5 Best Ways To Cure Anxiety Attacks

    

 

What Triggered My Anxiety

In simple terms, anxiety can be described as an unpleasant emotion characterized by worry or fear that creeps up on us unexpectedly. Am sure this feeling is not new to any of us. At some point in life all of us go through this no matter how small or big the trigger could be. These panic attacks could range anywhere from 5 - 30 minutes.

I recall the day when I finally decided to blog and turn it into a full-time thing. I was sitting in this small corner of my house, with the computer screen sort of glaring at me and there I was having a mind filled with uncertainties and what-ifs. Well, I guess recognizing it is the first step in dealing with it, no? I went through a lot of articles and did my own research to understand what I can do to help myself and others who could be finding themselves in a similar situation. So here is a compilation of some of the best remedies I found online and some during my conversation with others as to what worked for them.

Recognizing When Anxiety Shows Up

Before you even start to think of the remedies, I think it is critical to understand what are some of the symptoms of a panic attack. Though these symptoms could be indicative of some other underlying medical issues too but you would be the best judge and believe me you would know it when you start to panic. So look for some of these symptoms so that you can move on to the next step of ways to cure or reduce the panic attack. The symptoms would be:

• Itching (yes, that's real atleast for me)
• cough
• loose motions (yes, that's me too)
• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating
• nausea
• dizziness
• tingling fingers and ears

If you think that you are experiencing any of these extreme symptoms as below, your first point of contact should be your doctor. Extreme symptoms could include:

• sweating
• trembling
• shortness of breath (hyperventilation)
• a choking sensation
• feeling disorientated
• dry mouth

Strategies To Cure or Reduce Anxiety or Panic Attacks

I found a combination of some natural and life-style based recommendations that can really help you calm down. However, if you are looking for something more immediate - try to look for and count all the yellow and white colored items in the room you usually sit in. This activity will immediately take away the focus away from any stress or anxiety to locating those colored objects.

Here are some other recommendations that I cannot emphasize enough; this is a must-do for overall mental, emotional, and physical well-being.

1. Use Coping Statements: Once you are aware that you are not being your normal self, you are getting into a panic mode; do some self-assurance talking. Something like: 

• this is a temporary phase and it is in the process of passing by
• I have handled it before, I can do so now
• There isn't a problem that does not have a solution
• I am safe, nothing life-threatening will happen

2. Sleep, Rest Up: how many times have you heard that 7-8 hours of sleep is a must. Yes, my dear readers, this is so true. I absolutely get it when it is hard to turn those toss-and-turns into a good night's sleep due to the high anxiety levels. However, our small daily habits can actually play a big role in helping us with our physical and mental well-being. Small things to be mindful of like no scrolling through tik-toks and Facebook while you are tucked in bed, no starking lights in the bedroom, having a comfortable pillow, no heavy meals before you hit the bed, no drinking of caffeine before sleep time, all this will definitely help.

3. Meditation and Breathing Techniques: I am not asking you to go zen the monk way (LOL). It can be as simple as finding a quiet corner, starting by just trying to focus on your breath. Try to feel every exhale and inhale you do. Be present and know when you exhale and when you inhale. Follow this for 5-8 minutes to start with. If this is your first time then focusing on your breath to start with would be enough. You can gradually increase to 10 minutes of breath focus time. The objective is to calm your mind and your thoughts down.

4. Talk To A Friend: Sometimes all you need is a listening ear. Try to share your thoughts and feelings with someone you trust and will try to make you feel better.

5. Aromatherapy and Natural Teas: Nature has all the cures for us. Look for essential oils like lavender, clary sage, grapefruit, and bergamot. You can either mix a few drops and mix with another base oil like coconut oil and get a nice neck, head, and back massage, or simply add a few drops to water and let the aroma clear your head. Natural Teas like drinking Chamomile tea can be a great stress buster. Try it.

Some Essential Facts You Should Know Based On Some Trusted Online Sources

Though the list above may seem simple like sleeping, limiting use of caffeine and tobacco, doing meditation etc but there is very strong research backing up the effectiveness of all these recommendations. Here are some links for you to read:

• About smoking: A 2023 study found that stopping smoking absolutely improved anxiety symptoms.

• Trusted SourceTrusted SourceAbout Caffeine: The Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR), officially recognizes caffeine-induced anxiety disorder.

• About Sleeping: the CDC recommends 7 or more hours of sleep and its effect is proven.

• About Deep Breathing: Deep breathing exercises — the deliberate process of taking slow, even deep breaths — can help restore regular breathing patterns and reduce anxiety symptoms in the moment.

That's all from me my dear readers, if there is a coping mechanism that really worked for you, then feel free to comment and share for the benefit of others.

Much love and blessings,

Mama HealthNut