How to calm down your nerves in anxiety attack?

General
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Everyone of us must have gone through an anxiety attack be it exam, Public speaking etc. We face anxiety or panic attacks in stressful situations like fear, grief or sudden unexpected events, sometimes nightmares hamper our mental peace and productivity. But why does it happen and what can be done to calm down your anxiety ? We will discuss it in this article.

Anxiety attacks : How does it work?

Anxiety is the manifestation of our body 's “Fight and flight” response mediated by the hormone Adrenaline by stimulating our symphathetic system commonly called adrenaline rush . In this situation our tendency is to act instantly to a perceived threat by increasing our heart rate , rapid breathing and redirect blood flow to muscles.

What can be done ?

By following simple practical ways we can tackle this situation:-

  1. Reduce physical movement:- Whenever such situation arise the person should be still and stop moving around and shaking legs and taking deep breaths. This will reduce the effect of anxiety.

  2. Know your triggers :- Most of the time the attack is caused by specific triggers. Identification and preparedness against the trigger can prevent future attacks.

  3. Reduce caffeine on daily basis as it is known to induce anxiety.

  4. Talk it out :- By clearing your thoughts and feelings by speaking out to someone you trust helps miles to overcome it.

  5. Good sleep hygiene.

  6. Use of nerve Soothening agents:- For eg; drinking Chamomile tea at night before sleep help to relax your nervous system .

  7. Meditation and exercise:- If you do it on daily basis then you are better prepared to handle anxiety as it teaches us to slow down our breathing and taking deep breaths.

Conclusion

It is easier than said , the person who actually suffers from the problem knows how difficult is to cope up . It leads to behavioural changes and mental health issues. But if they are vigilant towards it and learn to tackle anxiety attacks before it effects them the battle will be much easier. Also it is the responsibility of friends and family members to support them emotionally and have a optimistic , positive attitude towards them.

Have you seen someone suffering from repeated anxiety attacks ? How did you help them?

MBH/PS

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Well explained. Anxiety can be challenging, but understanding triggers and using healthy coping strategies can help people regain a sense of control and confidence.

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A year ago, I used to have anxiety attacks. At first I didn’t knew what it was and how it was happening. I used to feel chest discomfort, difficulty in breathing and sometimes brain fogging too. I started taking therapy at later stage but before that I used to walk, eat and travel a lot. This would help me in controlling my anxiety to a sudden level.. I used to eat dark chocolates as it would help my brain to come at ease. People should often talk their feelings with their loved ones with whom they feel most safe. But if it starts happening on regular basis, they should definitely consult a doctor

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Very well explained. But I feel more importance should be given to meditation,yoga and exercise as it impacts mind, body and soul simultaneously.

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Yes this is a great write up . There are few pointers that I would like to add up

1.Pranayam and deep breathing activity surely helps. This helps in making our nervous system realize that we are safe

2.Cognitive Behavioural Therapy and other Counselling techniques empowers client and patients to manage their thoughts better.Opt for therapy. It is very important

  1. Somatic excercises also help
  2. Grounding 5-4-3-2-1 can also be used to cope
  3. If anxiety levels become difficult to manage, do not hesitate to seek help consult a Mental Health Professional
  4. If anxiety levels persist for too long , psychopharmacological treatment will be helpful
  5. Art and Colour Therapy can also help cope with Anxiety.
  6. We have to remind ourselves and pur nervous system that we are safe . These interventios can also be added up
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I’ve learned that helping someone through an anxiety attack isn’t about having all the answers. It’s about being present, listening with empathy, and creating a space where they feel heard, supported, and not alone

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