Health > How To Manage Anxiety Attacks?
1st Nov 2022
Learn how to manage anxiety attacks

How To Manage Anxiety Attacks?

Anxiety often relates to a specific situation, it builds up and continues for some time. An anxiety attack normally involves a fear of some specific problem or occurrence that may happen and its symptoms include restlessness, worry, and possibly physical symptoms, such as changes in heart rate. Panic attacks can come on suddenly and severely. Anyone who suffers from panic attacks knows how detrimental and upsetting they can be. Many individuals who suffer from them are curious about how to manage these attacks. Excellent comprehension of just what anxiety attacks mean and what triggers them is necessary to understand how to control anxiety attacks.                  

Anxiety is a typical reaction to stressful circumstances. Our body uses stress to give us the additional strength and concentration needed to get through the challenging scenario. However, many individuals might experience it unrelated to a stressful circumstance. While there isn’t a specific or globally agreed-upon definition of an anxiety attack, generally, people agree that it’s a disturbing bout of worry that’s difficult or nearly impossible to regulate. Panic attacks, on the other hand, are distinct from anxiety attacks since they are clinically defined as episodes of panic that are entirely incapacitating and uncontrollable. While stressful episodes can frequently be managed without a doctor’s assistance, actual panic attacks may necessitate expert help. You can take care of several natural anxiety attacks through preventative measures by yourself at home. Below are mentioned some ways for anxiety attack therapy at home.

1. Try exercising


Exercising is a well-proven way to reduce stress. Exercise triggers the synthesis of endorphins, enhancing relaxation and general well-being while lowering tension levels. It also increases one’s sense of control over the situation and body, significantly reducing panic brought on by a lack of control. Exercising doesn’t mean that you need to go under rigorous training sessions. Even a short, ten-minute stroll can help people feel less anxious. Walking every day is a simple way to get started exercising and lower your risk of having a tension invasion, even though more strenuous exercise could have longer-lasting impacts.


2. Practice deep breathing

Practice deep breathing

Deep breathing during an anxiety attack might lessen sensations of fear. It enhances levels of comfort, calmness, and awareness and reduces acute concern, despair, rage, and disoriented feelings. You’re less prone to undergo hyperventilation, which can exacerbate other symptoms and disorder if you can regulate your breathing. Pay close attention to inhaling deeply via your nose and gradually allowing air to fill your chest and stomach. After then, gently exhale from your mouth while letting your body let go of the air. Take a four-count inhalation through your nose, hold it for a second, and afterwards exhale through your nose for four counts.


3. Meditation


Meditation and tension are believed to be linked, and even brief meditation sessions of five minutes can assist in reducing the frequency of stress. There are straightforward and practical techniques for anyone to practice meditation. Even though there are various kinds of meditation, they all call for clearing one’s mind and focusing on the present. Meditation is not necessary to be a religious activity or to be aimed at a particular objective. The majority of stress-relieving meditation techniques emphasise breathing and present-moment awareness. Finding a place that is calm and rarely to be disrupted is an intelligent beginning to start meditating on oneself.


4. Yoga practice

Yoga practice

When it comes to lowering tension, yoga is comparable to meditation. Most individuals who have tried yoga to treat their anxiety reported that it helped to lessen symptoms. In essence, yoga combines the health advantages of exercise and meditation by promoting both the endorphin-releasing effects of physical activity and the mindfulness and concentration perks of meditation. It can help ease anxiety attack symptoms and may even lessen its frequency. You may opt for a session emphasising relaxation or videos suggesting appropriate yoga positions if you’re thinking about yoga as a potential treatment.


