And suddenly your heart feels like exploding out of chest, you are unable to breathe, the light appears too bright, you feel like screaming or crying, your hands twitch, your chest hurts and the feeling of falling sick wraps you.
What’s all that? Well, that’s an ANXIETY ATTACK.
When adrenaline releases into the bloodstream, you suffer from anxiety attack. Message of fear sends signal to the adrenal glands conveying an emergency. Many people misinterpret this urgency as a heart attack or other serious issue.
Though the exact reasons behind the attacks are not well understood; traumatic experiences or events can result into these horrifying attacks. Apart from these, some medical conditions or medications can also trigger them.
The Two Main Causes
Voluntary attack: When an individual worries that something bad is going to happen. As a result, body undergoes a high degree of stress.
Involuntary attacks: When the body triggers high degree stress response owing to lasting elevated stress.
Anxiety Disorders: Types, Symptoms and Safe Non-Drug Treatments
Signs of Anxiety Attack
You confront an attack if you experience below listed symptoms:
Feeling of unreality or detachment
Rapid, pounding heart rate
Sense of impending doom or danger
Shortness of breath or tightness in throat
Fear of loss of control or death
Dizziness, faintness or light-headedness
Numbness or tingling sensation
Stop An Attack In Three Minutes
That’s right! Adrenal glands fill the body with adrenaline response in only 3 minutes. Also, body stops the adrenaline reactions within a duration of 3 minutes. Stopping an attack the moment it starts allows the overall reaction to last for 3 minutes.
How to Stop an Anxiety Attack?
When you know the best ways to battle the attack, you can easily let it take a back seat. Here are some ways you can win over the situation:
1. Remind yourself that it’s temporary
You may feel like the attack will never end but the truth is, it ain’t permanent. The attack peaks within ten to twenty minutes. All you need to do is remind yourself that the it will end and nothing wrong will happen.
2. Control your breathing
Take controlled, shallower and slower breaths by using the following technique:
Slowly and gently breathe in through nose for total of 5 to 7 seconds
Hold for three or four seconds
Through pursued lips, breathe out slowly and gently for 7 to 9 seconds
Repeat for ten to twenty times
3. Talk to someone
Talking to someone you are close to helps to a great extent. Without hesitation, tell them that you are feeling anxious and explain your feeling. Their supportive nature will boost your confidence and your mind will keep off of the symptoms.
4. Find what relaxes you
Engage in activities that relax you. For example, take a warm bath. Light some candles, add nice aroma and escape into the world of tranquility. Getting a massage or going for a spa are other good ways to feel light.
5. Consume Kava
Kava, an anti-anxiety herb, is a natural and effective way to control anxiety. Its amazing nutrients regulate the way you face anxiety and promote relaxation without any risk. If undergoing any medication, consult your doctor before taking it.
6. Play good mood music
Listening to your favorite music creates a powerful effect. Choose the music that actually represents how you want to feel, as music affects emotions.
7. Let it all out
Find a place where you can be alone and go nuts. Scream loud, punch the pillows, flail your arms & jump around and yell at mirrors. This is a good way to let go all the emotions in a crazy way.
8. Make love
Being a distracting physical activity that leads to release of endorphins and makes you more relaxed,sex is incredibly calming. Let your partner know about your state and indulge in lovemaking to feel better.
There is no magical cure that works instantly. However, these tips can help you overcome anxiety and stop it from playing with you in any way.