How to Fight Anxiety Attacks

By Tonny Wandella

Panic attacks can indeed be overwhelming and unexpected. Knowing what to do when they occur can assist to mitigate their intensity or even prevent them.

Panic attacks are fairly common, according to one article, with roughly 13 percent of people experiencing one in their lifetime.

Although no one can foresee when a panic attack will strike, having a plan in place for what to do if one does strike can help a person feel more in control and make panic episodes easier to manage.

This article takes a look at how to stop a panic attack as well as some basic anxiety-reduction techniques. It will also cover how to assist someone who is experiencing a panic attack.

Recognize the signs of a panic attack.

You may remind yourself that you’re having a panic attack rather than a heart attack by realizing that it’s only temporary, that it’ll pass, and that you’re fine. Take away the fear of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort. It’s not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it’s a panic attack and not something else.

Light exercise is recommended.

Regular exercise, according to research, not only keeps the body healthy but also improves mental wellness. Experts have discovered that exercising for 20 minutes at 60 to 90% of your maximal heart rate three times per week will help alleviate anxiety.

If you have never exercised before, consult your doctor before beginning. There is some evidence that restarting aerobic exercise can cause more anxiety in people with anxiety disorders. Gradually increasing your activity can help your body adjust and avoid breathing issues. Activities such as running on a treadmill are examples of aerobic exercise.

Stop and take a break if you’re worried, hyperventilating, or having trouble breathing, or choose a more moderate choice, such as Yoga.

Internally, Repeat a Mantra.

Internally repeating a mantra can be soothing and calming, and it can provide you with something to hold on to throughout a panic attack.

Repeat a mantra in your thoughts until the panic episode subsides, whether it’s simply “This too shall pass” or a mantra that speaks to you personally.

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