Anxiety crisis: how to get rid of it quickly?
Your hands are sweaty; your heart is pounding, your legs are shaking and no longer carrying you, your throat is tight, you have the impression of losing your mind or of dying … What if it was crisis anguish? This manifestation affects people aged 20 to 40 more and can occur at any time, brutally and unreasonably.
What are the causes of the anxiety attack? And how to get rid of it quickly?
What is an anxiety attack?
It's hard to describe an anxiety attack if you haven't experienced it yourself. Nevertheless, certain signs are not mistaken and allow the diagnosis to be made fairly quickly: tremors, dizziness, increased heart rate, sweating, headaches, sweaty hands, tight throat, feeling of suffocation, and depersonalization, and imminent death ... But what is behind the anxiety attack, and how do you stop it?
An anxiety attack is a state of emergency to which your body responds with a physiological process in a confused and completely irrational way. It is often due to acute stress caused by an anxiety-provoking situation, a neurosis that has been anchored in you for too long, a phobia, a painful childhood memory, or even an impossible psychological shock. Other factors can also trigger an anxiety attack, such as alcohol, cannabis, or drug abuse.
You're at the movies or shopping in a supermarket, and when you least expect it, an anxiety attack sets in. You have the terrifying sensation of losing your mind or dying. But after several tens of minutes, your body and your mind calm down. Everything is back to normal. For a moment… Because inevitably, the crises return as soon as new stress or a negative emotion appears. But our trigger level differs from person to person because it depends on our awareness. So some will never have a panic attack, while others will chronically do so in mundane situations.
Symptoms of an anxiety attack
• A panic attack can give rise to heart palpitations or tachycardia.
• Breathing discomfort with a feeling of suffocation pain.
• Discomfort in the chest tremors or twitching.
• Discomfort, dizziness.
• Dizziness, blurred vision, itching ringing, or ringing in the ears (tinnitus).
• Nausea, vomiting, diarrhea, sweating.
• Chills or hot flashes.
The person, faced with these manifestations whose origin he does not understand, reacts to them with dramatization. She fears death or thinks she is going permanently mad, is agitated in search of a solution, and aggravates her symptoms. The panic attack is self-sustaining by a vicious cycle.
To limit anxiety attacks and prevent relapses, doctors usually prescribe anxiolytics and antidepressants that reduce anxiety and act on emotional suffering. But there are also simple and easy-to-use ways to overcome the anxiety attack at the first warning signs.
Discover our advice to free yourself from your anxiety attacks:
I accept my anxiety attack
An anxiety attack always stops! Instead of struggling to make your anxiety attack go away, let it come. Watch it and accept it. You know deep down that you are not going to die, that you are not suffering from insanity, and that the symptoms will be gone in a few minutes. So let go and try to understand the message behind your fear: "Was there something that started this crisis? Why am I in this state? Try to understand what drives you and what were the triggers that caused the panic. You may not get it right the first time, but you will see that gradually, the crises will be more spaced and less violent than before., for one day to disappear completely.
I practice abdominal breathing to free myself from my anxiety attack
Your breathing quickens in a disorderly way when you have an anxiety attack, and you feel like you're running out of oxygen or even suffocating. And the more air you run out of, the faster you breathe, the more your feeling of suffocation increases.
When you feel the anxiety attack coming, lie down on your back if you can or sit where you can. Inhale very slowly with your mouth closed, inflating your stomach without forcing it. Put a palm hand flat on your stomach to feel its movements. Hold the inspiration for about 10 to 15 seconds. Then breathe out slowly with your mouth open until your stomach completely empties. Do this exercise for five to ten minutes, after which you will notice that the anxiety attack has disappeared ...
I use cognitive distractions to free myself from my anxiety attack
If you are having an anxiety attack, learn to distract your mind by entirely thinking about something else. Recite the alphabet backward or recite the European capitals, or even say your favorite pastries. No need to talk if you can't. This exercise is mental and can be done in silence.
I sing to free myself from my anxiety attack
When another panic attack strikes, before it even overwhelms you, sing your favorite tune. There is no question here of murmuring or humming. No, put it in the safe. It doesn't matter if you sing out of tune. The idea is not to perform vocal performances but to free your breath and relax your diaphragm. But it also allows you to let go of the anxiety attack by diverting your attention to something else in a playful way. And it works…
Long-lasting, effective methods to free me from my anxiety attacks
To treat your anxiety attacks durably, effective and scientifically proven therapies are an excellent complement to drug treatments and represent a good alternative. Because taking drugs as powerful as they are, does not act on the cause, but only on the anxiety attack symptoms. But to act on the "bottom" and understand why you have these crises, work on yourself is necessary.
Behavioral and cognitive therapy, sophrology, psychotherapy, or Medication Assisted Treatment can help you free yourself permanently from your anxiety attacks. Although their approach is different on some points, these methods are geared towards understanding the stress that triggers your anxiety attacks. They can help you calm your emotions, chase negative thoughts, and modify your behavior to lower the pressure inside you.