Feeling more anxious? Try these tips to calm yourself during anxiety attack

Anxiety is characterised by feelings of worry, nervousness or fear about a situation with an uncertain outcome. It is a natural response to stress or danger. Anxiety becomes a disorder when these feelings are excessive, persistent and interfere with daily life.

An anxiety attack is a sudden and intense episode of overwhelming fear and physical symptoms such as rapid heart rate, shortness of breath, dizziness and chest pain. Here are some simple tips to help one calm self and overcome an anxiety attack.

Practice deep breathing

Deep breathing helps to activate body’s relaxation response. It counteract the adrenaline rush and rapid breathing associated with anxiety attacks. Deep breathing can lower your heart rate, reduce muscle tension and promote a sense of calm.

User grounding techniques

Grounding technique can redirect focus from anxiety and back to the present moment. It reduces the intensity of the attack by breaking the cycle of anxious thoughts. Grounding technique is process where you engage your senses by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Focus on a simple task

When you feel more anxious, try to focus on a simple task can distract your mind from anxious thoughts and give you a sense of control and accomplishment. Try to focus on organising a drawer, colouring in an adult colouring book, or doing a crossword puzzle.

Visualise a peaceful scene

Visualisation can transport your mind to a calming place. It can reduce stress and anxiety by distracting you from anxious thoughts and creating a sense of tranquillity. To visualise, close your eyes and imagine a peaceful place such as beach, forest, or mountain retreat.

Practice mindfulness meditation

Meditation and mindfulness helps to reduce the grip of anxious thoughts and promote a state of calm and acceptance. Try to sit at a quiet place and focus on your breath, noticing the sensation of each inhale and exhale.

Also Read: Women More Likely To Suffer Anxiety, Depression Post-Cardiac Arrest: Study

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