Did you know that anxiety disorder is the most prevalent mental disease in America, impacting 40 million adults each year?
Anxiety attacks can be severe and disturb your everyday tasks. However, there are many effective methods for managing anxiety and reducing its effect on your life– thats exactly what you will learn in this article.
Keep scrolling to learn more about 15 ways to calm anxiety attacks.
15 ways to calm anxiety attack
You may have experienced an anxiety attack at least once in your life!
These are the episodes of intense fear or discomfort with physical symptoms such as shortness of breath, heart palpitations, and chest pain.
But have you been able to control them? These are some surefire ways to calm anxiety attacks. Let’s learn more about them.
1. Deep Breathing Techniques
You actually experience physical symptoms while having an anxiety attack. Deep breathing can help soothe these symptoms by increasing the amount of oxygen to your brain and slowing down your heart rate.
Here are some deep breathing techniques that you can try:
4-7-8 Breathing:
- Inhale for four seconds
- Hold your breath for seven seconds
- Exhale for eight.
Alternate-Nostril Breathing
Block off one nostril at a time while breathing through the other in a regular pace.
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2. Progressive Muscle Relaxation
PMR works by eliciting the relaxation response, which can help lower your heart rate, calm your mind, and reduce bodily tension
To practice PMR, follow these steps:
- Get comfortable
- Tense and relax: Tense for 5-10 seconds, then release the tension and let your muscles relax for 10-20 seconds.
- Breathe
- Repeat
3. Cognitive Behavioral Techniques
CBT identifies and changes negative thought patterns that contribute to anxiety and teaches relaxation skills.
Say, for example, you are starting a new job and feel anxious for various reasons. In such circumstances, negative thoughts overshadow the positive ones, making you feel unworthy and fearful.
CBT helps you change the way you think. It is a structured therapy that typically involves weekly sessions with a mental health professional over several months. Talk to your therapist If you want to learn more about CBT or seek professional help.
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4. Physical Activity
Exercise can help reduce stress and anxiety by increasing the production of natural mood boosters called endorphins. It also helps reduce muscle tension and improve sleep, ultimately leading to reduced anxiety symptoms.
Here are some physical activities that you can try:
- Yoga
- Walking
- Dancing
- Swimming
One thing to remember is that you should do physical activity in moderation. Overexertion can lead to worsening anxiety symptoms.
5. Distraction Techniques
Distraction techniques work by redirecting your attention away from the source of your anxiety and towards something else.
Some distraction techniques that you can try are:
- Counting
- Breathing
- Visualization
- Cuddle with pets
- Eat your favourite snack or have a cup of tea
- Take a long walk
- Do yoga
- Play some sports
- Read a book or magazine
6. Journaling
Anothing coping mechanism is writing down your thoughts and feelings in a journal or notebook. It helps in:
Identifying Triggers
You can identify patterns and triggers contributing to your anxiety by writing down your thoughts and feelings.
Reducing Stress
Journaling can help reduce stress by providing an outlet for your thoughts and feelings.
Tracking Progress
By looking back at your journal entries, you can see how far you’ve come and what strategies have been effective.
7. Meditation
Meditation involves concentrating your attention on a specific object, topic, or activity in order to gain mental clarity and relaxation.
8. Reading
Reading books dealing with anxiety or mental health issues can help you feel less alone. It can also provide insight into how others cope with similar problems.
I recommend some books to help cope with anxiety symptoms.”
- The Anxiety Survival Guide for Teens by Jennifer Shannon
- The Anxiety and Phobia Workbook by Edmund J. Bourne
- The Mindful Way Through Anxiety by Susan M. Orsillo and Lizabeth Roemer
9. Socializing
Socializing helps you feel connected to others and provides support and belonging. If you’re looking for ways to socialize, here are some ideas:
- Join a Group
You can join a book club, hiking group, or any other group that aligns with your interests.
- Volunteer
You can volunteer at a local, food bank, animal shelter or any other organization.
