In today's fast-paced world, anxiety attacks are becoming increasingly common, often leading to severe panic. Although psychotherapy remains the foremost treatment, there are also various self-help techniques for managing these episodes. Here, we explore expert advice on self-managing anxiety attacks, while emphasizing the importance of professional psychotherapy.
Early physical signs like increased breathing, chest tightness, sweaty palms, dizziness, and localized pain are key indicators. Recognizing these signs can help reverse the buildup of anxiety and potentially prevent a full-blown attack.
Incorporating herbs and plants, such as rhodiola, hawthorn, and passionflower, in the form of teas can be beneficial. Additionally, magnesium supplements are recommended to counter the stress-induced depletion in the body. However, professional advice is essential, especially during pregnancy or breastfeeding.
When anxiety levels rise, deep and slow breathing for 5 to 10 minutes can help. This method, known as "heart rate coherence," slows down the heartbeat and calms the mind, effectively reducing anxiety.
During an anxiety attack, mindfulness helps by focusing attention on the immediate environment. Describing surrounding objects can anchor you in the present, calming the mind.
Self-activation of specific acupressure points in the hand can help alleviate stress. These points are located at the base of the wrist and between the thumb and index finger.
This involves closing your eyes at the onset of an attack and visualizing a calming place. Describing sensory experiences in this imagined place can soothe the mind and reduce physical symptoms of anxiety.
Oils like Petitgrain bigarade and Ylang-ylang can lower blood pressure and heart rate. Roman chamomile oil is recommended for extreme muscle tension, and lavender oil can help with nocturnal crises.
A technique commonly used in yoga, this involves tensing the body while holding the breath, then releasing. This can significantly reduce muscle tension.
Activities like jogging, yoga, walking, or cycling are effective in reducing the stress hormone cortisol and combating the paralysis caused by stress.
Known as the "point of happiness," stimulating the thymus gland, located near the sternum, by tapping while smiling can reduce stress.
For severe cases, consulting a psychologist is crucial. They can help understand the roots of anxiety and provide strategies to regain psychological balance and control.
This comprehensive guide emphasizes the significance of understanding and managing anxiety attacks, providing practical and accessible strategies for those affected. While these methods are helpful, they should complement, not replace, professional treatment.
