How To Reduce The Duration Of A Panic Attack
Anxiety is a generalized mood condition that occurs without a particular triggering stimulus. In that sense, it is distinguished from fear, which occurs in the presence of a perceived threat.
Another view is that anxiety is a “future-oriented mood state in which the experiencer is poised to cope with imminent negative events” suggesting that it is a distinction between future vs. present threats that divides anxiety and fear.
Anxiety is marked with an intensification of somatic reactions that help the organism to deal with the threat. Heart rate and blood pressure are increased, sweating is increased, blood flow to the major muscle groups is increased, while immune and digestive system functions are slowed down (the fight or flight response).
Anxiety does not only consist of bodily signs. Many emotional effects are involved as well. Some of those include: “Feelings of dread or apprehension, trouble focusing, feeling tense or jumpy, anticipating the worst, irritability, restlessness, watching (and waiting) for occurrences (and signs) or danger, and, feeling as if your mind has gone blank.” There is also, “nightmares/bad dreams, obsessions about sensations, a ‘trapped in your mind’ feeling, deja vu, and feeling like everything is scary.”
Although there are many techniques to stop panic attacks, the most successful ones are listed below and include discovering the method that best works for you for calming your body down.
Daily working out not only helps keep you in shape, but it also offers an outlet in which to let go a lot of your pent up stress and anxiety. Dedicating at least an hour a day to some form of exercise, whether it be walking around the block or cardio can do miracles for your tension and help to restore your calmness in the long run.
A key ingredient in controlling the worst part of a panic attack is discovering a relaxation method that will help you control your breathing and allow you to settle down. Enrollment in a yoga class, which can teach you various meditation and breathing techniques can go a long way in preventing anxiety attacks in the future.
Believing that alcohol or other mood-altering drugs can relax you is an illusion as they will worsen your anxiety in the long run and intensify its symptoms.
If none of these other steps work in controlling your panic symptoms, then you might want to talk with your doctor about medication alternatives. There are many different prescription drugs that can help reduce your anxiety while you learn new. While it is not in your best interest to become dependent on medication, if you need urgent help in calming yourself after an episode, this appears to be the best choice.
