4 Natural Ways To Calm An Anxiety Attack
Anxiety impacts over 40 million people a year. Day-to-day life can become difficult and your relationships can feel daunting. When left to grow, anxiety can trigger anxiety or panic attacks.
While medication may seem like the most advertised method, it isn’t always the first choice for people suffering to explore. Thankfully, there are natural options for managing your anxiety and calming an anxiety attack when it happens.
Not every method works for everyone, but they are worth trying to see if they relieve you. Here are four methods to start with.
Breathwork
Anxiety attacks have the ability to kick in anywhere, at any time. Luckily, being able to incorporate breathing techniques shares this same ability.
When you’re in the midst of an anxiety attack, your breathing, by default, becomes more shallow and rushed. You’re entering a fight or flight mode, which is the body's natural response to anxiety. The first thing to do is be conscious of this and try to recover your breathing. Focus on taking slow and controlled, deep belly breaths.
There are different breathing techniques you can also incorporate that may help differently depending on your situation. Box breathing, for example, can be an easy one to start with.
Start with a full exhale
Breathe in through your nose for a count of four
Hold that breath for four counts
Exhale through your mouth slowly over four counts
Hold for four counts before the next inhale
Not only does it address your breathing, but it also provides a slight mental distraction from whatever is triggering your anxiety.
Sensory Grounding
During an anxiety attack, you may feel many symptoms, including being uncomfortably warm. In different uses, water can be one way to combat this sensation. Placing a damp washcloth around your neck or on your forehead can be an instantly calming feeling. Holding an ice cube can be cooling and distracting for your focus. An ice bath or cold shower can also re-jolt and ground your system.
Another odd, but effective way to ground yourself is using a sour candy (or some other strong-flavored item). It distracts your attention away from your anxiety and brings it into the moment because of the abrupt flavor you’re consuming.
Use Your Five Senses
Anxiety attacks happen when you become triggered and you lose control of a situation. Your mind races in all directions. It’s important to reel it back in, which may sound easier to say than do. Using the five senses method can be a good trick to have in your back pocket.
Sight: Notice five things you see around you
Touch: Find four things your can touch and feel around you
Sound: Listen to three things you can hear around you
Smell: Notice two things you can smell
Taste: Find one thing you can taste
After this exercise, you should be able to find some grounding and calm.
Movement
When you're going through an anxiety attack, some movement can be the best medicine. When your mind races or you’re feeling this build up of anxious energy, exercise of any kind can help bring you back down to a calm state.
Your brain can’t juggle multiple things at once, so movement can be a good distraction. It serves as an outlet to work out the energy you’re feeling. It also allows for the release of endorphins and serotonin which are your body’s natural mood boosters.
If possible, take this movement outside for a quick walk. Fresh air and green space can serve as additional aides in calming your anxiety. Take this time to repeat a coping mantra that you are ok and will get through this.
If you're suffering from anxiety attacks and find it difficult to cope, reach out to us today to see how we can further help you with anxiety therapy.