Dealing with that Uncanny Feeling: How to end an Anxiety Attack

By  ,  Onlymyhealth editorial team
Jun 17, 2014

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Quick Bites

  • Anxiety attacks are very common among most people.
  • It is the rush of adrenaline to the bloodstream.
  • You must delete all negative thoughts during such times.
  • Have controlled breathing as this helps you to calm.

The coldness of the iron grill of a subway often sends shiver down our spine, the sudden fear of something quite unknown in the middle of a great crowd is almost bizarre. But that is panic, that is anxiety, and you are being eaten by it bit by bit.

A panic or anxiety is a condition wherein adrenaline gets released into your bloodstream and a message of fear sends a signal to the adrenal glands that says there is an emergency. Your adrenal glands are pea-sized organs which sit on top of your kidneys and they are filled with adrenaline which when released into your body gives you a kick. A kick that heightens your response to emergency situations and this emergency response causes certain physical symptoms too, such as a heart attack or some other physical conditions. Here is how you can get over it, if you ever have an anxiety attack.

ways to overcome anxiety

Controlled Breathing

This is a very important to you because it will help you to relax your nerves and calm you down. Those suffering from anxiety attacks suffer from poor breathing habits and this could be discomforting. Controlled breathing a solution and you will find it much helpful. You need to slow down and reduce your breathing, do not speed it up and never take deeper breathes. Breathe in slowly and gently for about 5-7 seconds and then hold it in for three to four seconds. Then finally breathe out slowly and gently.

Have a Talk

Your anxiety should not be burdening you; you should be able to share it, as this is one good way to let it go. Often the most effective way to reduce your anxiety is by distracting yourself, it your mind that is playing the trick with you and you have to win the fight. Talk to someone you are close with, talk to your friend or aid, someone in whom you can trust. Never be shy about opening up and telling them how you feel. It will keep your mind clear and you will experience fewer symptoms. All the love and support from your near and dear ones can be very helpful.

dealing with anxiety attacks

Feel Relaxed

What is that one thing which relaxes you? Is it gardening, reading a book, playing a musical instrument, listening to music? Whatever it may be, you should pursue it, and try and get relaxed. For example, you could take a warm bath and while taking the bath listen to some slow music. Or whatever it is, anything that works to keep you relaxed is a great option for you. Do it as and when you feel that you are getting an anxiety attack. Try to feel relaxed and composed.

Know the Facts

Most often your anxiety is due to thoughts and ideas that are not exactly real, and this is why you need to ask yourself questions. You have to seek the facts, and work your mind in believing and understanding them. You are not experiencing any uncanny feeling out of the blue, that is not happening, and you have to understand this. Ask yourself to stop thinking such nonsense and come to terms with the fact that you suffer from anxiety attacks. If the fear is real, then well, you should take help instead of panicking and feeling anxious.

Other than the above activities which you should do to stop an anxiety attack, you should also make sure that you are living a healthy life. Make it a habit to exercise on regular basis, and eat healthy foods. Exercising can be a great treatment for relieving stress.

Read more articles on Mental Health.

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