Anxiety attacks are characterized by a sudden feeling of intense fear. There are several ways to stop an anxiety attack. You may have to try a few ways to calm down during an anxiety attack before you find one that works for you. However, if the anxiety attacks keep recurring, it’s best to go see a therapist.
What is an Anxiety Attack
Panic attacks are sudden and intense episodes of anxiety. They are characterized by many physical symptoms, including shaking, feeling disorientated, dry mouth, nausea, breathlessness, rapid, irregular heartbeats, sweating, and dizziness.
While the symptoms of panic attacks are not really dangerous, they can be quite frightening. When you are experiencing a panic attack, you may feel as if you are going to collapse and die. Some people feel as though they are about to have a heart attack.
Panic attacks have several causes, including major life stress, like the loss of a loved one, or a traumatic event, like sexual assault. In some instances, they can also be caused by smoking or excessive caffeine intake.
The majority of panic attacks can last for about five to 30 minutes. Unfortunately, there is no one-size-fits-all solution when it comes to stopping panic attacks. You will have to dry out different methods to find one that works for you.
How to Calm an Anxiety Attack
There are several ways to calm an anxiety attack in its tracks. You also need to figure out ways to reduce the frequency of panic attacks. Here are the best ways to calm down from an anxiety attack you may try.
Recognize and Understand Your Anxiety
If you keep having constant panic attacks, you need to get to the bottom of what’s causing them for anxiety attack calming. You should also seek to understand when and how they happen. That’s a good way to start coming up with a plan to reduce the frequency and severity of panic attacks.
You may want to try and figure out when the panic attacks started. That way, if you end up going for counseling, you will know the real cause of the panic attacks. Also, each time you have a panic attack, rate it on a scale of one to ten. This helps to keep you in the present moment. It’s also a reminder that the panic attack is not always on level 10; therefore, each time it occurs, you know it will be over soon, and you won’t die.
Redirect Nervous Energy
If you keep experiencing panic attacks, you should find ways to ground yourself in the reality of what’s surrounding you. Panic attacks generally cause feelings of detachment from reality. This is because you will be filled with nervous energy. Grounding yourself and redirecting that energy through mindfulness can help combat the panic attack when you feel it approaching and during one.
Great ways to redirect your energy include focusing your attention on the present and trying to figure out your current emotional state. Another way would be to meditate. That helps you relax, and as you may imagine, helps to reduce stress as well.
If you feel a panic attack is coming, you can also combat it by focusing on familiar physical sensations. For example, you can dig your feet into the ground or feel the texture of your clothing. These are effective techniques that will help ground you in reality and give you something to focus on.
Do a Reality Check
When you feel an anxiety attack approaching, remind yourself that it’s just anxiety and nothing more. The more you remind yourself that you aren’t in any real danger, the fewer chances that a panic attack will occur. You can even speak out audibly. For example, find a phrase you can repeat, like “I’m not afraid.
Write it Out
Anxiety attacks will fill your mind with negative and scary thoughts. This is what keeps the panic going. To calm down during an anxiety attack, write down some encouraging worse so you can read them to yourself when you have a panic attack. If you know the common negative thoughts that race through your mind during panic attacks, you should work on a script that addresses those specific thoughts.
Breathing exercises help to reduce levels of stress by increasing oxygen exchange. This, in turn, reduces blood pressure and releases the tension held in your abdomen. The changes brought about by breathing exercises can also benefit your mental state.
Walk It Off or Have a Workout
Exercise helps to release hormones known as endorphins. These hormones improve mood and relax the body. Exercise is also known to significantly lower stress levels, which may lead to a reduced frequency of panic attacks. Additionally, it’s a great way to give your mind some rest.
Panic attacks can be very scary. Fortunately, there are things you can do to reduce their intensity and stop them in their tracks. Apart from drinking water and taking a shower when you feel panic attacks are approaching, you should also make long-term changes that address the root cause of the panic attacks.
For example, if you know you are stressed, you should take up exercise and socialize more so you can reduce stress levels. You can also stick to a diet that’s low in sugar. Additionally, it’s a good idea to limit your alcohol and caffeine consumption. These, together with smoking, can worsen panic attacks. You should also identify and exclude triggers and practice good sleep. Lastly, if you feel like your situation is not improving, don’t hesitate to seek counseling and other forms of professional help.