HOW TO CALM DOWN ANXIETY ATTACKS, 11 BEST TIPS ON REDUCING ANXIETY

HOW TO CALM DOWN ANXIETY ATTACKS
How to calm down anxiety attacks. In this article we will discuss about how to calm down anxiety attacks without medication, and 11 tips on reducing anxiety. If you are suffering from anxiety and panic attacks hen this article is for you.

(given below are few links that might be helpful)

How to calm down anxiety attacks, 11 best tips on reducing anxiety.

1. Close your eyes for a moment

Closing your eyes stops them from wandering and allows you to refocus your mind on how you’re feeling and how you’re breathing. 


Here’s how you can refocus: To refocus your breathing, try to feel the rise in your chest when you breathe. Does it feel rapid or heavy? Try to bring it under control using this technique. Inhale one breath over a 3-step count. Count upwards in your mind, slowly, like this: One, Two, Three. Then exhale for another count of three. Focus on your breath to reach a calm, slower and steadier pace. Your heart rate should naturally go down as you refocus. And soon you will become aware of your feelings. 

Keep up the breathing control as you move on to the next step. And that is: to refocus your feelings. Try using this technique: imagine your feeling as a color, such as red, blue, or yellow. Then try giving your feeling a shape – maybe a circle, a square, or a triangle. You could then give the feeling a texture – is it smooth or rough? How about a temperature hot or cold? How does your feeling act? Is it still or does it bounce or melt away? 

DEEP BREATHING EXERCISES AND TECHNIQUES FOR STRESS MANAGMENT

This technique helps you pick apart how you are feeling. It enables you to refocus because you need to concentrate on describing the feeling. This gives you time to work through it rather than act on impulse. 


Most of your anxiety feeling are temporary, and will pass. You need to give yourself the time to accept the feeling and move on from it. This technique is excellent at buying the time to do that and shifting your focus from anxious, negative feelings to feelings that are more in control. In fact, the technique you have just worked through is a great stepping stone to practicing, and also a nice way on how to calm down a panic attack.
Close Your Eyes, Relax: Reprogram Your Subconscious Mind in Six Weeks to De-Stress, Break Free From Anxi ety, and Finally Feel Calm with the Groundbreaking Power of Self-Hypnosis

2. Meditation
Meditation comes second in our list of how to calm down anxiety attack without using any anxiety medication. Meditation is a great way to practice the technique you have just learned. Here’s a challenge for you: Make it a goal to meditate for one minute each day for 30 days. You can set an alarm to remind you to meditate at the same time each day. 


Mark your progress on a calendar and tick each day off as you go along – it’s so satisfying! If you do this challenge, let me know how you got on in the comments! And the best thing about meditation is that you can do it anywhere at your desk, on your sofa, or even on the bus, squeeze it in wherever you can! Naturally, it will become part of your self-care routine, and is good for anxiety relief.


Remember, your mental health is just as important as your physical health so, think of anxiety meditation as part of your mental health self-care routine. The more you practice, the greater the benefits -and you’ll be less anxious overall as you will get used to the regular “self-check-in” as I like to call it! You might find that practicing meditation will help you with this next technique too.
MUSE S (Gen 1): The Brain Sensing Headband – Overnight Sleep Tracker & Meditation Device – Multi Sensor Monitor with Responsive Sound Feedback Guidance from Brain Wave, Heart, Body & Breath Activity


3. Respond rather than react
This involves taking a moment to think before deciding what you’re going to do next. When you’re anxious, your thoughts might be confused and full of fear. This can lead to negative impulsive decision-making. Kind of like a chemical reaction, you don’t want to erupt, you want a calm, calculated and slow response. As I mentioned before, being impulsive probably isn’t the best way to go when you need to decide something. 

Buy yourself time to think by saying a set phrase to trigger the mental breathing and thinking techniques. In conversation, this could be something like “That’s good to know. If you wouldn’t mind, I just need a moment to think about that!” This helps put you in control of your thoughts to make a decision.  
Master Your Emotions: A Practical Guide to Overcome Negativity and Better Manage Your Feelings

4. Decision-making and problem-solving 
Dwelling or obsessing over specific thoughts not only makes you feel worse about the situation 
but also wastes time and delays finding a solution to the problem. I know it can be difficult to overcome feelings of anxiety, and to calm down anxiety attacks. It may be helpful to recognize that feelings are temporary. They will pass over time and may have to do with specific biochemical processes that are happening in your body at the time. 

