An anxiety attack is not something anyone would want to experience. It makes makes you very uncomfortable due to inability to breath properly, intense fear and the pounding heart rate. It occurs all of a sudden and it can disrupt your normal activities. Things you loved to do may not be done anymore and you may seclude yourself from people including your friends.
However, the good news is there are various methods to control anxiety attacks. People with severe anxiety attacks may also require medication. This article will focus on methods you can use to get rid of anxiety attack.
1. Listen to Music
When experiencing an attack, listen to some of your favorite music to help you calm down. Music can influence the emotions of its listeners hence it is important to choose the right type of music to listen to. You could choose positive, upbuilding and happy music instead of songs with a sad message which may make you feel worse. As you listen to music, try to focus your mind on the message of the songs. You will feel better in a short span of time.
2. Take a Walk
A change of environment may be all you need to stop an anxiety attack. Avoid going to busy places. Rather, choose quiet places such as the park where your mind can be relaxed. As you take a walk, enjoy the scenery. Take a look at any birds or animals around, the trees, water bodies and other things you may notice. You can take a camera along with you and take photos of anything that interests you along the way. As you walk, keep your mind away from negative thoughts.
Laughter is the best medicine for an anxiety attack. Ponder on any funny memories you have. You could also sit and watch some comedy or you could watch funny videos on the internet. If you are on social media, there are pages of funny videos, quotes and images. Going through them will help ease your mind. Whenever you come across any funny items on the internet, you could save them so that you can use them later on.
4. Positive Thinking
Keeping your mind fixed on positive things will help you stop anxiety attacks. Determine the cause of the attack and look for any positive side of the situation. Doing so will give you hope that things will get better and it will motivate you to keep going on with life despite the challenges you may be going through. You can save any motivational quotes you come across and read them when you are having an attack. They will help you root out negative thinking.
Exercising is good for both physical and mental health. It helps ease stress and can definitely be an anxiety attack help. When you are experiencing an attack, you can try do some form of exercise. It can be something interesting like swimming, riding a bike outside, jogging, playing football or even speed walking. Dancing is also a form of exercise so you can take the opportunity to learn the dance moves to a song you like. Whether you are experiencing an attack or not, regular exercise will benefit you.
Sleep usually calms the mind since it allows the body and mind to rest. It may be hard to fall asleep during an anxiety attack. To help you, you could play soothing music that will relax your mind as you lay on the bed. A stressed body usually craves for sleep. Hence, if you wake up and you are still not well rested, extend your sleep if possible. You will wake up feeling much better and calm.
7. Talk to a Friend
Talking about how you feel is a sure way of relieving your anxiety attack. Always have a friend you can call at any time and talk to about your situation. Your friend should be able to listen to you without judging you and they should also be able to encourage you and make you feel better at the end of the conversation. Some choose to bottle up their feelings but that never ends up well in the long run.
8. Do Activities You Love
Take a break from what you are currently doing and do something you love to do. You can bake, do some gardening, paint, draw, play games or even watch a movie. Doing what you love will keep your mind away from negative thoughts and in turn ease you anxiety attack. Outdoor activities are highly recommended. You can call a friend and go do something fun that will put a smile on your face at the end of the day.
9. Avoid Alcohol, Smoking and Drugs
Most people would think some alcohol would help them relax. While this is true to some point, you are likely to overdrink, misbehave and do something that will bring you bigger problems later on. Smoking and drugs can make you feel good for a moment but they have a negative effect on your mental health. In the long run, you may experience more anxiety attacks due to the effects of these substances.
If your doctor has prescribed some medication for you, always ensure you have it with you. There are times there is no other way to control an anxiety attack other than taking medication. Take it as prescribed, nothing more or less unless you seek permission from your doctor. Even if you take medication, you can try do some of the things discussed above as they will also contribute to your well-being.
Other Useful Tips
- Avoid isolating yourself even though there is an urge to do so. Socializing with people you are comfortable with will help you be at ease and keep your mind off negative thinking.
- Do not try to deny what you are going. Accepting you are having an anxiety attack will help you cope with the situation in an effective way.
- Eat a balanced diet and do not skip any meals. Such a diet also helps in improving your mental health and may reduce occurrences of anxiety attacks.