Anxiety Quick-Fixes
When you’re feeling an anxiety attack coming on, there are many techniques you can use to reduce the duration. One of the best things to do is not to judge it, but be curious. Watch as an observer, not a participant, as your body and mind react. This alone is often enough to stop the episode. Remember, you are not your emotions. Thoughts and emotions may come and go, but it doesn’t mean you cannot control them. Anxiety symptoms (or panic attacks) can be different for everyone, Here are a few common symptoms:
Shortness of breath
Tight feeling or pain in the chest
Tingling sensation in hands or feet
A feeling of overwhelm and fear
A choking sensation or lump in the throat
Irregular heart beat
Trembling
Try any of the following techniques to get you out of an anxiety attack quicker:
Panic attacks and episodes of acute anxiety can sometimes creep up on us without any warning. Knowing what to do in these situations to eliminate them quickly can reduce the associated symptoms of fear, panic, hyperventilation, increased heart rate, numbness, tingling and light headedness.
When you are experiencing a panic attack, your body has shifted to using your sympathetic nervous system (also known as fight or flight or survival mode). The sympathetic nervous system is a necessity for survival if you are running from danger or facing an extreme situation. But sometimes it can become activated and put you into acute anxiety or distress even when there is no immediate threat or danger present. This is what is known as a panic attack.
The key to alleviating panic attacks and acute anxiety is being able to quickly tap into your parasympathetic nervous system (also known as rest and digest mode). When you are able to activate your parasympathetic nervous system, you are able to enter a state of calm, reduce your heart rate and eliminate the symptoms associated with a typical panic attack. When in a parasympathetic state, your body works at it’s best. This is when your body heals, grows, nurtures and digests. This is when YOU feel at your best, in a state of calm, where you are relaxed and at peace. Ideally, your body should be in this state almost 24/7, unless there is an imminent threat or emergency.
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When you feel a panic attack coming on, what you need to do is find the easiest way to get back into parasympathetic mode. The 5 methods shown above are quick and easy techniques that have been proven to work for people suffering from acute anxiety and panic attacks. These methods are supported by evidence-based trials and/or medical literature. Learning these techniques and practicing them often will help you to be better prepared to act quickly when acute anxiety or panic attacks arise.