5. Take Enough Sleep

Take Enough Sleep

Anxiety and restless sleep go hand in hand. Anxiety issues occasionally cause sleep issues or can impact sleep. In either case, improving sleep and rest assist lower anxiety. Individuals who have difficulty drifting off to sleep or want to sleep better can improve the quality of their sleep by attempting to go to bed and wake up at similar times each day. Your body clock can improve sleeping patterns and encourage better sleep when you stick to a consistent sleep routine. Your brain may not even be able to relax before bed if you use your bedroom as a workplace or watch TV. Avoiding screen time before bedtime is a key strategy for getting better sleep. Avoid using your phone or watching TV in the final few hours before bed.


6. Consider visualisation activities

Consider visualisation activities

Activities that involve visualisation, often known as guided imagery, might lessen anxiety. Exercises in visualisation for anxiety include picturing yourself unwinding and in a tranquil setting. Some people mistake this technique for meditation. However, it varies from meditation in that the goal of visualisation techniques is to help you relax and picture yourself in a peaceful setting. In contrast, the purpose of meditation is to concentrate on the present moment and clear your thoughts.


7. Remain hydrated

Remain hydrated

Dehydration is linked to an increased likelihood of panic disorder, and occasionally it has also been shown to result in anxiety on its own. Even a minuscule fraction of dehydration can cause significant body stress, which raises the likelihood of anxiety and panic episodes. Regular water consumption is essential for maintaining hydration, but you should also avoid dehydrating beverages like soda, coffee, tea, and alcohol. Your daily water intake must be determined by how thirsty you are, but it is suggested that an adult male should consume 3.7 l and an adult female should consume 2.7 l of water per day. Staying hydrated may make your body perform at its best and lower your chances of panic attacks.


8. Relaxation


It’s crucial to relax from time to time to reduce anxiety. While many methods for reducing stress, such as yoga, meditation, or visualisation exercises, simply unwinding and relaxing can be quite beneficial. In today’s world, productivity and labour are highly valued, frequently at the expense of taking a chance to relax and recharge. Over time, this ongoing pressure will increase tension, eventually resulting in anxiety attacks. Although relaxation methods like meditation can help you feel less anxious, they cannot take the place of finding time to rest and take substantial time off from stress factors. Sometimes it is necessary to pause, reflect on life, and choose what is most important. Anxiety and its episodes can be lessened by eliminating hassles from your life and scheduling some downtime.


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The use of anxiety avoidance strategies is crucial. A shorter lifespan can result from persistently high levels of stress. You can lead a healthier life by avoiding pressure. Suppose you discover that no matter what you try, you continue to battle with it regularly. In that case, you might have an inherent condition and should consider talking to a specialist. If you continue to face pressure despite using natural alternative treatments, you should discuss your treatment regimen with your doctor. Some sorts of stress can be managed with medication or counselling.


Read More:

Know about Methods to Reduce Anxiety, Mild Depression & Stress

How Can Small Changes In Your Life Help Battle Your Anxiety Disorder?

Discovering What is Anxiety Disorder and How To Deal With It


What’s it like to experience an anxiety attack?

You might experience fear, breathlessness, chest pain, or a quick, fluttering or hammering heart. These attacks could cause fear of happening again or make you avoid circumstances that have already happened.

How to stop panic attacks fast?

Follow these steps:
Locate a peaceful area to sit or lie down. But even if you can’t, you can still benefit from deep breathing anyplace.
Put one hand on the chest and the other on the stomach.
Inhale slowly and deeply through your nose, then let it out via your mouth.
The hand on your stomach must move when you inhale and return to its previous position when you exhale.
Repeat this for a while, or till you feel relaxed.

How much time do panic episodes last?

A sudden panic attack could last from a few seconds to 10-15 minutes, and some have reportedly lasted as long as an hour. Your condition’s severity will determine the duration of your attack.

What triggers anxiety attacks?

An immense tragedy or several less severe stressful life events, such as a death in the family, job stress, or continuous financial worry, may trigger anxiety attacks.

Is anxiety a mental disorder?

These are the most conventional of mental disorders and anxiety disorders affect nearly 30% of grownups sometime in their lives.