Anxiety is a common problem in today’s world, and the number of people affected seems to be growing. When you feel anxious, it’s due to an increase in the stress hormones in the body. Your body was made with a fight or flight mode that helps protect you from danger. Assume you’re walking down the street, and you feel someone come up behind you. Sensing danger, your body will increase the stress hormones to allow you to get out of the situation quickly. Adrenaline and cortisol give the body the ability to do and react in ways that are not typical.
Panic can cause the following symptoms, Chest pains, Shortness of breath, Choking sensations, Feelings of impending doom, Sweating, Chills, Shaking, Nervousness, Dizziness, Racing heartbeat and palpitations, Muscle weakness, Feeling like you’re going to pass out, Distorted reality or derealization, Feeling trapped and need to escape. Follow the steps below to tackle your anxiety:
1. USE ESSENTIAL OIL:
Though many essential oils can help you with panic, lavender is one of the best. Just inhaling the fumes of this sweet fragrance can help to relax you. Many people keep this essential oil on their wrists as they go through the day. When you feel an attack coming on, you can get out your lavender and use it to help put you in a better space. Other scents used in panic include vetiver oil, rose, Ylang-ylang, bergamot, and chamomile. Aromatherapy is a strong defense against anxiety.
2. USE SELF-TALK:
The feelings of impending doom that come with anxiety can make you feel as if you’re dying. Using self-talk, you can remind yourself that you’re not dying. When panic begins, say the following things out loud:
- This is only a panic attack, and it will soon be over.
- I am not having a heart attack, and these feelings will soon subside.
- I just need to calm down and wait for these sensations to pass.
- I’m going to be okay.
When you use self-talk to remind yourself that you’re not going to pass out, you won’t die, and you will be fine, then you lessen the power the attack has on you.
3. GROUND YOURSELF:
Grounding exercises are great for people who lose touch with reality for a few seconds when their panic is at its worst. You need to find your center again, and you can do this by examining your surroundings.
PAY ATTENTION TO THINGS LIKE THESE SIGNS:
- Indicate where you’re at and what you can see.
- Notice the things you can hear, such as a television playing.
- Are there any smells in the atmosphere like candles burning or dinner in the oven?
- Are there any objects you can touch with your hands, such as a blanket or other soft items?
Some people find it beneficial to take their socks and shoes off and feel the earth between their feet. Just going outside and getting some fresh air may be enough to stop the attack.
4. RHYTHMIC BREATHING:
Hyperventilating during panic is common, but deep breathing will decrease the sensations. When you gain control of your breathing, it can lessen uncomfortable feelings. As soon as you feel the tension from panic begin, start rhythmic breathing. Start by taking in deep breaths to the count of five. Ensure that you allow yourself to feel the breaths coming into your body and flooding your spirit with fresh oxygen. Then, hold the breath for a few seconds, and release it to the count of five. Many people hyperventilate because their breathing becomes erratic when faced with panic. So, by doing this method of rhythmic breathing, you’re calming yourself to a better state.
5. DUNK YOUR HEAD IN COLD WATER:
This may seem like one of the most radical treatments of all, but it works. When you start feeling the need to run, and your heart is racing, grab a bowl of water and put some ice inside. As soon as your face encounters that icy water, it will stop your attack.
Your body is unable to feel two sensations at once. So, when your head is in the water, the cold sensations are enough to decrease your heart rate and shock you back into reality. Many people notice relief the minute they bring their head back out of the water. In case you are out then you can try to get some ice or something really chilled and you could try rubbing it on your wrist or the back of your neck to help you calm down fast.