HOW TO LOVE YOURSELF MORE


Maybe you didn’t get enough sleep, you’re hungry, or you’re still healing from an injury. Focus on what you can do to make progress, and suppress those thoughts which are holding you back, and believe me focusing really helps you on 
how to calm down panic attack.
Better Decisions, Fewer Regrets: 5 Questions to Help You Determine Your Next Move

5. Believe in yourself and practice this mantra
Now I know it’s easier said than done. You will want to reach for things that give you comfort. Maybe a quick fix like a cigarette or a strong coffee. You might even reach for a cheeky sugary treat like biscuits or a caffeine fix like coffee. Whatever your vice, try to avoid giving in to it for comfort. You’ve got everything you need up here. 


That’s right; you can make progress by rewiring your brain. Your body can get into bad habits, and it takes practice and effort to get new, better habits. Every now, and again do something different. This pushes you out of your comfort zone, and helps you learn from new experiences. It could be something really simple like picking a new vegetable to try or picking a different flavored lip balm. Adding some variety every day can jolt you out of negative, anxious, or repetitive habits. 

Repetitive habits also include your social media activity, and the apps that you use. You could try minimizing push notifications on your phone from apps or switching off from social media and having a mini technology detox. Notice when you are spending too much time doing something that could be distracting you from things you have to get done. 
Believe In Yourself: Business Essentials For The Millennial Entrepreneur
Fun Coffee Mugs -Believe in yourself. You are braver than you think, more talented.- wise quotes for inspiration and success

6. Halt
If you’re starting to freak out ask yourself are you feeling Hungry, Angry, Lonely or Tired. Sometimes something as simple as eating something or meeting a friend for coffee can make you feel better. 

How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life

7. Breathing 

Try 4 7 8 breathing this is a great 
exercise for people with panic or for insomnia and it’s really simple to breathe in for 4 seconds hold for 7 seconds and breathe out for 8 then repeat, I’m counting and breathing you can pull yourself away from those repetitive thoughts and begin to calm down.


This is a really big one, and really helps me feel less helpless when I’m having a bad day, some recommendations, the podcast on being about finding meaning in life, the Tumblr everybody has a brain, and vines by Jeffrey Marsh.
THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life
 
8. Move
Wiggle your 
toes, wiggle your ears, go downstairs and get a glass of water walk around the block, or pet a dog people say that exercise helps with anxiety but when I hear that word I often fall into a pit of self-hate and despair you don’t need to run a 5k to feel good you just need to move.

HOW TO STOP HEADACHE WITHOUT MEDICINE

Move: How the New Science of Body Movement Can Set Your Mind Free

9. Mindfulness

I know what you’re thinking mindfulness meditation is so hot right now but studies have shown that continually practicing mindful thinking helps to reduce cortisol the hormone that creates stress. Here’s a good beginners meditation, focus on an object you see around you that’s natural whether the banana on your desk or the plant in your living room now, really focus on it think about it as though you’ve never seen it before, what it looks like what it feels like where it came from, etc.


If your mind starts to wander don’t worry just bring your focus back to this object if you try this for as little as five minutes it can really help.
Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday

10. Start small things that scare you

The one 
really annoying thing about anxiety is that small things can sometimes feel like a really big deal, like say trying to call a stranger on the telephone.

Focusing on one small thing at a time can make your problem seem more manageable as an example, when I finally succeed in calling that cool hip new restaurant, and making a reservation not only do I get to eat delicious food but I helped overcome fear when I win.
Do One Thing Every Day That Scares You: A Journal (Do One Thing Every Day Journals)

11. Practice self-care
Self-care comes last in our list of how to calm down from anxiety attack. This 
one’s really big to make sure that you are aware of what triggers your anxiety, and make a concerted effort to look after yourself. In fact, make this the most important thing you do. Your happiness is more important than anything else, stay away from things that upset you like alcohol or toxic people.

