For today, we are going to learn about some simple tricks on how to overcome an anxiety attack. Have you ever experienced an anxiety attack? An anxiety attack is defined as a combination of physical and mental symptoms that are extremely intense and overwhelming for the affected individual. It’s not just your regular jitters or nervousness. An anxiety attack is more than that. Generally anxiety attacks are described as being an unpleasant experience. For some unknown reason, the person who experiences it feels that he or she is in great danger. No worries, with enough knowledge and mindset, you’ll be able to successfully overcome it.
First, let us discuss the symptoms of an anxiety attack. To be able to prepare for something, you will have to be aware of what is to come so that you can identify it immediately. Here are some notable symptoms of an anxiety attack:
- Dry Mouth
- Shortness of breath or difficulty of breathing
- Chest Pain
- Numbness and/or tingling sensations
- Not being able to be still and calm
- A feeling of impending doom
- An unexplainable urgency to escape
- Cold extremities
- Heart Palpitations
- Feelings of panic, fear, and uneasiness
There are some who added that they have also experienced the following (below) during an anxiety attack. Take note of the ones that you have experienced.
- Derealization/Detachment from reality
- Emotional distress
- Sudden urge to urinate or defecate
Of course, each person is different so you may experience some thing that isn’t in the list above. What have you experienced that isn’t on this list? Relating to the list above, I can say that an anxiety attack is more than just a physical and mental stress, but it is also an emotionally distressing experience for an individual. As of the moment, the exact cause of an anxiety attack hasn’t been pinpointed out yet. Please keep in mind that if you have been experiencing anxiety attacks, this does not mean that you a weak. Early studies links anxiety attack to stress in the environment, but research is still on going. There are two causes that are currently being eyed by experts though and these are:
- High Levels of Anxiety – This is where you keep thinking that you are in great danger, because of this, your body will a high degree of stress response which can cause profound psychological, physical, and emotional changes in the body. If you are an anxious individual, you may react greater to it.
- Chronic High Levels of Stress – A healthy level of stress is good for the body, but if you are always stressed with no relief in sight, then this can make your body cause an anxiety attack. Unlike the first one, your behavior has nothing to do with this.
Some research done on Anxiety attacks have shown that there are times that it runs in the family so if any of these symptoms seem familiar to you, be sure to ask you parents about it. Maybe they have experienced it as well.
How long do anxiety attacks last? Well, as I’ve said above each person is different and we cope differently so your friend may experience an anxiety attack for only an hour or two while you may experience it for 6 hours or more. However, experts have noticed that if the reaction of your body is great (you experience a lot from the list above at the same time), the duration is also longer. If you become more afraid, the anxiety will feed of that and become even greater.
Many doctors suggest that researching about what an anxiety attack is and what triggers it can greatly help. As I’ve said before reacting with fear to an anxiety attack will only make it worse. If you understand how an anxiety attack works then you will feel like you are more in control thus you can react more sensibly. Fear is a common catalyst of an anxiety attack. So here is the answer to the question that you have been waiting for: How To Overcome An Anxiety Attack?
RELAX. Yes, this one is easy to say but really hard to do in the midst of an anxiety attack but you should really try to relax and don’t panic if you don’t feel yourself relaxing. What can you do? You can start by trying to focus on a certain part of your body like your lungs. Try to regulate your breathing. Keep it slow and even. Breath with your abdomen. Why is relaxing your body important? This can keep the stress response of your body down which can in turn make you feel so much better.
Find out what calms you down. Some people count from 10 down to 1, some go for a walk, and try to clear your mind as much as you can. Just keep in mind that an anxiety attack isn’t harmful. It’s just your body’s response to stress. However, an anxiety attack could last longer than you anticipate even if you are doing all that you can to relax. Don’t give up and do not panic as this can heighten the attack even more. Just keep doing what you are already doing and you’ll find that you are feeling better and better with time. Give your body time to calm down. Do not stress your body if it hasn’t calmed down at the duration that you want it to calm down. Do not pressure yourself even more. Remember that most anxiety attacks are caused by stress. Make sure that you take a rest after an attack and stop worrying about whatever it is that you keep thinking about.
Worry does nothing good – not for you and not for the situation. When you are more relaxed, you’ll be able to think more clearly thus find better solutions to your problem.
There are also some individuals who find that talking it out with a therapist or a friend helps them calm down. Listen to some music that you like, it doesn’t have to be classical. Be sure to keep your stress in a healthy level! If you feel like you an anxiety attack is coming, stop whatever it is you are doing and relax. Meditate and clear your mind. I know it’s not easy but it’s not impossible.
If your anxiety attacks are getting out of hand, you can always head to the doctor about it. He or she will give you proper medication to get your anxiety under control and also teach you some awesome ways on how to cope with it. Remember that you are not alone in this.
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