- Mental Health
11 Simple Ways to Deal With Anxiety Attacks
How to Deal With Anxiety Attacks
Do you suffer anxiety attacks? Then your risk of developing other diseases, such as heart disease, is high—anxiety attacks can have serious implications for the health of your heart.
So, how can you deal with anxiety attacks? What are some of the ways to deal with anxiety attacks? How do you deal with anxiety attacks without medication? What are some of the things you can do to deal with anxiety attacks naturally and spiritually?
In this article, I want to show you how to deal with anxiety attacks so that you can prevent getting a worse health condition such as heart disease.
Now, what should you do?
Redirect Your Focus
An anxiety attack might make you feel that you are in a terrible situation when everything around you is normal, or it may make you feel that the circumstances around you are worse than they actually are—you will feel trapped in your mind and imagine the worst or think that something terrible is happening, when in reality there may be calmness all around you.
Additionally, when you experience an anxiety attack, your body’s “fight or flight” mode is activated. Therefore, your sympathetic nervous system perceives that you are under some sort of attack. Consequently, your heart rate will speed up and your blood vessels will constrict, which will result in tensing of your muscles and shallow breathing.
So, the first thing you need to do in order to deal with anxiety attacks is to get out of your head, to move your attention from your thoughts and what you are feeling, to the reality of what is going on around you.
How do you do this?
- Do a quick scan of your body and do your best to stick to the facts. For example, you might think to yourself, “I am experiencing fear right now. My heart is beating very quickly. And I feel nervous.” When you acknowledge these physical responses, you can separate them from what is going on in your mind and what you are feeling.
- Look around you for a minute or two. Concentrate on the sight around you. Ensure that all your senses participate in this awareness exercise.
- Listen with rapt attention to the noise going on around you for a minute. It will make you see that all is normal and that nothing abnormal is happening around you.
- Touch objects around you and that will help you to reconcile with the fact that the reality is different from what is going on in your head.
- Talk to someone who is near you so that you will remind yourself that the reality is not what your mind is telling you.
- If you are at home, stand in front of your mirror and look at yourself and you will see that nothing frightening is happening, which will help you to calm down.
- Splash warm water on your face and on your hands. This action will stimulate your parasympathetic nervous system and that will make you feel calm so that you can become aware of yourself again.
Control Your Breathing
When you are having an anxiety attack, your breathing becomes quick and shallow. However, when you breathe deeply from your diaphragm, it can help to break this stress response—it will send signals to your brain to release neurotransmitters which can help you to calm down, as well as send signals to the brain to restore oxygen to your body.
Therefore, when you notice that your breathing is becoming shallow and quick, do your best to focus on your breathing and do this exercise:
- Place one of your hands on your chest and place the other one on your abdomen under your rib cage.
- Take in deep breaths slowly through your nose.
- Count up to three every time you inhale.
- Then release your breath slowly.
- Count up to seven and then inhale again and repeat the cycle.
- Remember to breathe out longer than you breathe in. This will send a signal to your brain that there is no danger to worry about and that will shut off your adrenal gland so that the “fight or flight” mode will not be activated.
Relax Your Muscles
Try to relax the muscles of your body in a progressive manner so that you can consciously release the tension in your body which builds up as a result of anxiety attacks—when you tense and release your muscles in groups, you will be telling your body to relax.
To do this procedure:
- Find a quiet place where you will not be disturbed.
- Loosen your clothes.
- Take in five deep breaths.
- Tense the muscles of your forehead—raise your eyebrows as high as possible and hold it in that position for about five seconds. Then, release the tension.
- Then, knit your brow as hard as you can for five seconds. Release the tension.
- Repeat the tensing and relaxing for your neck, arms, chest, stomach, legs and so on.
Touch Your Skin
Place your hand on a part of your body where you can touch your skin. Then, close your eyes, concentrate on the touch, and feel the warmth of the touch and that will help you to be aware of the reality, to focus on the now, so that you can stop focusing on past fears or future fears
Additionally, stroke that part of your body or another part of your body which will send pleasurable sensations through your body so that you can further increase your awareness and focus on the present.
