Acute anxiety (panic attack) usually occurs without warning, and the person in the current situation may feel out of control or even have a heart attack.
Some people feel like they are going to die, some feel like they will go crazy if they can't get through it, they sweat all over, their limbs are weak or they can't move, they have experienced a panic attack and they don't want to experience it again in their life.
What about acute anxiety attacks? Here are 6 ways to cope with acute anxiety!
1.Take deep breath
During a panic attack, people often find it difficult to breathe, and the best thing to do is to adjust your breathing. Focusing on your breathing can help you relax and overcome panic.
Feel the air pass through your nose and mouth into your windpipe, take a few breaths, and try to become aware of the other sensations that accompany your breathing.
This will help lower your blood pressure, relax your muscles and calm you down. Try to count to four, hold on to three, then count to four to exhale. Keeping your breathing rate at or below 8 breaths per minute will help you immediately reduce anxiety levels.
2. Be aware of the physical symptoms of acute anxiety
Acute anxiety is sudden there is no rule to follow, maybe a second before your mood is very normal, the next second maybe you are uncomfortable to death, some of the symptoms of acute anxiety and heart disease are very similar, many people will consider it as a heart disease, acute anxiety symptoms include:
Heart rate increases, breathing becomes rapid, breathing becomes difficult; Headache, chest pain, abdominal pain, chest tightness; Sweating profusely, tremors, unsteady gait, numbness in hands and feet.
3. Practice muscle relaxation
In this process, you tense the muscles and then relax all the muscles in your body. Tightening the muscles and then relaxing can change your mental state and help to ease your body and mind. Keep your muscles tight for 5S ~ 10S before releasing them, so that you can get the maximum relaxation effect in this process.
Start by tightening your facial muscles, one group at a time. This can include furrowing your forehead and clenching your teeth to relax each muscle. When you're done relaxing your face, work your way down until all your muscles are relaxed. Take the time to relax tense muscles.
4. Focus on your senses
Let your mood back to normal situation, let yourself calm down, let your thoughts become clearer, to know that you are fully able to deal with the situation, you will not be greatly affected.
5. Acclimate yourself to the symptoms of anxiety
People who experience acute anxiety may develop a fear of it and avoid anything that might cause anxiety. Adjusting yourself to the symptoms of anxiety can reduce that fear.
If you often experience acute anxiety, look for the physical symptoms that accompany it, such as difficulty breathing and chest tightness. Once you recognize these symptoms, tell yourself that they don't have much effect on your body. By practicing within your control, you'll be less afraid when anxiety arises.
6. Identify the source of your anxiety attacks
High pressure environment is easier to induce acute anxiety, if you feel you have pressure, and easy to tension, so It's likely to be affected by acute anxiety, spend more time to take care of yourself, don't let the pressure to bring down yourself, to take part in more movements of decompression let oneself every day happy, you can take part in the sports movement, painting to relief anxity.