Advertising
Advertising

Stop an Anxiety Attack in 5 Simple Steps

Stop an Anxiety Attack in 5 Simple Steps

Have you ever wished you could retrain your mind? Anxiety attacks are as much a mental phenomenon as they are physical. Fortunately, there are several practical ways to stop an anxiety attack before it takes over. Once learned, these basic methods can be utilized to quell anything from minor stress to extreme panic.

1. Breathe Correctly

The single most important thing to know if you suffer from panic attacks or general stress is proper breathing. When we panic, our bodies naturally begin to take in air incorrectly. The more inefficiently you breathe, the worse you panic, and a vicious cycle begins where you seem to lose control.

As a rule, if only your chest and shoulders are rising, you are breathing in a way that worsens stress. Make sure that when you breathe, your abdomen is expanding. When anxious, this may feel unnatural, or even like you are making things worse. Keep doing it anyway, and after several minutes your nervous system will start to shift out of sympathetic mode.

The other important thing to remember is that your exhales should be longer and slower than your inhales. Inhale through your nose, and exhale through your mouth. Again, this might feel difficult to manage when anxious, but be persistent. Some doctors recommend making the “shhh” sound when exhaling, as it slows your breath down naturally.

Advertising

2. Control Your Thoughts

Have you ever made a phone call only to be put on hold? There’s the waiting, the boring elevator music, and no one to talk to. The experience has quite a sedative effect. This is the atmosphere you should cultivate in your mind. You must put it on hold.

Meditation techniques and anxiety reduction techniques are one in the same. If your anxiety comes from constant ruminating or worrying, the most important thing for you to do is STOP. Stop thinking. Stop internally talking to yourself.

You may experience many intrusive thoughts, and you may feel like you are too panicked to have any control. Again, consistency is key. Meditation gurus tell us that we must keep bringing our mind back to blankness each time it wanders. It works the same way for anxiety attacks.

So pretend you are the phone operator and your mind is the unruly customer, refusing to be put on hold. Do what all of our insurance companies would do, and leave it on hold.

Advertising

3. Relax Your Body

Tension is linked to stress and anxiety. Wherever you are, try to find the most comfortable and relaxing position available. This may be lying down, sitting in a chair, or standing up. Whatever feels comfortable, do it. You should obviously avoid anything strenuous that increases your heart rate, like climbing stairs.

Move your shoulders around to loosen them. Try to go through your body from head to toe, and focus on relaxing each muscle group individually. If you are wearing anything restricting, especially tight belts, remove them. Stretching is also helpful as it contributes to a loose, relaxed feeling that will stifle anxiety.

4. Consider Your Environment

For some of us, environmental triggers are the main cause of panic. Unfortunately we can’t always control our environment. Popular fears like crowds, heights, and public speaking are sometimes unavoidable.

People who suffer from anxiety often have sensitive nervous systems, meaning they are greatly impacted by their environment. When in doubt, you should seek out fewer people, less noise, and less stimulation.

Advertising

Try to mold your environment into a place where relaxation is possible. This is different for everyone, so you need to consider what makes you feel safe and comfortable. If candles relax you, light them. If showers relax you, get naked and hop in. If you are stuck at work, asking for a 15 minute break and a change of scenery might be best. Do not get naked at work.

5. Ask for Help

While some people prefer solitude, you may feel better in the presence of others. Any kind of internal thinking could worsen panic. So try asking a trusted friend or family member to talk to you. This will bring you out of your head- the worst place to be during an anxiety attack.

When someone talks, keep forcing yourself to think about what they are saying. Even if it seems impossible, keep bringing your attention back to whatever they are talking about and join in as best you can. When your mind is focused on something external, you become preoccupied and the panic may begin to subside.

Sometimes focusing on the panic and having others try to calm you down only keeps your attention on it. This might worsen your fixation or feeling that something is “wrong.” Instead, try to create an atmosphere of normalcy, and ask your friends or family to do the same while they help occupy you.

Advertising

Conclusion: You Got This

Ultimately, you control everything. Your body panics because you indicated that something was wrong. As soon as you convince your body that nothing is truly wrong, it will revert back to normal. The same goes for your mind. It faithfully does what you tell it to do.

An anxiety attack is a battle of wills- with yourself. If you don’t give in to fear and relentlessly do the 5 things above, you will win the battle every time.

Featured photo credit: Alyssa L Miller, Fear and Suspicion via flickr.com

More by this author

tackling self esteem One Solid Practice for Tackling Low Self-Esteem banksy street art 15 Life Lessons From Banksy Street Art That Will Leave You Lost For Words self-improvement books 25 Self-Improvement Books That Will Make You A Better Person stick new habit 4 Reasons You Just Can’t Stick With A New Habit 8 Fall-Themed Wedding Favors to Delight Your Guests

Trending in Health

1 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 2 How to Eat Your Way to a Great Physique With Chocolate 3 The Importance of Sleep Cycles (and Tips to Improve Yours) 4 7 Signs of a Thyroid Problem That You Should Not Ignore 5 Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

Advertising

I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

Advertising

Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

Advertising

The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

Advertising

Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

Read Next