5 tips for dealing with an anxiety attack

5 tips for dealing with an anxiety attack

Lately, due to all the stress of stressful routines and COVID-19 in people’s lives, a lot has been said about anxiety crises. Regardless of age, a person can display anxious behavior at any time in their life. However, it is important to pay attention to the signs, as they indicate a very serious problem. In more serious cases, it is possible to observe psychological and physical symptoms, which can cause serious consequences for the individual. In addition, it is also important to highlight the risk of this disease being chronic. So we have published five tips that can help in a crisis.

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How to recognize moments of an anxiety crisis – Photo: Povozniuk / iStock Getty Images

naturally The first step when experiencing an anxiety attack is to seek medical help.Any specialized care to reduce symptoms and reduce the chances of new crises. It is important to keep in mind that when an anxiety crisis arises and becomes persistent, a specialist should be sought to prevent an exacerbation of the disease. sHowever, in a time of crisis, some emergency situations can relieve symptoms

5 situations that help with an anxiety crisis

1- Focus on your breathing and try to achieve a certain pattern

Breathing deeply helps us focus our attention on something else, and also prevents hyperventilation. You can try a technique: Square breath. Known as Sama Vritti, it is a pranayama (yogic breathing) technique of Hindu origin. This breathing can be practiced anywhere and anytime. How to make:

Square, 4×4 or Square Breathing Exercise: Anxiety Control – Photo: Publicist/Psychologist Heluisa Sampaio

  1. sitting or lying down, breathe in slowly through your nose for a count of four;
  2. pause for 4 seconds;
  3. Exhale through your mouth for a count of four again;
  4. Pause for another 4 seconds.

2- Mindfulness and meditation exercises

It is important to look for thoughts to distract yourself from your stress and anxiety. You can imagine yourself in a quiet, safe and pleasant place. Do this by practicing deep breathing. Or even conscious breathing, as Quinn Monk taught him in the video below.

– Accelerated thinking is common in anxiety attacks, so it is necessary to fight it – suggests psychologist Raffaella Elisa.

Learn to do Conscious Breathing with Coen Monk

3 – Avoid screen triggers and try to reduce cell phone use

Despite all the benefits and practicality, excessive contact also has a downside. Excessive use of a cell phone, with content that is consumed daily, can lead to increased anxiety and stress. There are some warning signs that social media, for example, is affecting mental health, such as checking social media is the first thing we do when we wake up and the last thing we do before bed, or we feel like we need virtual interactions. to be happy.

4- Drink tea with calming properties

Chamomile tea has properties that can help you relax – Photo: Istock Getty Images

Some teas have properties that help in times of anxiety. Such as Passiflora incarnata, also known as the “passion flower”, which helps to bring calm. Another excellent option is chamomile tea, which also has a calming effect.

5- Seek to do fun activities

Again, the goal is to distract the focus from the symptoms. Look for activities that give you pleasure, such as listening to music (focusing only on your breath and voice), light reading, and physical exercise, among others.

Although these actions seem very simple and obvious, they help in the process of reducing symptoms, making the crisis pass faster.

Regardless of the degree of anxiety attacks, whether they are frequent or infrequent, it is essential to seek professional care. Each person is unique and each treatment should be carried out in an exclusive manner.

To better understand what an anxiety crisis is and how to avoid it, check out this text to the end!

What is an anxiety attack? see symptoms

In general, an anxiety crisis is a condition that generates a feeling of insecurity, nervousness and anguish, as if something bad out of control were going to happen at any moment. In other words, the crisis can provoke negative feelings and emotions, to the point that the person going through the situation cannot control it.

The body begins to emit warning signals and behave differently. Psychologist Rafaela Elisa Teodoro, who refers to some of the The most common symptoms of an anxiety attackWhich:

  1. goosebumps – Chills cause involuntary contractions and relaxation of muscles throughout the body.
  2. excessive perspiration – They can occur in different parts of the body, hands and feet are most common for concern;
  3. excessive irritability – lack of endurance and exaggerated reactions to small everyday problems, which make a person very angry;
  4. Accelerated heart and chest pain – Symptoms of anxiety are emotional and physical, last a few minutes, and may include tachycardia.
  5. nausea – In addition to nausea, it is common for a person to experience pain, tremors, and a dry mouth.
  6. Digestive problems – What happens in our minds can directly affect our guts, as the brain and gut are chemically linked through neurotransmitters. Abdominal pain, indigestion, diarrhea and heartburn are some of the signs that may appear.
  7. Fear and insecurity – Often these feelings come on for no apparent reason or are rooted in reality. In other cases, there is a real but often amplified motive behind it;
  8. fatigue – A person experiencing an anxiety crisis can feel very tired, both physically and mentally;
  9. Muscle strain – Muscles, especially in the neck and lumbar region, are very tense and rigid, causing pain and even injuries, with inconveniences such as torticollis.
  10. difficulty sleeping – The mind is in an alert state, and there are patients with sleep problems, such as insomnia and night terrors. A person cannot part with problems;
  11. Procrastination and lack of focus or thinking – The person usually puts off tasks, ends up not focusing on everyday things at that moment and ends up being left aside.

Oftentimes, an anxiety crisis can be related to situations that generate fear, annoyance, or even shock and frustration. This means that in order for a crisis to occur, a person does not necessarily need an anxiety disorder. To identify a crisis, it is important to pay attention to the signals that the body emits.

– Most of the time, the body goes into an alert state, which leads to a very large secretion of adrenaline – comments Rafaella.

That is why the first noticeable reaction is insomnia, which may be accompanied by other symptoms such as stress, insecurity and fear.

Even routine situations, such as a job offer, meeting or waiting for the news, can cause an anxiety crisis. However, when anxiety reaches extreme levels, or even recurs, it is no longer common and begins to indicate a major problem.

Each person faces the problem differently, and although it is possible to mention the most common symptoms, it is very important to carefully assess all signs and frequency of crises and seek medical and psychological help, thereby preventing their exacerbation.

An important fact to mention is that the Brazilian population suffers the most from anxiety worldwide: according to the World Health Organization (WHO), there are 18.6 million Brazilians, about 9.3 million people.% of the population.

* The information and opinions expressed in this text are the sole responsibility of the author, and do not necessarily align with ge/Eu Atleta’s view.

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