How to control anxiety attacks is essential to learn if you have episodes of panic attacks or have overwhelming feelings of anxiety. They can occur just about anywhere when you least expect it so learning to deal with the symptoms is important as it can unpleasant. The following are tips on how to control anxiety attacks using effective methods that have worked for thousands of others.
Common signs of anxiety attacks and how to treat it
Common signs and symptoms of such episodes include feelings of fear, nausea, lightheadedness, excessive sweating and even increased heart rate. If you start to notice these symptoms, then there are several relaxation techniques you can implement right away. Start by slowly breathing in and out until your body is in a more relaxed state and imagine in your mind something more pleasant.
Be sure to gently remind yourself that the panic attack will go away so just acknowledge that you are having one rather than choosing to deny it. How long they occur and at what intervals they can happen varies between individuals so there’s no telling when it can come up. Additional relaxation techniques include practicing meditation and yoga in order to calm and relax your entire body.
Identify the cause so you can better deal with it
Before getting started on how to control anxiety attacks, you first need to identify what may be causing such attacks whether it’s a place you are afraid or an activity you don’t like doing. More often than not, it’s the anticipation and your thoughts that may trigger such episodes. It’s quite normal to feel anxiety over a particular situation that may not necessarily cause such reaction in others.
For example, you may start to notice signs of panic attacks when you are about to make a speech in front of a classroom. Or you might start to have an overwhelming feeling of fear or anxiety because of emotional or financial issues. Finding out what triggers such feelings is important so you can better learn to effectively deal with panic attacks rather than always avoiding it.
Cognitive behavioral therapy as a treatment to cope with anxiety
An effective method that has proved successful for millions of people around the world is the cognitive behavioral therapy. This essentially works to shift your behavior and your thoughts towards whatever may be causing such episodes. While this might sound counterintuitive, the first step to control your panic attacks is by first overcoming it by not running away from it.
Of course this doesn’t mean just throwing you into what may be causing anxiety but rather to gently push you in the right direction until you feel comfortable. There are not a lot of people who are confident with public speaking as it can outright be overwhelming and nerve racking. Learning to take small steps however is often the best method to ensure you that nothing bad will happen.
Overcome panic attacks by taking small steps
So in coping with panic attacks, you can start by giving a speech in front of a few friends while noting how you feel. Be sure not to overly critical of yourself and to take your time as the process requires patience and persistence. If you start to feel a panic attack coming on, then take a rest while taking deep breaths until your body finally calms down.
It’s important that you remind yourself that you are doing a great job and that what you have been afraid of this whole time isn’t so bad. As you begin to get more comfortable giving a speech to your friends, you can start to practice with a wider audience. Again, take your time while going through this process as you want to take things slow at first until you gain more confidence.
The cognitive behavioral therapy works for about any situation
This process of changing your behavior and learning to conquer your fears can work for nearly any situation but the time it takes to control anxiety attacks will vary. What’s important is that you change your thinking so you are not in constant fear or imagining the worst case scenario. In fact, this method is much better than simply avoiding the root cause as this will only reinforce negative thoughts.
Experiencing panic attacks either at work or at home can truly be disruptive so learning to control such feelings can prove to be beneficial. This will also help to increase your confidence and ultimately your potential for the things you do. It may take some time at first but it will be well worth it in the end when you can finally approach those situations with poise that once caused you anxiety.
Do away with dangerous substances that can be harmful to your body
Be sure to also do away with dangerous substances such as nicotine, caffeine and alcohol as they can slow down the recovery process. Be sure to also exercise on a regular basis as your body releases endorphin chemicals that have been proven to relax body and take your mind off distracting thoughts. This also gives a feeling of accomplishment as you finish your workout.
Another common method that has proven successful for how to control anxiety attacks is the Linden method. The part of the brain called the amygdala has been shown to trigger panic when faced with a crisis or a life threatening situation. However, this organ can often be activated in normal situations which can cause constant fear and anxiety.
The process may take some time so be patient and persistent
The Linden method then is aimed at teaching how to get the amygdala working in your favor by altering your behavior and thought processes without medication. There are many different methods that you can implement and which one you choose is entirely up to you. If you continue to notice symptoms on a regular basis, then it may be best to consult with a professional doctor to do further analysis.
Coping with panic attacks is difficult and can be an overwhelming situation to deal with if it is not dealt with immediately. To help keep track of your progress, you might want to use a diary or a journal to write down your thoughts so you can see how well you are doing. Be sure to follow these methods above if you are serious about how to control anxiety attacks.
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