Tuesday, 20 November 2018

Struggling with anxiety attacks? then try these tips to stop them happening again

Having an anxiety attack can be terrifying and will often strike at the most inappropriate times, maybe during a meeting at work, a big day at school,  family gatherings or when you're just relaxing watching tv. No matter how much you try to stop, you can end up feeling a million times worse. Below are some examples of an anxiety attack which they can be very distressing...

  • Heart palpitation
  • Dizziness
  • Nausea
  • Trembling
  • Sweating
  • Shortness of breath
  • Chest pain
  • Feeling a sense of doom 
  • A choking sensation
  • A feeling of losing control
  • Difficulty concentrating 
  • A detached feeling from reality 
  • Emotional distress
  • Unable to calm yourself down 
  • Numbness or tingling 
  • Hot flushes

There are several things you can do to quickly calm yourself down and carry on with the day, most of these are very straightforward and effective.

Deep breathing

When you're feeling panicked you can find it very hard to breathe. You feel your throat tightening up, your breathing will become much faster, and you feel like you're hyperventilating.
A way to help this is to focus on every breath you take, hold your abdomen and inhale deeply in and out, count each breath you take, close your eyes and imagine something calm and soothing in your mind. Once you've got your breathing under control, you'll feel more comfortable and be able to think more rationally. 

Focus on something else

When you're feeling this way, try to focus on something else instead of focusing on the negatives try to focus on the positives, try anything that will help your mind forget just for a few moments you will undoubtedly rethink them again, but for now, try to forget. You can do this a number of ways like
remembering something funny that's happened in your past, you could look through images on your phone, read through funny conversations you've had with your friends, watch some hilarious videos on youtube, spend time with a pet, anything to focus your mind on something else. 

Take a relaxing bath

To help you keep calm and clear your mind taking a long relaxing bath will help you feel at peace and forget about all your worries. I wrote a post on this full of tips to make it a calming experience with various products to use you can read it here

The 5 4 3 2 1 technique

Name 5 things you see wherever you are such as trees, cars, birds, chairs, pictures etc

Name 4 things you can feel such as the ground underneath your feet, the cool air surrounding you, pets, clothing, your crystals etc

Name 3 things you can hear such as music, tv, people talking, cars driving past, the wind etc

Name 2 things you can smell such as perfume, food, flowers etc

Name 1 thing you can taste such as coffee, tea, chewing gum, food, etc


One way to help this is by doing some sort of exercise like taking a long walk, dancing, running anything to get that adrenaline pumping and helping you focus on something different.

It doesn't matter which one you choose because they are all very effective and can help you instantly become calmer and able to deal with each day more comfortably. 

Please share this post if you found it helpful and don't forget to follow me for post updates 

Feel free to comment below if there are any other ways to help I would love to learn some more. xxx

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