist, such as a psychiatrist or psychologist.
Panic disorder is generally treated with psychotherapy, medication, or both. Talk with your doctor about the best treatment for you.
Psychotherapy. A type of psychotherapy called cognitive behavioral therapy is especially useful as a first-line treatment for panic disorder. CBT teaches you different ways of thinking, behaving, and reacting to the feelings that come on with a panic attack. The attacks can begin to disappear once you learn to react differently to the physical sensations of anxiety and fear that occur during panic attacks.
For more information on psychotherapy, see .
Medication. Doctors also may prescribe different types of medications to help treat panic disorder:
- Selective serotonin reuptake inhibitors
Another type of medication called beta-blockers can help control some of the physical symptoms of panic disorder, such as rapid heart rate. Although doctors do not commonly prescribe beta-blockers for panic disorder, they may be helpful in certain situations that precede a panic attack.
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Try The File It Mind Exercise
The File It technique works particularly well if youre lying awake at night thinking of all the things you have to do or havent done, or if youre rehashing something that happened during the day.
These are the steps for performing this exercise:
The idea with this exercise is that youre taking a moment to name your triggers, examine them, and then consciously put them aside with a deadline to tackle them later. In other words, youre validating your own feelings and making a plan to deal with them, one by one, when its a better time.
Normal Anxiety Vs Anxiety Disorders
Not all anxiety is a bad thing. Normal levels of anxiety can be adaptive because it helps prepare you for situations where you need to respond to stresses in the environment.
The difference between normal anxiety and what would be characterized as extreme anxiety is how it affects your ability to function and the level of distress that it creates.
When anxiety is extreme or severe, it makes it difficult or impossible for you to function normally in different situations. It may make it so you cannot work or socialize like you normally would. It can create such severe distress that you actually begin to avoid situations that are likely to trigger feelings of anxiety.
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Focus On What You Can Change
Many times anxiety stems from fearing things that havent even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones.
Life can be unpredictable and no matter how hard you try, you cant always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing your loved one’s safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to dump your anxiety and pick up a more positive outlook.
At times, your anxiety may actually be caused by a real circumstance in your life. Perhaps youre in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing.
When anxiety is identified as being caused by a current problem, then taking action may be the answer to reducing your anxiety. For example, you may need to start job searching or scheduling interviews after work.
When Should I Call The Doctor
Some panic attacks have signs that can be confused with a physical problem like a heart attack. If you have chest pain or trouble breathing or lose consciousness, seek emergency medical care.
You should call your healthcare provider if you have panic attacks and experience:
- Chronic anxiety that interferes with daily life.
- Difficulty concentrating.
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Lean On Effective Support People
A network of support people is essential to managing anxiety, Neidich says, but those support people must be effective in helping you cope — that is, they should make you feel better, not worse.
Lean on people who can offer you the kind of support you personally need, like physical touch or an ear to listen to how you feel. Avoid anyone who asks you why you had an anxiety attack. After an anxiety attack or on the fringes of one, it’s important to not talk about the cause behind it, Neidich says, pointing back to distraction techniques.
It’s important to be clear on what you need from your loved ones in regard to anxiety, Neidich says — it’s a “huge part of a comprehensive anxiety-management plan.”
“Be sure to talk ahead of time about what language is and is not helpful,” Neidich says, noting that it’s not someone else’s responsibility to help you with your anxiety attack, but it is your responsibility to communicate your needs.
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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.