Find an anxiety therapist near me, and go to them regularly, take your meds to wash your face before bed. Get a cactus as a pet or write in a journal. People with mental normal stuff can sometimes feel hard but it doesn’t make you a failure or a weirdo, it just means that you have an illness that you have to be constantly aware of, and sometimes it’s painful but mostly it makes you the most interesting person in the room.
Awakening Self-Compassion Cards: 52 Practices for Self-Care, Healing, and Growth
Culturally Responsive Self-Care Practices for Early Childhood Educators

What does anxiety means

Feeling anxious can be a lonely, emotional state of mind. The good news is you have the power on how to calm down anxiety attack, and train your mind out of those negative thoughts and into better more positive thinking habitsFirst, let’s briefly explore what anxiety means? and its symptoms so we can tackle it a bit better.

When we talk about anxiety, we usually talk about a bunch of different emotions that people experience, and all these emotions relate to how people feel when they’re faced with danger. So, when we talk about fear we usually mean how people feel when they confront an immediately present danger for example, let’s say that you were walking in the woods, and you came upon a snake that would be fear or a fear response. 

                        

When we talk about anxiety we talk about dangers that are not so immediately present for example, if you were gonna be taking a test maybe in a week, the feelings of apprehension that you would feel for a long time long before the test we talked about those as anxiety. But in general all the terms fear, anxiety, and apprehension usually refer to the emotions that people experience when they’re confronted by danger or threatening things. So, everybody feels anxiety in some situations or fear in other situations.
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When we talk about problems with anxiety 
we mean experience anxiety that is more than what most people usually experience, and that’s important because people who tend to have problems with anxiety when we follow them over time tend to also develop problems with depression. Anxiety in men are as common as anxiety in women.

Anxiety symptoms
Particular for anxiety it’s going to be normal to feel anxious sometimes for all of us, and it’s something we want to feel a little anxious so that we take action on things that need some action. But if the anxiety is getting so paralyzing that we’re avoiding important things like I don’t want to, I don’t want to look at my blood sugar measurement because it might be high, it might be low, or I don’t want to go to that clinic visit because I might get some bad news.

When you start to see it interfere with the things you need to do to take care of yourself or to function in daily life like I don’t want to go out because there might be a crowd there, then you want to start to think could this be getting in my way, and does it deserve some treatment.
The Dialectical Behavior Therapy Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD, and Other Anxiety Symptoms

Physical Symptoms Of Anxiety

It’s not uncommon to have all sorts of muscular symptoms, anxiety headache, backaches, shoulder problems, tight necks, anxiety when eating, all these sorts of things can be problems that people with anxiety might experience.


People with anxiety might 
also experience very unusual sensations such as choking sensations, difficulty swallowing, feeling short of breath, they might have their heart racing, sometimes they might actually experience some chest discomfort sometimes it is mistaken for heart attack, they can feel queasy nauseous, feel as though they may become sick to their stomach or vomit or fear vomiting.
You can have all sorts of 
gastrointestinal distress diarrhea, other sorts of problems might be excessive anxiety sweating, sweaty hands, sweaty palms these would be very common characteristic symptoms of individuals experiencing 
different forms of anxiety. If those are the symptoms you are suffering from, then you must consult an anxiety specialist or take anxiety help online by starting anxiety help chat.
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Anxiety disorder definition
As you approach the podium, your  heart rate jumps. Your mind blanks, and as your chest tightens. You start to  feel as if at any minute, you could die. Occasional anxiety is an expected part of life.  For a person with an anxiety disorder, the anxiety does not go away.

Anxiety disorders can get worse over time. Symptoms of anxiety disorders 
include restlessness, fatigue, irritability,  trouble concentrating, and difficulty sleeping. About one-third of U.S. adults experience an  anxiety disorder at some time in their lives. Finding ways to relax can help. So can talking about it. Connecting with family, and friends can help you cope. Also if you are having continuous negative or suicidal thoughts, and they could also be stopping you from sleeping, consult an anxiety specialist or google 
anxiety specialist near me, and get anxiety disorder help immediately, without wasting any time.

What Every Therapist Needs to Know About Anxiety Disorders: Key Concepts, Insights, and Interventions

Anxiety might be physical as well as mental. 

By this, I mean intentional self-harming or intoxication with alcohol(yes anxiety from alcohol is possible). As I’ve said before, healthcare professionals will not judge you for your actions. They will always do their best to help you. All you have to do is reach out and give them a chance.


I hope you got some great anxiety tips on how to calm down after anxiety attack without using any kind of anxiety supplementsHopefully, you found some of those techniques helpful. Take good care of yourself, and others.




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