Relaxation techniques for anxiety attacks
It is a natural phenomenon that people experience panic or anxiety attacks; they might feel trouble falling asleep. Anxiety attacks is a recognized medical condition and medications are prescribed by the medical specialist for these attacks. But, there are other treatments that help you treat the anxiety symptoms and you can get of these attacks or to ease the trouble.
Now in order to know the fact that are you under anxiety attack or not, take a look on the symptoms that what happens when you are under the anxiety attack:
- Heart rate increases
- Muscle are in tension
- High blood pressure rate
- Blood flow to the brain decreases
- Trembling and fear
- Shortness of breath
- Cold or sweaty hands and feet
- Dry mouth
If you are suffering from these symptoms then you surely are under anxiety attack. But, do not panic there is nothing to worry as you can easily overcome these attacks.
It affects the nervous system and the part where there is brain’s fear centre, that causes you to overthink and feel bad. Afterwards your body will feel threat and which happens after cortisol is being released which is a stress hormone. After the secretion of this stress hormone in your blood stream you are under the stress or panic attack.
To understand this phenomenon let’s take an example; if you are attacked by a tiger, your body will be more alert and will be ready to take action either you want to run or to fight back, but when you are under panic or anxiety attack your body will be acting reverse, hormone secretion will leave you feeling stressed and agitated.
The biggest problem during these attacks is that people are unable to find the main cause of the attack so that they are not able to cop up with it.
But, usually these attacks are followed by a lot of reasons which are:
- Difficulty coping up with the hard situations
- Job stress
- Bad diet
There may be a lot of other reasons too, and can be vary from person to person.
Now, let us have a look on relaxation techniques for anxiety attacks:
Keeping the fact in mind that anxiety attacks are most common among people these that; how will we help ourselves to treat them naturally.
This is considered as the best natural treatment in order to fight with the anxiety attacks. This is done when you are laying down or sitting comfortably, you will concentrate on your breath and forget everything else, such as the problem that is causing you the anxiety attack. Focus on your body and breath, try to release the tension in the muscles from the feet to head, you will be able to handle the anxiety attack without any hassle.
Let us have a look on step by step meditation process:
- Finding comfortable position to lay down or sit
- Close your eyes
- Take deep breaths
- Focus on the breathing pattern
- Find out the tension in your muscles
- Relax your muscles from feet to head
- Relax your facial muscles as well
- Open up your eyes slowly
- Take last slow deep breaths
This is how you can fight the anxiety attack by meditation.
This therapy is proven to have good results on your mind and body when you are under panic attack. For instance, if essential oils and good fragrance is used while treating a patient it surely will leave positive effects and improvement in his condition. This will help to reduce the stress, enhance the healing, and sleep quality is increased.
- Doing exercise
We are aware of the fact that how doing exercise is beneficial for us and our body such as we can control weight, prevent diseases and build the muscles. But, most of us does not know the fact that exercise is helpful for our mind as well. It can help to cure mood disorders and anxiety attacks as well.
This is good news, right?
It does not mean that you need to train your self for a marathon to prevent or control the anxiety attack. All you need to do is to exercise for thirty minutes daily and this will help you to prevent the anxiety attacks and to cop up with it likewise. It is an effective relaxation technique you can follow as by doing exercise you will have the hormone named as dopamine secreted which is pleasure hormone; that will help you feel happy rather than feeling sad when you are under an anxiety attack. Eventually this will help you lessen the anxiety attack and you can get rid of that attack.
Any kind of exercise can help you, such as running, walking, doing yoga or even dancing around.
We do it all day long but it is really helpful when you are using it right. It may sound weird but, if know how to control it and breath right then you can do a lot of things with it, such as fight stress and anxiety. Shallow breathing is the thing that is to breathe deeply and slowly, to fill every inch of your lungs you will be able to lessen your anxiety and can control the blood pressure. Keeping the oxygenated air in your lungs for a while will help you controlling the anxiety.
If you want to control your anxiety by controlling your breath, you need to do deep breath exercises daily so that you will be used to it and will do it naturally when you are under panic attack.
By following these natural relaxation techniques for anxiety attacks you can successfully control the panic attacks without taking any medication for the same. You can do that easily if you are concentrating and committing to these things that you will do these techniques to their fullest. This is not that much difficult as it seems to be; it is truly easy to do, just focus and keep trying until you are overcoming the attack successfully.