Experiencing anxiety attack is a serious matter where you may feel like everything is falling apart- your heartbeats fast, the world is spinning, everything is overwhelming, and you may feel physical symptoms such as shortness of breathing, profound sweating, trembling, chest pain, and a feeling that may have a heart attack.

An anxiety attack is more than just a normal feeling of nervousness. As you know, it’s a combination of the factors mentioned above.

When having an anxiety attack, the first thing that may come into your mind is “How do I get out of this?”

For this article, we will comprehensively discuss why anxiety attacks happen and what are the effective ways to recover from them.

Why do anxiety attacks happen?

There are many factors as to why anxiety attacks happen. The anxiety attacks may be a combination of various reasons such as biological and environmental factors. But of course, some scenarios, emotions, and occurrences may serve as a huge factor as to why anxiety attacks take place.

Anxiety triggers are different for each of us- some may have one specific trigger, others have multiple triggers, while some may not have a reason at all.

Being that said, it is important to recognize and understand your triggers and what can you do to manage them.

What can I do to make it stop?

Anxiety attacks are overwhelming and exhausting. You just want to make it stop.

There are particular ways to recover from anxiety attacks. This will help you, in a way, cope better and recuperate from the episode. Here are the 10 effective ways to recovery and an anxiety attack.

1. Deep breathing

Practicing deep and gradual breathing may help you reduce and recover from the anxiety attack. Hyperventilation is one of the symptoms you will likely experience if you are having a drastic episode of an anxiety attack and being able to control your breathing can help you ease the attack itself.

Here is how you can exercise deep breathing:

Focus on your breathing – taking deep breaths, into the nose and out to your mouth. Feel the air slowly filling up your chest, expanding, and release carefully. Breathe in, count to four, hold it for one second, and release it for a count of four.

This exercise is just a small practice but it really helps you relax and get better from the episode.

2. Acknowledge that you are having an anxiety attack

It can be difficult to acknowledge that you are having an anxiety attack, but you have to slowly recognize that you are experiencing it at the moment.

Realizing that you are having an episode will be easier for you to get back to your senses, considering that this anxiety attack is only temporary and that it is normal and that you will be okay.

3. Try to relax and close your eyes

Sometimes what triggers us to experience anxiety attacks are the ones that we see around us. Close your eyes and try to block out the vision or the environment you are in.

This method is effective as this impedes the picture of the overwhelming surroundings. Anxiety attack may occur especially when you are in a crowd with a massive amount of people around

Relax, close your eyes, and practice breathing exercises. Repeat this until you get better.

4. Mindful exercises

Mindfulness helps us make sense of reality. Anxiety attacks can take us away from what is real which also contributes to the worsening of the anxiety attack episode.

To practice mindfulness, try to touch the lining of your shirt and feel the surface of your clothing, or you may also try touching a soft fabric.

Through this, you will be able to focus on the texture and calm down. Using the sense of touch as one of the ways to recover from anxiety is effective as this helps you concentrate on the little things around you and grounds you to what is real.

5. Practice muscle relaxation method

Anxiety attacks make our muscles tense, that is why some individuals who are having an episode may feel like they are having a stroke.

Try wrinkling your forehead upward and hold it for 5 to 10 seconds then loosen the tension. Relax for around 20 seconds and do the process again. Or you may also try to massage your temples and your shoulders, pressing it tightly for 15 seconds and release the tension.

6. Visualize your happy and peaceful place

One of the experiences you have during an anxiety attack are the intrusive and destructive thoughts that may involve death. To shut this down, again, close your eyes and visualize your personal happy place.

Combine this exercise with the breathing exercises that were mentioned earlier and you will see gradual effectiveness.

7. Perform a light workout

Right after you experience an anxiety attack, your body may feel shaken and heavy at the same time. Brushing it off may not be as easy as you thought, performing a light workout may do to ease and recover from the episode.

John J. Ratey mentioned in Harvard Health Publishing that exercises help in easing the muscle tension and diverts your attention to the workout instead of the intrusive and anxiety-inducing thoughts.

Workout makes us fulfilled making our brain send neurochemicals called serotonin that is responsible for the levels of our happiness.

But it is also important to take note that you must carefully choose a workout that you enjoy the most, otherwise, you will feel dreadful instead. You might also want to consider the environment of your workout- it is best to work out with a close friend, or in nature.

Other options aside from working out are light walking, biking, or swimming. But if you are hyperventilating, you might want to consider other effective ways than this one.

8. Hold a bit of lavender

There are many studies that prove that lavender is an effective plant to relieve stress and anxiety. If you know you are likely to experience anxiety attacks, it would be preferable to keep a bit of lavender beside you.

Lavender is known to reduce the symptoms of anxiety such as restlessness, profuse sweating, and reduce mild pain.

9. Repeat a mantra

Anxiety attacks involve self-destructive thoughts that may hamper us to calm down. It is important to have a reassuring mantra to repeat on your head to make sense of the reality and that all this shall pass.

Repeat a mantra that is comforting and calming until the anxiety attack subsides.

Takeaways

It’s without a doubt that an anxiety attack is a serious toll on anyone who experiences this. If you ever experience this, know that the feeling is completely temporary and you will be able to surpass it.

Now that you have learned about the effective ways to recover, keep in mind that you do not have to do all of these things at once. All will be in a better place and that you can definitely recover from an anxiety attack.

About Admin

Nicole T. Conquilla is a 21-year old registered Psychometrician in the Philippines. She is a graduate of Bachelor of Science in Psychology who is a strong mental health advocate and encourages people to discuss, help, and support one another to cope and get through their mental health problems.

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