- Take a Class
You can take a cooking, dance, or any other class that interests you.
10. Stay Hydrated and Nourished:
Staying hydrated and nourished is an important part of managing anxiety attacks. Dehydration can cause headaches, fatigue, and other symptoms that can worsen anxiety. To keep yourself nourished:
- Drink Plenty of Water
- Eat a Balanced Diet
- Avoid Caffeine and Alcohol
11. Spirituality
Spirituality can help you in developing a sense of inner peace. You can practice mindfulness, gratitude and connection to explore spirituality and manage your anxiety symptoms.
12. Avoiding Overstimulation
Overstimulation can cause sensory overload, which can worsen anxiety symptoms. To avoid overstimulation, you can:
- Limit Screen Time
- Reduce Noise
- Avoid Crowds
13. Acupressure Technique
Acupressure is a traditional Chinese medical practice that includes applying pressure to certain places on the body that promote relaxation and ease anxiety.
To apply acupressure, use your fingers to apply firm pressure to the acupressure points for several minutes at a time. You can also use circular or up-and-down motions while applying pressure.
I suggest reading this guide to learn more about pressure points and how to apply pressure.
However, acupressure gives you anxiety relief temporarily. If you have severe symptoms, it is highly advisable to seek professional help. 15. Use Positive Affirmations
14. Positive affirmations
Positive affirmations involve repeating positive statements to oneself in order to redirect your attention away from negative thoughts and emotions.
The statements include “I am calm and relaxed and “I am strong and capable. This affirmation can help you feel more confident and capable of managing anxiety symptoms.
15. Speaking with your healthcare professional
A healthcare professional will diagnose the root cause of your anxiety. After making a proper dianosis, he will develop a personalized treatment plan that works for you.
Depending on your situation, he may prescribe some medications, therapy sessions, or combined.
The Last Word
The 15 ways to calm anxiety attacks mentioned above will surely help you calm down. But always remember that if you find your symptoms getting severe or not improving, seek professional help. Anxiety is a medical condition that needs to be treated like any other physical condition.
Have a happy and healthy life!
2 Responses
Sorry, you are not “swimming in addresses” There are no CLASS routing addresses any more, that is an old obscure term not used any more Year 1985 is calling to get that term back You got CLASS LESS routing in “modern” IPv4-networks since before 1990You do NOT have a public /16 IPv4 address, you probably have a private one that isn’t routable on Internet Which probably are these private addresses ranges 10000/8 or 19216800/16 The other private address range are not /16 (which is as close to a class B network we now can get)With IPv4, you have to use private addresses, and in best case, you got ONE public IPv4 address on your external interface on your home router with NAT In worst case you will have a CGNAT, and you are really locked down, with slower transfer speeds then you should have, and higher latency then you should have ALL because of then hell of NATA local network (LAN) in IPv6 do have /64 netmask for PUBLIC IPv6 addresses (which basically meant the other 64 of the IPv6 address are nodes, so you have 2^64 IPv6 addresses in your LANThere are only 2^32 total address space for IPv4, not counting that localnet (127000/8) is not usable, nor the private addresses 10000/8 and 19216800/16 and 1006400/10 for CGNAT and a load of other addresses are not usable in IPv4So even if you uses 19216800/16 for your nets with IPv4, you don’t “swimming in addresses” And your ISP should give you /56 networks to route, which is 256 of those /64 public IPv6-networks you get by IPv6 THAT is swimming in addressesAnd why do you need 256 LAN with public addresses? Because it make fire wall much easier and not as prone to errors like IPv6You give a IPv6 LAN to your media machines You give one or two IPv6 LAN to your IoT You give your media and game machines one IPv6 LAN You give your personal phone and gadgets one IPv6 LAN, as with rest of the family And you put one IPv6 LAN for guests to useNow you make firewall rules based on net work and not devices, that share the same LAN Much easier to make safe rules without needing to know every deviceAnd no, you use device names as God meant it to be used, not numerical address
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