Try To Engage Someone In Conversation
If you are in friendly surroundings, try to broach a topic that piques your interest and which you can concentrate on so that you can distract yourself from the feeling of anxiety.
For example, if your face lightens up every time you think about soccer or when you talk about soccer, ask the person with you a question about soccer so that you will feel interested to focus on that conversation. As you keep your focus on the other person, and as you engage him or her, you will not focus on the negative thoughts in your head and that will help you to feel better.
The conversation does not have to be a lengthy one. All you need to do is to try to focus on what you will say, and also try to focus on what the other person says when he or she talks.
Tell Yourself That There Is Nothing To Fear
When you see that you are now dealing with reality, and not focusing on thoughts of fear in your mind, start positive self-talk. You may say something such as this to yourself, “Isaac, the worst is over. You are okay now. There is nothing to fear. There is nothing to worry about. Calm down. Everything is going to be fine. Relax.”
Repeat whatever words you choose to use over and over again, whilst making sure that you control your breathing. Additionally, it might help if you stand in front of your mirror and put on a smile so that your subconscious will see that all is well. That will make you feel that all is well and it will help you to calm down.
Let Someone Say Nice Things To You
The Bible says in Proverbs 12: 25 that, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” In other words, when you can hear something encouraging, when you can get somebody to feed your mind with positive words of encouragement, it will make you feel happy and the anxiety weighing you down and making you feel as though the world is coming to an end will leave you. Therefore, if you are with somebody when the anxiety attacks, kindly urge the person to say encouraging words to you. As he or she says them, listen with rapt attention and drink the words in to your heart so that they can make you feel good.
Lie in a supine position or lie on your side in the fetal position. Close your eyes and try to think about something that will make you happy, such as a wonderful day you spent swimming, a fabulous wedding you attended, or a peaceful spot in a village you visited once. This will help you to focus on something peaceful and to release the excitement of the anxiety so that you can calm down.
Additionally, ensure that your legs are raised above your body so that blood can flow freely from the lower part of your body back towards your heart, so that your heart will have to do less work. Consequently, your heart rate will drop, which will allow your body to calm down.
Drink Green Tea
Research shows that drinking green tea can calm your body down because it increases the levels of a neurotransmitter in the body known as gamma-amino butyric acid, which calms down the nervous system and the brain.
So, drink a cup of green tea slowly when you experience anxiety attacks. As you drink it, observe the smell, the color, the taste as it falls on your tongue, and the warmth it creates in you when it gets to your stomach—focus on the present this way and you will not fear the past or the future, which will help to reduce your stress and make you calm down. Additionally, drinking it slowly can help you to slow down so that you will feel relaxed.
Read Your Bible And Focus On Jesus
Read Isaiah 26: 3 which says, “Thou dost keep him in perfect peace whose mind is stayed on Thee,” which means that Jesus gives peace to those who focus on Him. Then, try to focus on those words and repeat them to yourself. Then, close your eyes and imagine Jesus saying those words to you. It will make you feel that Jesus is in control of the situation and it will help you to feel calm inside.
Additionally, read John 14: 27 which says, “Peace I leave with you; my peace I give to you; not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.” Repeat them to yourself over and over again and think about the word “Peace” and imagine that you are at peace with yourself. It will help your brain to calm down and you will feel relaxed.
In Matthew 14: 25—33, Jesus spoke to a storm and calmed it. In just the same , He can calm the storm of fear in your mind if you pray to Him in faith.
So, you may intone a prayer such as, “Dear Jesus, I have all these fears in my heart and in my mind. Just as you calmed the storms when you were on Earth, please help me to deal with these anxiety attacks. Give me peace of mind and help me to think positive thoughts. Please let a sense of peace invade my heart so that I can feel calm. Please help me to feel relaxed just as You were able to sleep whilst there was a storm going on, when You were on Earth. Amen.” It will help you to deal with anxiety attacks just as prayer helped this lady to deal with her attacks.
To deal with anxiety attacks, try to shift your focus from your mind to what is happening around you, try to breathe slowly, relax the muscles of your body, talk positively to yourself, lie down for a while, drink green tea, and connect with the spiritual so that you can receive Divine help.
How to Deal With Anxiety Attacks
Do you read your Bible often?
© 2017 Isaac Nunoofio