Anxiety attacks may be controlled through medication, but this often involves building up a set level of beta blockers in your body tissue. Tranquilizers can help , but are addictive and may exacerbate the attacks over a period. Meanwhile, you can easily learn a few relaxation methodologies to bring your panic in hand or to essentially prevent an incipient attack from occurring .
First, you want to be taught how to breathe properly. This involves slowly inhaling through your for a count of roughly 4 seconds. Hold the breath for up to 7 seconds and then slowly exhale through your mouth, making a slight whooshing sound by clenching your teeth together. Try and prolong the exhalation for about eight seconds if at all possible ( by practicing it is ).
Now, try and visualise your panic as if it were an object you might focus on. Tell it to leave, that you’re in control, and that you won’t panic. Assure yourself that there is zilch wrong and so the panic object is a rude visitor who needs to be expelled.
After a minute of “Visualizing” your panic, it is time to relax your body’s muscles. Start with the feet by clenching the muscles and releasing them. Work your way up your body tightening and relaxing muscle groups till you have reached your head. If you’re still feeling panicky, repeat the method, starting with the breathing techniques we described.
Surprisingly, in most cases, having an attack of anxiety in public frequently goes fully unnoticed by those around you. Outwardly, you can appear calm and picked up, regardless of the chaos you feel. Use this to your advantage to noiselessly control your affections of panic as you apply the relaxation methods debated.
These attacks of fear or dread are nothing to sneeze at, and you should follow up with your health practitioner or primary carer as soon as possible to figure out the root basis of the problem. Meanwhile, these basic techniques to focus you and relax have proved effective for many sufferers of anxiety who are struggling to discover how to stop anxiety attacks in a crisis!
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