Free Yourself from Anxiety Attacks Now
A lot of those who are suffering from anxiety and panic attacks, sad to say, have lost hope of ever finding a solution to their problem. Researches have revealed that almost a majority of panic and anxiety attacks sufferers have already given up searching for ways on how they would be able to get to regain their lives without them. If you share the same way of thinking as with these people, please read the rest of the article. In here you will uncover innovative ways in terms of treating anxiety attacks.
As a sufferer, the very first and most important step that you need to take is have the right understanding as to what panic and anxiety attacks are and what they are not. Such attacks typically occur due to the normal and actually valuable component of your body’s innate defense system – the fight or flight response. This serves as somewhat like an early warning device that alerts your body that there is danger up ahead.
Problem would only arise if and when this protective system of your body activates during inappropriate times – when real danger is actually non-existent. If this occurs frequently, it can lead to an extremely incapacitating disorder. It can leave a devastating impact on almost all aspects of your life, may it be your professional or personal relationships.
The instance that you gain the right understanding as to what an anxiety attack is, the next step is for you to learn to identify the indications of a looming attack. An abrupt increase of the pulse rate is one of the most commonly reported signals of an oncoming panic attack. Some of the other anxiety physical symptoms include cold and damp feeling, hot or cold flushes, loss of balance and tightening of the chest. In addition to the physical symptoms, there are also mental symptoms such as sheer terror, the idea of dying, the thought of going mad and these are the things that many sufferers fear the most.
So, now that you are armed with the basic understanding with regards to the source as well as indications of an anxiety attack, the next concern now is how to properly deal with them. Yes, there are indeed medications for this type of problem; however, many have found great relief upon the use of natural and holistic approaches as opposed to drugs or pills. Some samples of natural methods are acupuncture, aromatherapy and massage therapy. CBT or Cognitive Behavioral Therapy has been found very helpful by many sufferers as well. One of my favorite books is When Panic Attacks by David Burns. Great book and really begins to start helping very quickly. It works on several cognitive therapies with you and you will soon discover or unearth your reasoning’s and find a true fix- not a mask.
5 Tips to Stop your Anxiety Now
1. Control Your Breathing
One popular way to stop the panic is to do deep diaphragmatic breathing. Which consists of expansion of the abdomen rather than the chest when breathing. There are also different time amounts of breathing such as: the 4-8-7. You inhale for 4 seconds, hold for 8 seconds, and exhale for 7 seconds.
Gently massage and apply pressure on the inside of your ears with your thumb and forefinger. Press the inside of the upper ear and pull down gently on the lobes and rub the inner surface of the ear for about 2-3 minutes or until the panic stops.
3. Distracting Yourself
Distraction works great- focus on your environment and use your senses. Touch something warm or cold. Look for smells or unique visuals, or focus on listening to the people outside the area. You could also try drawing little squares on your leg with your finger. Small at first then bigger. Breathing in while drawing up and down and breathing out while drawing left and right.
Count backwards from one hundred in jumps of three – ‘100, 97, 94, 91…etc.’ You need to force your thinking brain to work, which actually dilutes the panic response.
5. Dump the Fear
Tell someone. This might sound scary, but you need to ask yourself… whats the worst that could happen?? Sometimes when you can talk to someone or let them know you are having anxiety or a panic attack it can calm the fear enough to actually make it go away immediately. The fear in your head is causing the anxiety so if you take the fear away, the panic goes away. Nearly everyone I have ever told about my panic has been sympathetic and supportive and really helped a ton. Most everyone understands this panic and fear as well- don’t be too afraid or too proud to share. Crush the fear and release it.