Many of us either know someone that has dealt with anxiety issues, or deal directly with the challenges associated with anxiety on a daily basis themselves. Anxiety and panic attacks are horrible and debilitating things and the moment that you feel that awful rush of impending doom, your most immediate reaction is to quickly figure out how to get rid of the feeling and then to obsessively fixate on never feeling that way again. However, sometimes anxiety can become so debilitating that you’re left feeling overwhelmed without any understanding of how to get yourself back to a balanced state of mind. You begin to fear fear itself and it becomes increasingly difficult to get back on your feet.
So, how can you calm your anxiety?
The first step is always the hardest, yet it’s the most important step to take because it is the only way to ever reach the second step. Overcoming anxiety and panic attacks is possible, and remember, you don’t have to struggle with how to prevent anxiety on your own. We recommend that you schedule an appointment with a state certified mental health specialist like Mrs. Nathalie Donny at Clinic Libessart. For years, she has treated patients who have struggled with anxiety and works closely with her patients to provide them with the tools that are necessary for them to cope with the life-challenges that typically cause anxiety or a panic attack.
If you do find yourself in a situation that causes an increased amount of anxiety or panic, here are a few things that you can do to calm down and help return your body back to homeostasis.
- Take A Deep Breath – It sound cliché, I know – but it really does work and that’s why it’s our first recommendation on how to calm anxiety. In moments of extreme anxiety or panic, take a deep breath through your nose, hold it for 3 seconds and then exhale through your mouth. Repeat this as many times as necessary until the anxiety, or panic, passes.
- Go for A Walk – If the situation allows, go for a walk and concentrate on the environment around you as you stroll. Instead of focusing on the issue causing the anxiety, focus on the sun and how its radiance feels as it hits your face. Focus on the surrounding noises and animals that you may hear and see. The goal is to allow yourself to be present in that current moment and that in itself can distract you from the cause of the panic or anxiety attack.
- Force Yourself to Laugh – I know that laughing is the last thing that you will feel like doing during an anxiety/panic attack, but you will be amazed at how well it works. If you’re able to focus on something that you find funny, or silly, it can quickly supersede your initial feelings of anxiety or panic.
These are just a few techniques that can help you overcome feelings of anxiety, but we highly recommend that you still consult with a therapist and have them assist you in overcoming anxiety. Mental health treatment has really come a long way and your doctor can discuss with you the various treatment options available (talk therapy, cognitive behavioral therapy and/or medication). Lastly, always be open and honest with your therapist and don’t be afraid to tell them the approach you’d like to take.