• Shruti GOCHHWAL

Dealing with Anxiety? Follow These Effective Tips

More than 40 million people worldwide suffer from frequent anxiety attacks. Anxiety disorders of various kinds are rampant in today’s society and are one of the leading mental illness issues faced by the world today. You might equate anxiety to a simple worry or concern about every day problems related to work, relationship, or life in general. However, for a person suffering from an anxiety attack, this definition of anxiety is not true at all. An anxiety disorder is characterized by a deep settling worry or concern that takes the form of an uncontrollable and unbearable fear. This tremendous fear over every day issues interferes gravely with the lives of people with anxiety issues. If it is left untreated, then it can become a crippling mental illness that might even prove to be fatal.

What Is an Anxiety Attack?

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Man suffering an anxiety attack, Credit: Canva


Anxiety attack, also referred to as a panic attack is characterized by an extreme fear or terror which can occur out of the blue. Alternatively, there are many things in your environment that may trigger an episode of an anxiety attack in you.

Consider the following situation: you are driving a car and are about to reach the venue where you have a dinner planned. Suddenly, you are stuck in a traffic jam which threatens to go on for around 15-20 minutes more. For any other person, the delay in reaching the place at the required time may not be a cause of as significant worry as it is to you. You may feel yourself becoming sweaty, your heart rate may go up, and a feeling of overwhelming panic may rush through you. These symptoms may last for about as small a period of time as 5-10 minutes or may go on till about half an hour.

Overtime, regular anxiety attacks can take a toll on the mental well-being of the sufferer. Moreover, even after the attack is over, you may not fully find relief. It is because you will constantly worry and think about the next time that such an attack will arrive and will overpower you. To avoid the threat of such attacks, the main recourse of action for sufferers of anxiety are to avoid all those things and places that can trigger their anxiety.

Note that anxiety disorders also contribute to the development of other mental and physical disorders in your body. Those having anxiety will also have to deal with issues like insomnia, pain, and digestive ailments. It has also been observed that anxiety attack sufferers rely on methods like smoking and consuming alcohol to cope with their situation. These coping mechanisms only prove to be ruinous for their health in the long term. That is why it is essential to get treatment as soon as possible.

Anxiety Symptoms That You Should Take Note of

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Woman feeling anxious, Credit: Canva


An anxiety attack may feel like you are going through a heart attack. Although you may not feel any pain in your chest area or anywhere, the overwhelming terror coursing through your body will make you parallelised. Hence, it is necessary for you to recognize the symptoms as early as possible and seek a suitable line of treatment.

The most anxiety symptoms experienced by people worldwide include:

  1. A sudden rush of unbearable panic

  2. Loss of control or feeling like you are turning mad

  3. Heart palpitations that would not come down

  4. An imminent feeling of being about to faint

  5. Extreme difficulty in breathing

  6. Hot flashes

  7. Shivering and shaking in the whole body

  8. Stomachache

  9. Feeling out of the world or like an unreal entity

People who are habituated to anxiety or panic attacks will begin to avoid or stay away from scenarios that trigger their attack. They think that if they won’t take part in the activity or situation that has earlier made them suffer a panic attack, they will be fine. But that is not true. If you are finding that you are constantly seeking ways to avoid or remove yourself from certain scenarios then it is best to seek medical help.

How Do I Overcome Anxiety?

  1. The 5-4-3-2-1 coping mechanism

  2. Gentle exercises like yoga

  3. Meditation techniques for anxiety management

  4. Be more social

1.   The 5-4-3-2-1 Coping Mechanism

anxiety

Woman taking deep breaths, Credit: Canva


Constantly being anxious and overwhelmed about things that are out of your control will not do you any good. When you find yourself always being in the throes of anxiety, it can also make you prone to other conditions like depression. One of the best techniques for you to know how to deal with anxiety and depression is the 5-4-3-2-1 coping technique.

Start by looking for five things around you. It can be a person, thing, place, or an animal. Next, identify any four objects that you can touch. It can be a wall, bed, pen, etc. After that,find out and observe any three sounds in the environment around you. For example, noise from the TV, horn of a vehicle, etc. Now move on to finding and smelling any two things like the smell of coffee, tea, plants, etc. Finally, observe one thing that you are able to taste. This technique, by distracting you from the source of your anxiety helps you to effectively focus on other things and get relief from fear or pain.

2.   Gentle Exercises Like Yoga

yoga coping anxiety

Woman practicing yoga, Credit: Canva


According to the Anxiety and Depression Association of America, gentle exercises like yoga and walking are as effective for combating anxiety as medications. Exercises stimulate the endorphin chemicals in your brain that impart a feeling of calm and makes you feel more positive. Here, you need to keep in mind that the exercise should not be strenuous or intensive. It should be of low intensity.

3.   Meditation Techniques for Anxiety Management

meditation reduce stress

Woman practicing meditation, Credit: Canva


Practicing relaxation and mindfulness meditation stimulates your parasympathetic nervous system which by increasing the circulation of oxygen to your brain promotes a feeling of calmness. Take some time out of your day to meditate and focus on your breath. You will find a significant improvement in the occurrence of your anxiety attacks.

4.   Be More Social

anxiety attack

Friends in an office, Credit: Canva


People develop anxiety issues when they bottle up all the problems that they are currently facing within themselves. This lack of any outlet to vent their problems further leads to the occurrence of anxiety. You should share your concerns with those close to you like your family members and friends. It will help you to get rid of the mental burden and enjoy a stress free life.

How to Beat an Anxiety Attack at Home?

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Woman looking out of the window, Credit: Canva


So how to deal with anxiety attacks when you are alone at home or at a place where you cannot find help? It can be a scary situation but you can prevent yourself from being overpowered by anxiety just by following the ways mentioned below.

  1. Take a deep breath in and a deep breath out. Do it several times.

  2. Recognize the undeniable fact that you are not dying.

  3. close your eyes and focus on your breaths.

  4. Become aware of your environment and all that is present around you.

  5. Try to move your hands and feet and simultaneously feel that sensation.

  6. Speak the affirmation ‘ This too shall pass’ in your head.

These techniques will ensure that you are free from anxiety and fear within minutes. Don’t think that this condition is not curable. You can effectively get rid of it through natural remedies and mindfulness. If you feel like the situation is getting worse, then never hesitate to reach out for help.

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