In the context of mental health, the word “anxiety” is used to refer to a wide range of symptoms, including uneasiness, dread, apprehension, and concern. Anxiety is a normal human emotion, and we’ve all felt it at some point in our lives. Normal sensations of anxiety, concern, and dread often have a recognizable origin (a stressful test, financial difficulties, or the discovery of a bug, for example). In contrast, a full-blown anxiety panic attack may leave you feeling like you’re about to pass out, go crazy, or die due to symptoms such as:
- Pain in the Chest
- Lightheadedness, dizziness, or fainting
- Anxiety over dying or losing control.
- A sense of disconnection or disbelief
- Sweaty palms
- Feelings of breathlessness or difficulty swallowing
- Quaking or shivering
Anxiety attacks have mysterious origins that have yet to be fully explored. If you have a history of depression or anxiety, distressing experiences may trigger an attack. Anxiety episodes may also be brought on by certain medical problems and drugs. A hereditary tendency to panic episodes is often believed to run in families. In other words, if both your mother and her sister suffered from panic attacks, you probably will as well.
Learn to put an end to an anxiety episode and get back on your feet.
Avoiding a Panic Attack
Although people have a strong desire to end their panic attack, doing so is impossible. If you think back far enough, you’ll realize that every panic attack ends, no matter how terrible it seems at the time.
Recognizing and accepting that you are experiencing an anxiety attack is the first and most important step in preventing more symptoms. The first time you have an anxiety attack, this might be difficult, but after that, you’ll be more prepared.
Notate the Warning Symptoms of an Anxiety Episode
It might be helpful to write down some of the things you’re thinking and feeling once you realize you’re having an anxiety attack. This may help you get some perspective throughout your anxiety attack.
Looking at these symptoms in a catastrophic manner is one factor that might aggravate anxiety and lead to a panic attack.
Belly breathing may put an end to an anxiety attack.
A common sign of an anxiety episode is a feeling of shortness of breath. However, taking rapid, shallow breaths might exacerbate the problem. To calm down instead, try belly breathing.
The breathing pattern you’ll need to adopt is similar to that of a child, whose tummies expand and contract with each breath. When an anxiety attack begins, it might be helpful to concentrate on taking a few long, deep breaths in and out, allowing your belly to rise and fall with each breath. If you want to feel this occurring, put one hand on your stomach.
How to Calm an Anxiety Attack by Relaxing Your Body
It’s simple to tell someone to “just relax,” right? If you’ve never paid attention to your body during an anxiety attack before, you may notice that you tense up in particular places. Concentrate on tensing and then relaxing those muscle groups.
Pick a region of your body that will react, like your toes or shoulders, if those areas don’t seem to be cooperating with you when you’re having an anxiety attack. The more you can slow your breathing and calm yourself, the better off you’ll be.