Learning how to stop an anxiety attack often takes time. But with practice, it is possible to reduce symptoms and prevent future attacks. Anxiety attacks do not mean an individual cannot lead a normal life. A variety of therapies exist to treat the underlying cause of anxiety, which are highly effective. While some attacks may still occur, they are not as severe.
Anxiety attacks occur from both mental and physical stimulants. So, it is important to choose the right type of therapy to treat all aspects of an anxiety disorder. This type of mental illness may make individuals feel like they have lost control, fear more attacks, and live in fear of attack triggers. Learning ways to stop anxiety attacks gives you back your control.
Calming Techniques
Calming and relaxation techniques are some of the easier ways to stop anxiety attacks. Psychologists take individuals through specific techniques to help them reduce their level of anxiety and either prevent or lessen the severity of attacks.
Deep Breathing, Controlled Breathing, and Meditation are all common calming techniques. A person can begin these at any time they feel anxious or after an attack has begun. Performing calming exercises before stressful situations or triggers may increase a person’s ability to better handle stress. These techniques become more effective with continued use and practice.
Daily Meditation and Exercise
Limiting overall stress through daily meditation and exercise can help stop some anxiety attacks. Note that these may not cure the anxiety disorder, but are part of an effective treatment program.
These techniques teach the mind and body to relax naturally so it reduces general stress and anxiety, which may trigger anxiety attacks. Medical professionals can suggest the amount of meditation and exercise required daily for specific disorders.
Cognitive-Behavioral Therapy (CBT)
CBT teaches adults and children how to replace negative behaviours and thought patterns to stop anxiety attacks. These techniques are learned and practiced during therapy sessions, which last for a set number of weeks with most programs lasting around 12 weeks but the length is different for everyone.
Replacing negative and unrealistic thoughts with positive ones before the onset of an anxiety attack can prevent or reduce the attack severity. These techniques can also be used long-term whenever needed without any harmful side effects.
Prescription Medications
Severe anxiety disorders may require prescription medications, in addition to therapy. They can be taken both short and long-term depending on the disorder and type of medication.
Antidepressants are most commonly prescribed. Antidepressants and heart medications also treat anxiety-related attacks. These medications are taken either daily, before common triggers, or at the onset of an attack. A Psychiatrist or Psychologist will prescribe them only when needed as they may have side effects if the individual has other medical conditions.
Step Away From Stress
Taking a step back from the stress trigger is often a good way to stop anxiety attacks. It is a short-term fix, but effective. It may not always be possible to walk away. If it is not, try another method until there is a chance to step into a quiet room or leave the situation entirely.
Anxiety can be a difficult battle but with the proper knowledge and help from a therapist or doctor it can become manageable. Check out our blog Morning Exercise = Mental Health for some more tips on improving your day-to-day life.
*Disclaimer: This article should not be taken as medical advice and those struggling with anxiety should consult with a healthcare provider.