Most of us have experienced anxiety at some point, and we often recognize it for what it is – your heart starts beating faster, your palms become sweaty, and your stomach is full of butterflies. We often experience anxiety when we are confronted with an unpleasant or overwhelming situation or task, and anxiety is our body’s natural defense and response to a stressful event. There are some situations which can bring about a feeling of anxiety, such as meeting the parents of your partner for the first time, your first day at a new job, or having to do a presentation for a large crowd. But each one of us has a various set of triggers for anxiety, and it’s essential that we know what these triggers are so we can take the necessary steps to cope with and manage an anxiety attack. But there are some quick ways you can deal with and manage anxiety as well. So how can you quickly handle an anxiety attack? Let’s find out.
Analyze and assess your thought patterns
More often than not, a negative thought can quickly take root in our minds and trigger an anxiety attack. One way you can deal with negative thoughts is to analyze your thoughts and find out where they are coming from or what is causing them. It is a good idea to challenge whatever it is you are thinking or feeling, assess if it is accurate, and find out how you can control it.
Practice deep breathing
If you feel an anxiety attack coming on, try to do some deep breathing exercises. Breathe in for about 5 seconds with your nose, and then breathe out for another 5 seconds with your mouth. You can practice deep breathing regularly as well, and this can help slow down your heart rate, which results in a calmer, more relaxed feeling.
Walk regularly or do yoga
The merits of physical exercise cannot be denied, and this is all too true for anxiety as well. You don’t have to do intense physical exercise, either. Often, just taking a walk can clear your mind and allow you to focus more on controlling your anxiety. You can also try doing yoga, as it serves as a great form of meditation for the mind as well.
Take advantage of aromatherapy
If you are beginning to feel anxious about something, you can take advantage of aromatherapy. Aromatherapy is therapy through scents and smells, and you can simply light an aromatherapy candle, burn some essential oils, or light incense. Some scents are especially soothing, and this includes lavender, sandalwood, and chamomile.
Write it down
Once you feel yourself getting anxious, another way to combat it is to write down what you are thinking or feeling. By writing it down and seeing it on paper, your thoughts and fears will seem less daunting as well.
While these tips can help someone with sporadic anxiety, it can also help those who have GAD, or generalized anxiety disorder. But if you think that you have generalized anxiety disorder because of the severity of your anxiety attacks or how it occurs more often than normal, it may be time to get help from a counselor or therapist such as one from The Lodestone Center for Behavioral Health (you can visit the website on this page).A good counselor, psychologist, or therapist can provide you with the long-term methods and strategies you need to deal with anxiety.
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