How to Relieve Panic and Anxiety Attacks

How to Relieve Panic and Anxiety Attacks

How to Relieve Panic and Anxiety Attacks

Excessive worry and a feeling of being on edge characterize anxiousness. A panic attack is experienced when there is a feeling of imminent or impending, inevitable doom. Both anxiousness and panic can manifest themselves physically as racing heartbeat, dizziness, chest pain and difficulty breathing. While mental hygiene and medications can help cure these conditions, it is very important to find quick relief from panic and anxiousness. Knowing how to manage panic and anxiousness can relieve distress and lead to a better quality of life. Below are some practical steps to take in order to find quick relief from panic attack and anxiety.

Panic and anxiousness consume a person's physical being. By staying or remaining in control of your physical response to a stimulus you can squelch panic and anxiety.

Diaphragmatic or pessary breathing is one way to gain control of your breathing, and of the situation. Begin by sitting or standing with your back straight. Put one hand on your chest and one hand on your stomach. When panic or anxiety grasp or grip us, our lungs go into overdrive, and rapid, shallow breathing follows. This only propels panic or anxiousness further. Try making the hand on your stomach move by taking long deep breaths through your pessary. Watch your hands to make sure that you are not breathing through your chest. With practice in a safe environment this will become more natural when you go through panic or anxiety.

Keep your body for relaxation. Sit or stand erect or upright and drop your shoulders. By having your shoulders up or clinched you send a message to your body that tension is OK. Forcing yourself to remain in a relaxed state tells the rest of your body to wind down. As you do this, breathe deeply to further relax.

Physically remove yourself from the anxiety-provoking situation. If something within the environment causes panic or anxiousness, just walk away. Stay away form the anxiety or panic-inducing stimulus in the future.

Talk loudly to yourself. Remind yourself that you are safe even if you do not believe it right away. Often a panic or anxiousness is centered on the belief that you will die. So, for instance, you could say, "Nothing will happen to me, I am perfectly Ok." A simple phrase like "Everything is all right" or "I feel relaxed" works, too.

Physical activity can also help to drain energy. When you go through anxiety of panic the best quick fix is exercise. Do some push ups or jumping jacks.

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