Call it an anxiety attack or a panic attack—it is simply a feeling of shattered emotions that makes a person feel like they are at the end of their life. As per the research, 19.1% of the adults in the U.S. deal with anxiety disorder. It approximately includes 40 million adults who require medical help and support to deal with anxiety attacks.
When a person deals with anxiety, they experience a rush of overwhelming fear and physical symptoms of rapid heartbeat, shortness of breath, chest pain, and dizziness. Anxiety is not a simple issue to overlook; it can deliberately affect the mental and physical health of a person. Thus, the blog is here to help you understand some coping strategies to deal with panic attacks.
1. Deep Breathing Exercises
Deep breathing exercises are particularly based on yogic practices and have a long, old history, with evidence suggesting their roots in ancient traditions. It acquires numerous health benefits, including increased oxygen intake, improved lung function, reduced stress and anxiety, and a stronger immune system.
Whenever you are anxious, consider breathing, which often becomes shallow and rapid, which can exacerbate feelings of panic. Take slow and deep breaths through your nose, fill your lungs completely and experience the jolt of calmness.
2. Grounding Techniques
Grounding techniques are essential and help individuals live in the present moment. Additionally, grounding techniques help manage intense emotions and reduce the feelings of overwhelm, especially during stressful situations such as traumatic flashbacks or panic attacks.
With grounding techniques, you can always reconnect with the present moment, manage intense emotions, and reduce feelings of overwhelm. To practice grounding techniques, consider the 5-4-3-2-1 method, where you need to identify 5 things, touch 4 things, focus on 3 things you can hear, and 2 things you can smell.
3. Tune in to Music for Relaxation.
Do you know music therapy? Yes, music is itself a therapy and is scientifically proven to uplift mood. Because it triggers the release of dopamine—a neurotransmitter associated with pleasure and reward. It is also an effective strategy that activates brain regions involved in emotional processing, like the limbic system.
Each time you feel anxious thoughts are covering the thoughts, put on pop or party music to lift up your spirit. Additionally, you can also create a mood playlist and find the track that reflects your feelings and emotions.
4. Mindfulness and Meditation
When a person becomes self-aware, the past incidents and upcoming future do not matter at all, they start living in the present and cherish each unfolding moment. Thus, with proper meditation practices, you can develop a better sense of self and acquire proper awareness of thoughts and emotions. It will allow you to respond to anxiety more effectively.
Regular practice of meditation and mindfulness can reduce the frequency of anxiety attacks. For this, find a calm place to sit down, close your eyes, and focus on your breath. With proper concentration, you can value positive thoughts and live moments with optimism.
5. Physical Activity
Regularly engaging in physical activities can help reduce anxiety levels. Because when a person exercises, the heart contracts more frequently, increasing blood flow to the brain and triggering changes in those feel-good chemicals. Also, when the mind remains busy, it gets less time to get back to anxious thoughts.
Additionally, exercise builds a healthy habit of achievements. For example, a person doing exercise to get in shape. Such practices elevate mood and enhance confidence in achieving little on a daily basis. It can also help you get proper sleep, reduce stress and anxiety, and support strengthening a stronger immune system.
End Note
There are several ways to fight anxiety attacks and get rid of anxious thoughts. Several life incidents, like childhood trauma, stress due to illness, certain mental health disorders, etc., can be the reasons for anxiety or panic attacks. Opt for professional help or consider behavioral health services to maintain better mental and physical well-being.
Remember, we are human and we do need support. Asking for help or reaching out to someone is not an act of shame but a responsible act of bravery you must do for yourself. Therefore, anxiety is not something that will go within hours, but with constant dedication of self-improvement can definitely snap it out of your life.