How to control an anxiety attack and learn to relax

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We explain what exactly an anxiety attack consists of, what its most common symptoms are and what to do to combat it and relax.

The anxiety is basically an extreme body’s response to threatening situations considered. A defense mechanism whose main function is to mobilize the organism to keep it alert and willing to face situations of risk.

It is characterized by a feeling of anguish or generalized fear that comes to cause an acceleration of the heart and breathing; even, Tachycardia. Symptoms that resemble those of a heart attack. Thus, the person who experiences them may come to fear for their own life. So that this does not happen, it is essential to know how to identify the symptoms of anxiety and learn to relax in this type of situations.

Symptoms of an attack or anxiety crisis

The first step in controlling anxiety is to identify the symptoms. These vary according to the person. However, it is considered that an attack or anxiety crisis is being experienced when four or more of the following symptoms occur:

  • The sensation of fear or generalized anguish.
  • Strong palpitations
  • Acceleration of the heart rate.
  • Tachycardia
  • The sensation of breathlessness with very rapid breathing.
  • Chest tightness.
  • Sweating
  • Hot flushes.
  • The feeling of numbness or tingling
  • Tremors
  • Increase in body temperature.
  • Feeling of unreality
  • Fear of dying, losing control or knowledge.
How to act in the face of an anxiety attack

Controlling an anxiety crisis is not easy. However, once the symptoms are identified, you should try not to think that something bad is going to happen. Next, we give you a series of exercises and tricks that help control and remit an episode of anxiety:

  1. Learn to breathe

When you suffer an anxiety attack, the first thing is to regain control of your breathing. Something very effective and easy to learn. It is important that it be a deep and conscious breath, with strong and slow inhalations and exhalations.

Breathing consciously means being more aware of the way you inhale and exhale. That is, observe the breath and pay attention to it.

Performing abdominal breathing for five minutes can lead us to achieve a state of relaxation very beneficial for health. Here’s how to do it step by step:

  • Lying down or sitting puts your hand on your abdomen.
  • Inhale air slowly through your nose, take it as low as possible until you feel your abdomen rise.
  • Hold the air for a moment and exhale slowly all the air.
  1. Accept fear and transform it

Fear is a human emotion that we should not fear. Try to find out its origin. That is, what are you afraid of? Do not try to fight against negative thought or feeling. The first step is to accept it, to know what is there and why it is produced, not to fight against it.

  1. Learn to control negative thoughts

As we have just explained, there is no need to fight against negative feelings, something that can lead to a greater sense of stress. Fears do not disappear from one day to the next, we must learn to manage them.

Anxiety is directly related to the development of negative thoughts in situations that are considered threatening or unknown.

The first thing is to detect what those negative thoughts are and observe them as if you were a spectator. Next, rethink how much truth there is in them. It is very common for the mind to begin to imagine totally unreal situations and consequences. Remove them.

Consider what would happen in the worst case. Always taking into account real events, not unrealistic and excessive assumptions of fear and anxiety.

Finally, try to find a solution: how can I fix the problem? Do you have a solution? If so, go ahead. If it does not depend on you, do not let the situation or thought take over you.

  1. Keep the mind and body active

Find an activity that motivates you and makes you feel good about yourself. It will help you clear your mind and relax.

A natural diet full of nutrients, vitamins, and minerals helps physical and emotional well-being. It is also advisable to take natural infusions that, in addition to helping to relax, purify the body and prevent fluid retention, among other benefits.

  1. Practice relaxation techniques such as yoga or mindfulness

Exercising releases endorphins. According to experts, yoga has numerous health benefits: it helps control anxiety, generates a sense of calm and well-being and improves the quality of sleep, among others.

For its part, mindfulness can be considered a philosophy of life that includes the practice of meditation. Many of the relaxation techniques proposed by this practice are based on living the present, extracting negative thoughts. Relax the mind, enjoy the present moment and breathe consciously.

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