Anxiety attacks or panic feed on fear and insecurity. To control must know that everything is in our head. Here we offer a complete guide with tips to soothe and eliminate anxiety.
What is anxiety?
Many of us suffer or have suffered at any given time an anxiety attack.
First, we must be clear that anxiety is something that all humans have, and it is essential to avoid hazards and situations in which we can take risks and develop a plan of escape without our being aware of it.
Therefore, we should not think of anxiety as wrong. The problem comes when, for some reason, our brain interprets moments nonexistent risk and we generated a certain unpleasant reaction, especially when this occurs with some frequency and prevents us normal development of our lives.
How to Identify Anxiety Attacks
Anxiety is identified by states unjustified nervousness, as we present some non-existent diseases such as difficulty breathing, chest tightness, nausea, fainting, feeling that our body is going to collapse at any time and we die, etc. With no apparent logical reason for these feelings, we think that this is a real disease and this concern leads to increased anxiety to the point where we need the supervision of a physician.
As much as we go to the hospital, make us satisfactory testing and we make clear that we do not pass anything at all, continue to think that there has been some mistake. We can never explain how it is that if I feel that my left arm goes back, feel chest tightness and having difficulty breathing, we are not having a heart or myopericarditis. Well actually it is not, but … anxiety feeds on fear.
If we believe something happens to us, our body will react against this thing, producing the familiar state of anxiety.
Medications for anxiety
There are many therapies and drugs that help control this state of heightened nervousness, however, there is no cure for anxiety, for the simple fact that, as mentioned, is not a disease in itself. But we can consider the state of chaos and chronic attacks as a disease, and this does have a solution, but only one: self-control.
One of the biggest problems we face is that, usually, no medication that solves the problem, but we always offer various anxiolytics and / or antidepressants that can help us in this control. Yes, they will never fix it, which is what we really want.
Therefore, it is not advisable to use them for treatment, especially because cause dependence, and just trying to solve a problem getting into another, plus they never solve the issue of nervousness, since the only key is to learn to control .
Whenever we have an attack, we must seize to teach our body that control. If the reaction is very low as a result of treatment, this effect will have it for life.
I overcame anxiety without having to resort to them. Well, yes, always wore an anxiolytic to help in case of being in a compromising situation and needed to solve the problem, but to be honest, I never got to take it.
It was simply a guarantee to recover if needed, and the mere fact of having it in my wallet, always at hand, just enough confidence and security that allowed me to solve the problem myself.
How to calm anxiety
Among the therapies that more work, we highlight:
Breathing : We sat and relaxed. We filled the top of our lungs slowly, keep the air for a few seconds, and we’ll expelling it progressively and as slowly as possible. To control not to fill the bottom of our lungs, we will place a hand on this area and will control not to move. The reason for this is to avoid an excess of oxygen and can cause hyperventilation and dizziness, feeling worse.
Take relaxing infusions : Must be without caffeine, especially before going to bed. Sleep is very important to start the adjustment period and that our body is prepared for what we want to teach.
Do not consume alcohol, caffeine or snuff : Avoid as far as possible on caffeine, alcohol and snuff, as they are our greatest enemies. The Coca Cola, albeit light, is one of the worst stimulant to the nervous system. In my case, I stopped drinking these drinks and I quit smoking, and honestly I’m not exaggerating, my anxiety was reduced at least halfway. From there everything was much easier.
Doing something athletic , Blessed sport … there is nothing better to download the extra energy, thus reducing the effect of the attacks. If we can, we will sport the rise, though, if you have trouble sleeping, you should do before going to sleep, we stick a good shower with soothing aromas, and went to bed. Fatigue will make before we fall asleep, and the shower allow us to be completely relaxed.
Relaxation : It is also highly recommended practice some relaxation techniques.
Food : This is another key to our recovery factor. Eat fruits, vegetables, fish, meat, vegetables … i.e. a varied diet rich in vitamins, trace elements, proteins, etc. A healthy body is the best weapon with which we can tell.
How to act in the moment of attack
While performing the steps above, we will not radically avoid anxiety attacks, but yes we can decrease their intensity much more than we think.
However, one of the greatest enemies of anxiety is the feedback that occurs. That is, if we are in a situation of nervousness, whatever it is, if we get ideas in my head that increase anxiety, just by being attacked we can not control.
When we happens, the first thing we must realize is that there is no real illness (and if in doubt, we will go to our doctor, but will ignore his words when we say that there is, and that our state is mental ). Therefore, although we have the feeling that we are sick, our period of adaptation and control begins convince ourselves that it is not, giving logical reasons as the last time we went to our doctor.
I used a mode of cognitive therapy in which anxiety regarded as a bad bug that was within my body, and that fed on those states. You me “fighting” with him and told him he would have to leave, because little by little, he was going to cut your food. It seems silly, but it helps a lot in the time of the attack, as we focus on something relatively physical, and argues that our brain is not a disease but a psychological state.
Finally, be clear that anxiety attacks are controllable. It may take time to learn control, but undoubtedly make it.