Many of us have had anxiety attacks. It is important to realize that these will stop eventually and there are things we can do to calm our nerves and feel better. Here’s how to do it:
1. Accept That You’re Having An Attack
When you’re in the middle of a panic attack your first inclination may be to fight it, but don’t. The trick is to accept it first because trying to forcefully will it away only increases your sense of panic. And remember that a panic attack always passes. Just think back to a time in the past when your panic attacks may have felt awful, but they always passed. So be aware of your symptoms of an anxiety attack and accept them if they come about.
2. Write Down Notes
When you’ve noticed that you’re having the attack, take notes on your body symptoms as well as the thoughts running through your mind. This can allow you to put your anxiety attack into perspective.
“One of the things that worsens anxiety and can make it develop into panic attack is looking at those symptoms in a catastrophic way,” said Cheryl Carmin, Ph.D., director of clinical psychology training at Ohio State University’s Wexner Medical Center and a professor at the university. When you write down what you’re experiencing, it can help prevent you from jumping to the worst case scenario.
When we are experiencing a panic attack, we often feel short of breath. When this happens, try to breath through your belly, no short shallow breathes. Instead, try to breathe slowly through your nose, then slowly out through your mouth. If you need to feel the effects of your belly breathing, place one hand on your stomach to make sure that it’s rising and then coming back in.
Remember to consult your physician before taking any health advice.