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15 Ways To Calm Anxiety Attack: Your Guide to Easing Anxiety

15 Ways To Calm Anxiety Attack: Your Guide to Easing Anxiety

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.

“Discover effective Anxiety Therapy techniques and start your journey towards healing and peace.”

2. Progressive Muscle Relaxation

15 Ways To Calm Anxiety Attack: Your Guide to Easing Anxiety

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.

Book a consultation now to overcome anxiety and depression and embark on your transformative journey.”

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

15 Ways To Calm Anxiety Attack: Your Guide to Easing Anxiety

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

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!

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