Content

• Steps
• Warning

Your heart is pounding. The wall around you seems to be closing. If you are experiencing an anxiety (or panic) episode, you can use a variety of tools to help you cope. There are many useful strategies to help you deal with this condition and minimize your symptoms. However, you should talk to your doctor who can help you find the most suitable treatment based on your personal medical history.

Steps

Method 1 of 3: Act in an anxiety attack

1. 

   Recognize the symptoms. There are many symptoms of anxiety, and people will have different feelings when this happens. When you are in a panic attack, your body will enter a state of "battle or surrender". Since this reaction won't last long, the panic attack usually goes away after a few minutes. However, some people typically experience this for many hours. The most common symptoms of a panic attack include:
   • Heart beat fast
   • Feeling hot
   • Fearful
   • Chest pain
   • Shortness of breath
   • There is a "tingling like a crawl" on your fingers or toes
   • Thought you were about to die
   • Feeling stuffy

2. 

   
   
   Deep breath. One of the side effects of a panic attack is difficulty breathing. Therefore, mastering the method of deep breathing will be one of the most powerful in the process.
   • Try to control your breathing by placing one hand on your stomach and the other on your chest.Exhale vigorously and allow your upper body to sink into relaxation. Now, slowly inhale the air in from your nose for 4 counts. You need to feel the hand on your stomach rise. Pause and hold your breath for 1 or 2 counts. Now, you can slowly exhale through your mouth for 4 counts. Repeat this process for several minutes as the natural relaxation response kicks in.

3. 

   
   
   Try to find a quiet place. Usually, panic attacks are triggered by a feeling of overwhelming feeling in a large group of people. You should go into a quiet room or corner where you can lean against the wall and focus on the present. Sit down if you can, and drink some water.
   • While separating yourself from your surroundings will do you a favor, you should do your best to get back to normal activities as soon as possible. You can stop the panic that occurs during any activity by learning about relaxation techniques and being present.

4. 

   
   
   Change your attitude toward the environment. False perception and / or personality dissolution includes feeling as though you have lost connection with your surroundings or with your body. Some people experience some of these sensations during an anxiety attack.
   • Present-focused techniques are an effective remedy for false perception of reality and personality dissolution. Connect with reality by focusing on what's tangible and stopping your panic focus. Try to focus on each of your senses while practicing deep, relaxing breathing.
   • Stand up straight and feel your feet touch the ground. Pay attention only to how you feel while standing, how your feet feel in your shoes or on the ground if you're walking barefoot. Then, touch your hand along the wall. Think about how it will make you feel. Be aware of how your hair feels in your ears, or the feeling of your clothes on your body. Finally, you should listen to your surroundings. What sound do you hear? Continue to breathe deeply as you connect with different feelings.

5. 

   Use water to fight anxiety. Once your breathing has stabilized, you should feel confident enough to go to the bathroom to wash your face. If possible, allow the water to run on your face or soak your face in the sink for a few minutes. Sometimes, the feeling of freshness will calm you down.
   • Another strategy to help you stop paying attention to anxiety is to hold an ice cube in your hand (you can wrap a tissue around the stone if you want). Keep it in your hand for as long as you can; After that, change hands. You will quickly focus on the discomfort the stone is causing instead of your panic symptoms.

6. 

   Chat with friends or people you trust. Sometimes, they can help you talk about your feelings; from time to time, just talking to others can keep your mind busy and help you get through the panic attacks. advertisement

Method 2 of 3: Challenge your own thoughts

1. 

   Avoid criticizing yourself. Many people who experience panic tend to torment or criticize themselves. Try to be more gentle with yourself during this process. Getting angry or frustrated at not being strong enough or dwelling in anxiety won't do you any good.
   • Replace self-criticism with empathy. You should be as kind to yourself as you would a friend. Instead of judging yourself for not being able to overcome the problem, hold yourself and tell yourself that you can slowly calm down and relax.
   • If you feel guilty about taking yourself too seriously, think about the statistics. Anxiety doesn't make you weak or crazy. More than 6 million people in America are struggling with an anxiety disorder. Furthermore, if you are female, you will be twice as likely to be affected by this problem.

2. 

   Remind yourself that you have survived before. The common thought during a panic attack is that you are going to die. Fear and fear will confine your consciousness, and all the thoughts you will have will revolve around getting rid of this feeling. Reminding yourself that you've overcome a panic attack in the past can be helpful. You are a survivor. All you need to do is continue to control your breathing and over time, the anxiety will pass.

3. 

   Advise yourself to return to a calm state. Positive self-talk is an especially helpful tactic for overcoming panic attacks when it occurs. In addition, regularly using this type of thinking will also minimize the level of anxiety you feel throughout the day. You should tell yourself the following:
   • "I'm completely safe".
   • "I'm not in danger".
   • "This feeling will pass".
   • "I am feeling calmer every minute".
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Method 3 of 3: Seek professional treatment

1. 

   See a psychiatrist for medication to reduce anxiety. Usually, a doctor will prescribe anti-anxiety and anti-depressants for someone with the panic disorder. These medications are very powerful because they provide immediate relief from anxiety symptoms.
   • Anti-anxiety medications, such as benzodiazepines and sedatives, work to minimize excess activity in the brain. Depending on the dose, they can ease anxiety attacks from 30 minutes to 1 hour after taking them. They can also have side effects such as depression, drowsiness, thinking erroneously, and dizziness in some people.
   • Antidepressants are also used to treat symptoms of anxiety. However, they are often indicated for chronic anxiety and are ineffective in acute anxiety. You should take medicine to prevent panic attacks instead of minimizing it.

2. 

   Talk to your doctor about how to use medicine. If your doctor prescribes medicine for you, you must follow the instructions for use. Many anti-anxiety medications have addictive properties; Taking more than is recommended can be dangerous. Also, remember to never share your prescription medication with anyone.

3. 

   Join therapy. Most people find that anxiety disorders can be effectively cured through a combination of oral medications and psychotherapy. One research-backed, long-term treatment for panic disorder and anxiety is cognitive behavioral therapy.
   • Cognitive behavioral therapy includes identifying the sources of fear, recognizing misleading thinking patterns, and developing healthy coping mechanisms with stressors. You may notice positive results after about 3 to 4 months of taking this approach, if not earlier.

4. 

   Stay away from stimulants. If you are prone to panic attacks, you will want to consume caffeinated products like tea, coffee, and even chocolate. If you smoke, you should quit smoking because nicotine is also a stimulant. Alcohol, in small doses, will also act as a stimulant. The chemicals in alcohol often make anxiety worse by stimulating your central nervous system, and regenerating energy that creates panic attacks.

5. 

   Exercise regularly. When your body gets active, even if it's just through a 10-minute walk, you'll notice a dramatic improvement in your mood. Research has shown that, for some people, aerobic exercise elevates mood, reduces stress, and improves sleep and self-esteem. The data suggests that frequency is more important than how long you exercise, so instead of exercising for long periods at the gym on the weekends, try to walk around 15-20 minutes every day. advertisement

Warning

• A person suffering from anxiety cannot simply "get rid of it". The symptoms of panic attacks were worse than common stress. Minimizing the situation won't get you through it.
• This article is not medical advice and you should not use it this way. Your doctor will help you build the plan that works best for you.
• Do not share drugs.If a friend or loved one has an anxiety problem, they need to see a doctor who has the right knowledge of medications that will help reduce their anxiety.