Many people know what anxiety feels like – the heart begins to pound before a hard exam, butterflies start in the pit of the stomach when financial problems come into focus, people start sweating uncontrollably when facing the boss and asking for a raise. While it is quite normal to feel scared or tense when faced with high-pressure situations, those individuals who are constantly worried and on edge and find that their anxiety interferes with all aspects of their life are always looking for how to stop an anxiety attack quickly. Anxiety causes these people to constantly believe something bad will occur if things are not done in a specified way and these individuals also avoid activities and situations that make them anxious.
When looking to understand how to stop an anxiety attack quickly, first individuals must learn everything they can about anxiety. This includes anxiety disorders and stress. By learning as much as possible about anxiety, it can assist in understanding how to stop an anxiety attack because individuals will understand and look for the symptoms.
Control Breathing
How To Stop An Anxiety Attack
When someone feels the onset of a panic attack forming, the first thing they need to do is control their breathing. When people become anxious, their breathing becomes shallow and quick. There is not enough oxygen pumping through the body, therefore vital organs are not getting the oxygen it needs, including the heart and the brain. Without oxygen, organs begin to shut down. One of the best breathing methods is slow breathing. Slow breathing will increase oxygen intake, ensuring all the organs get the oxygen they need while also calming down the body. Here is how it works:
• Place one hand on the abdomen and one hand on the chest.
• Breathe in slowly through the nose for three seconds.
• Hold in the oxygen and count to ten slowly.
• Exhale slowly through the mouth, all while thinking calming thoughts.
Throughout this entire process, the hand on the abdomen should be rising and falling with the inhale and exhale while the hand on the chest remains still. This whole process should be repeated for at least five minutes. This exercise should be done at anytime someone feels an anxiety attack looming and wants to nix it quickly. Another method some people use to stop an anxiety attack quickly is to take a paper bag and breathe slowly into it. This keeps mind focused on breathing rather than the trigger causing the anxiety attack.
Controlling Stress
Controlling stress may seem like something that is “easier said than done,” but really it is not. Stress is thinking about problems but focusing on the problem aspect and not the solution aspect. Individuals should take some time to write down all the problems they are currently facing. Then, write down potential solutions for these problems. After someone is done writing all this down, they should continue on with the rest of their day without thinking about all the problems. Many find this method to be extremely useful in controlling constant worrying which leads to an anxiety attack. It prevents people from feeling overwhelmed because they are not just thinking about problems, but relative solutions to those problems.
Talk to Someone
Often the best way to stop an anxiety attack quickly is just to talk it out with someone. Find someone that is trustworthy when it comes to discussing feelings and emotions. It can be a family member or a really close friend. Some people join support groups where there are others just like them. When sharing feelings with others that have been through anxiety attacks, it makes individuals feel as though they are not alone and they can get through it. Talking to people can provide insight onto new methods of how to stop an anxiety attack and cope with looming feeling of stress and anxiety.
Other Options
To know how to stop an anxiety attack quickly, many individuals speak with a licensed therapist. Aside from breathing and anti-stress techniques, they will educate individuals on other ways to stop an anxiety attack quickly and various coping mechanisms. One of the main forms of treatment a therapist will use is cognitive behavioral therapy. This form of therapy assists individuals in recognizing the triggers that cause anxiety to form and how to stop an anxiety attack quickly when those triggers are started. In these therapy sessions, individuals recreate all the situations that caused them to have an anxiety attack, such as driving, being in a crowded elevator, or being in a social gathering, and then work through how to overcome them.
Eat A Healthy Diet
While eating a healthy diet is not a way to stop an anxiety attack at its starting point, it is a quick way to stop anxiety attacks from forming at all. There are a number of foods that can trigger an anxiety attack, including sugars, processed foods, caffeine, alcohol, and fatty foods. Eating a lot of fresh fruits and vegetables each day will not only stabilize one’s energy levels, but it will also stabilize mood.
Use Laughter
Laughter can be the best medicine. When someone is genuinely laughing, they are happy. If someone is happy, they are less likely to have an anxiety attack. Find things that induce laughter, such as movies or sharing jokes with a friend. Laughter has been proven to reduce stress levels, blood pressure levels and increase mood.
Final Thoughts
Anxiety attacks are very terrifying, but knowing how to stop an anxiety attack quickly can make them less so. Always explore the various treatment options because there is no reason anyone should suffer from continual anxiety attacks, especially when it can hinder one’s life. While there are a number of medications available on the market to assist in decreasing anxiety levels, these are only short term fixes. By understanding the triggers that cause anxiety and how the body reacts, individuals are better equipped to rid themselves of anxiety on their own and without the need for medication.
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