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Before we discuss this further , it is important to mention the difference between Panic and anxiety attacks .
Panic and anxiety attacks both cause a rapid heart rate, shallow breathing, and a sense of distress. However, they typically differ in severity and cause.
Panic attacks are often more intense and can occur with or without a trigger,(These generally require medical and psychological intervention)
While anxiety attacks are a response to a perceived threat
Some tips to recognise and deal with anxiety attacks
Anxiety is a very common psychological disorder that mainly occurs in our body as a response to a perceived threat or danger. So, it is a normal reaction to stressful situations, and can help us stay vigilant and focused.
However, when anxiety becomes extremely overwhelming, it can turn into an anxiety attack, a sudden and intense episode of fear, panic and discomfort. When someone worries that something bad is going to happen, it can lead to this situation
. It typically refers to a fear or worry regarding a specific problem or concern. This can get projected in different ways
2.Screaming, shouting, abusing,trembling,blaming self or others ,feeling choked
3.Imagining and assuming different scenarios(All negative)
4Feeling of helplessness,victimized,hounded,cornered.
5.Feeling insecure, undercofindent, under-equipped
It can be a frightening experience, and so it is important to know how to stop anxiety attacks.
The hormone responsible for the fight-or-flight response is adrenaline.
This hormone's quick release primes the body to run away from danger or to confront the danger physically. When a fear trigger passes, adrenaline levels quickly return to normal under normal circumstances.
However, new issues may develop if anxiety continues and adrenaline levels stay high.
We have to address this and work on the fear/anxiety aspect, otherwise the body and mind start living in a continuous state of anxiety .
Tips to manage anxiety attacks
1. Recognize the symptoms
The first step to manage an anxiety attack is to understand the symptoms. Anxiety attacks can cause physical and emotional symptoms such as rapid heartbeat, sweating, trembling,shortness of breath , feeling of impending sadness or doom, and fear of losing control.
2. Practice breathing and meditation techniques
Deep breathing is an extremely effective technique to calm your mind and body during an anxiety attack. Slowly inhaling through your nose, holding your breath for a few seconds, and then exhaling through your mouth can help you to stop feeling overwhelmed. Repeat this process several times until you feel more relaxed.
3. Use grounding techniques
Grounding techniques can help you stay in the present moment and reduce the intensity of the anxiety attack. Focus on your senses, for example, touch something with a different texture or smell a calming scent, describe it in detail, and focus on it.
4. Challenge your thoughts
During an anxiety attack, your thoughts can be irrational and negative. So it’s of utmost importance to know how to divert your mind and focus your attention on the positive things or doing things that make you feel happy. Challenge those thoughts by asking yourself if they are realistic or not. Identify the evidence that supports or refutes those thoughts, and try to find a more balanced perspective.
5. Seek support
Never hesitate to ask for help or support. As humans, it’s essential to seek support from someone you trust when you’re having an anxiety attack. Talk to a friend, family member, or mental health professional who can provide reassurance and guidance.
6. Engage in relaxation activities
Engaging in activities that promote relaxation, such as taking a warm bath, practicing yoga, listening to calming music, or reading a book. These activities can help you relax and reduce the intensity of the anxiety attack. But you can also practice dancing or do a workout to divert your mind.
7. Practice self-care
Self-care is crucial to managing anxiety and preventing anxiety attacks. Take care of your physical and emotional health by getting enough sleep, eating a balanced diet, exercising regularly, and engaging in activities that you enjoy.
Anxiety attacks can be overwhelming but with proper management,and by using the above-mentioned techniques, one can control anxiety attacks.
Recognising the symptoms, practising breathing techniques, using grounding techniques, challenging your thoughts, seeking support, engaging in relaxation activities, and practising self-care can help you manage an anxiety attack and reduce its intensity.
Remember that it’s okay to seek professional help if you’re struggling with anxiety or anxiety attacks.
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