7 Best Techniques to reduce anxiety attack

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anxiety-attacks

What is anxiety? What happens during anxiety attacks? What are the anxiety symptoms?

Get into the details of an anxious brain and understand the calming techniques to face anxiety attacks.  

James, the college heartthrob, had to perform with his band in his college. Just then the program begins James stared feeling terrible and was shivering and sweating. This came as a shock for many who knew James very well – always a chilled-out person.  

The school counsellor understood what was happening to him. It was told to his parents that James is diagnosed with anxiety and needs to be treated with therapy and medication.  

James is one amongst the billions of people who suffer from anxiety and anxiety attacks.  

So what is anxiety?  

Anxiety is apparently our body’s natural response to stress.  The duration of anxiety disorder in people is different. For some it will stay throughout and for others, they have to suffer this for a stipulated amount of time.  

There could be many physiological and psychological causes of anxiety. We need to understand the trigger points for anxiety. This helps us to regulate the symptoms as much as possible.  

 

Trigger factors for anxiety

  • Emotional block following a severe trauma  
  • Verbal, physical, sexual abuse  
  • Death or loss of a loved one (break-up with the partner/spouse)  
  • Family and relationship problems  
  • Work stress and job change  
  • Massive change in living arrangements  
  • Fear can trigger anxiety  
  • Unnecessary worry and over-thinking 

There are many other aspects of trigger for anxiety attacks

It is essential for an individual who has anxiety to re-wire the brain from getting anxious and help to calm down. The following are a few things that can be sought out:  

The first and foremost resort is to seek professional help. A therapist, psychologist or psychiatrist who is an expertise. Depending on the underlying conditions and reason for anxiety they suggest medication or psychoanalysis talk therapy. It is vital for the patients who follow up with the doctors for consuming diet and progressing with medication. Patients must understand that it is necessary to accept anxiety rather than fighting through it by denying any mental health disorder.  

There is quite a lot of mental health stigma attached to the patients in out society. It does push them more to the corner than being free.

Professional help will provide small milestones and goals to achieve along with a few other resources to calm the mind down. One has to be positive that they can fight anxiety and make themselves functional in professional and personal life.  

Now calming the anxious brain may appear a bit complicated as it is something that you can try out at home. 

7 best techniques to reduce anxiety attacks

1. Practice the techniques regularly

Evaluation of your anxiety disorder is important and it can be evaluated by seeking professional help. They will prospect and tell you the type of techniques that has to be practiced.

Firstly Be Patient – no changes can happen overnight. Hence no technique of reducing anxiety attack will work if one is not patient enough to calm down.  

One must not forget that anxiety is a condition not a character flaw.

Practice relaxation techniques such as breathing exercises, deep breathing, progressive muscle relaxation or visualization.

These simple techniques when practiced regularly help to reduce the anxiety attacks.

2. Let the music play

Music can bring about great benefits to the brain. It can effectively aid in improving: 

  • mood 
  • ability to learn and retain new information 
  • concentration and focus

The therapy of music is also noted in slowing down the decline in cognitive ability in older adults. 

Music can surely rewire your anxious brain, especially when it is combined with art, gaming, exercise, and dance. 

It is even noted to improve coordination and movement that may aid in strengthening memory abilities. It simply aids in preventing an additional decline in cognitive abilities. It can also aid in relieving emotional distress and improving the quality of life. 

According to a 2015 review, musical training also has benefits as a neuroplasticity exercise. 

It is even noted to improve coordination and movement that may aid in strengthening memory abilities. It simply aids in preventing an additional decline in cognitive abilities. It can also aid in relieving emotional distress and improving the quality of life. 

According to a 2015 review, musical training also has benefits as a neuroplasticity exercise. 

According to a few reviews, gaining training on music comes with several benefits. Learning to play music can aid in safeguarding against the age-related decline in cognitive abilities leading to a greater improvement over cognitive performance in adults. 

3. Travel  

Travel is also the aspect that can aid in rewiring your anxious brain. Travel can aid in boosting cognitive flexibility, inspiring you to enhance your creativity. 

Experiencing the new surroundings and scenery can even aid you in learning about the varied cultures along with becoming a better communicator, both of which have several cognitive benefits. 

Checking out new places can even expand your viewpoint, aiding in opening your mind and offering you a better perspective on things that are closer to your home. 

Experiencing the new surroundings and scenery can even aid you in learning about the varied cultures along with becoming a better communicator, both of which have several cognitive benefits. 

Checking out new places can even expand your viewpoint, aiding in opening your mind and offering you a better perspective on things that are closer to your home. 

You need not worry if you are not able to head out to the wider world. You can take a few trips that are closer to your home. 

4. Sleep, Fitness and Regular exercises.

There are people who understand the benefits that are brought about through exercising, such as: 

  • stronger muscles 
  • improved fitness and health 
  • better sleep 

Physical activities are also known for strengthening the brain. Aerobic exercises mainly lead to significant improvements in cognitive abilities boosting memory and learning. 

Along with the physical exercises try avoiding caffeine or coffee.

Exercises also aid in improving fine motor coordination as well as brain connectivity and leading to safeguard against cognitive declines. 

The other benefit of this physical activity is that it can help promote increased blood flow along with cell growth in the brain. The research is linked to the reduced symptoms of reduced depression. 

If you are exercising with someone else or in larger groups, you will surely check out a few social benefits. 

The strong connections can surely improve the quality of life along with emotional wellness, which is why engaging with the other regularly will be the other great way to boost the health of the brain, aiding in relieving symptoms of depression and anxiety. 

The recommendations for exercise surely vary as it depends mainly on your ability, age, and health but it is a great idea to be active at least a bit each day. 

5. Avoid self-judgment: 

You have to understand that it is a condition of brain for a few instances. It is not required to demoralize oneself which will lead to low self-esteem and low self-confidence.

So, if you are someone who is going through a tough time in dealing the things with anxiety. It is not your fault. It is not your fault to feel low and bad about yourself.

Hence, stop judging yourself and have patience until things get sorted out. Seek professional help and take medication as needed.

Avoid self-loathing and judgment helps in the process of recovery and recuperation.

6. Play video games 

You got it right! 

The ongoing debate in regards to the potential benefits and risks associated with video games can be quite controversial, but if you love games, then it is noted that the hobby can bring about a significant number of cognitive benefits. 

The following are the benefits that come with gaming that improve: 

  • motor coordination 
  • visual recognition and spatial navigation 
  • memory and reaction time 
  • reasoning, decision making, and problem-solving skills 
  • resilience 
  • cooperation and team participation 

In short, when you play video games, you teach your brain new skills. These effects can improve your gameplay, certainly, but they also carry over to the rest of your life. 

To summarize, playing video games can teach your brain to perfect new skills. These are the general effects for improving your gameplay, helping you recover from failure, and better bounce-back abilities. 

You also get to explore varied solutions to the tasks in a game to help boost your ability to think creatively. 

Please note: Excessive use of anything is an addiction. Also, one has to pick up the video games that are mostly non-violent and non-abusive.   

7. Talk to someone whom you trust:  

Having supportive members in the family and friend circle is bliss. Inform the people concerned and talk to them about what you feel. This helps the family to understand when you have panic and anxiety attacks and helps you accordingly.  

The bottom line 

Previously, it was believed by the experts that your brain has become stagnant and can no longer develop or change. However, this is not quite true. The stress now is more on mental health. There are many professional and resources that can help in the journey to come out of anxiety.  

You can easily rewire your anxious brain that may assist you with a few mental health symptoms safeguarding you against the cognitive decline with a bit of patience and time. 

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