Anxiety attacks are painful episodes of severe anxiety and panic.
As time is passing by, the number of people facing anxiety and depression is increasing. This is because of our changing habits and lifestyle. Today, we are more mechanized and unfortunately, have more time to think about all the unnecessary things. This gives rise to anxiety and ultimately anxiety attacks.
According to http://www.statista.com, the average share of adults in the US having anxiety disorders rose from 11% in 2019 to over 41% by the beginning of 2021. These stats are indicative of the fact that how quickly the number of anxiety patients is increasing.
ARE YOU HAVING ANXIETY ATTACKS?
Before you move ahead, you must know what an anxiety attack is and are you having this problem or not?
Do you feel like shortness of breath, fear of dying, numbness and tingling or sweating and trembling suddenly?
Do you sometimes experience chest pain, nausea, or heart palpitations abruptly? Or sometimes you feel like being parted with yourself?
Other symptoms might include chills, stomach pain, dry mouth, dizziness, or a feeling like you are out of your control.
Anxiety attacks might last from 5 minutes to half an hour. And these few minutes become a hell for you.
If you are having anxiety attacks, it doesn’t mean that you are at the end of your rope. Calm down and be relaxed! You can treat yourself at home very easily. Just ascertain yourself that you are indestructible!
Here are a few steps to follow during an anxiety attack:
1. CLOSE YOUR EYES
Close your eyes for some time and think that you are not the part of this world. Imagine you are somewhere over the clouds and have all that happiness that you miss in your life.
When you experience symptoms of anxiety attack, just lay down. Put your right hand on your stomach, and put your left hand down parallel to your body. Now, close your mouth, inhale for 4 seconds from the nose, then stay for 7 seconds and finally exhale through the mouth by making a sound of eight. While doing all of these be mindful and keep your attention on breathing.
3. PRACTICE 5, 4, 3, 2, 1 RULE
Anxiety attacks take place when you are having stress or thinking about something very deeply. At that time you have to divert your attention and this is one of the best ideas.
You just have to follow a few steps:
Ø Look at 5 different objects and think about each for a moment.
Ø Listen to 4 different sounds you can hear at that time.
Ø Touch any 3 objects around you and feel them.
Ø Identify 2 separate smells around you. You can even smell lavender at this time. Or this might be the smell of coffee or any deodorant.
Ø Notice one kind of taste. It might be the taste of your mouth, or you might eat something like candy.
4. LAUGH FOR NO REASON
Seems to be useless but it’s not! Laughter is the best antidepressant with no harm at all. So, when you feel like being detached from life, start smiling and laughing for no reason. Surprisingly, you will feel relaxed and much better than before.
5. PICTURE YOUR HAPPY PLACE
Everyone has a picture of his/her happy place. While you are having some anxiety attack, feel like you are out of this depressing world now and sitting at your happy place. It might be a beautiful scenery with high mountains, falling water, greenery everywhere, or a sunny beach with gently rolling water waves. Imagine yourself there laughing and dancing. But remember it should be a calm and quiet place.
6. SMELL SOME LAVENDER
Lavender is a traditional remedy for soothing. It also relieves anxiety and depression.
For this purpose, you just have to hold it under your nose, inhale it or you can even spray it around you. Lavender is widely available online. But if you dislike the smell of lavender oil, you can replace it with any essential oil of your own choice.
Following these steps will help you a lot in dealing with an anxiety attack, but if still happens and you are unable to handle it, consult your doctor unless it makes you a permanent mental patient.
A FEW COMMON WAYS TO REDUCE ANXIETY
As we all know: “Prevention is better than cure”. So, we must try some ways to avoid anxiety attacks:
Ø Practice breathing exercises on a common basis.
Ø Try some meditation techniques. As regular meditation can help you reduce anxiety attacks.
Ø Share your problems with someone who can be trusted.
Ø Do some exercise on a daily basis.
Ø Avoid caffeine, nicotine, and alcohol.
Ø Become social.
Ø Follow a healthy and balanced diet.
THE FINAL WORDS
Life is the other name of challenges. Difficulties will come your way, but you have to keep yourself firm and strong. If you are having panic or anxiety attacks, it doesn’t mean that you are not perfect. Be mindful and know that you were strong and you are strong. Nothing can break you. You will get through all the harsh situations and you have to live many more years with full enthusiasm and strength.
“Trust yourself. You have survived a lot, and you’ll survive whatever is coming”. ~Robert Tew