Faced with anxiety attacks, it is necessary to react well to avoid amplifying the problem. Discover 7 mistakes to avoid and the reflexes to adopt.
Are you prone to anxiety attacks? You want them to stop but you don’t know how? What is an anxiety attack? What mistakes should you avoid when dealing with this situation?
Here are the 7 mistakes to avoid during an anxiety attack.
What is an anxiety attack?
An anxiety attack, also known aspanic attack, is difficult to manage. To better understand your reactions, it is necessary to clearly define the terms and symptoms.
Definition
You are prone to a panic attack when you are faced with sudden and intense fear. You lose your footing and no longer have control of the situation. The duration of a crisis is very variable. It can range from a few minutes to an hour or even a little more.
Symptoms
Anxiety attacks are often accompanied byagoraphobia. Indeed, the subjects are afraid of finding themselves in the middle of the crowd without controlling the rise of a crisis.
The possible symptoms during a crisis are numerous:
- feeling of shortness of breath, suffocation, suffocation;
- chest discomfort;
- palpitations or even tachycardia;
- dizziness, vertigo;
- digestive disorders (diarrhoea, vomiting), nausea;
- urgent need to urinate;
- hot flushes, sweats, chills;
- tremors, numbness of certain limbs, tingling, tingling;
- feeling that the legs no longer hold, that they are going to slip away;
- significant fear of losing control of oneself, losing one’s mind or even dying;
- impression of being in an unreal world (distortion of reality);
- losing ground to the point of not knowing who you are (depersonalization).
The reactions are very strong:
- fear of illness (heart attack, psychological disorders);
- great restlessness (disorientation);
- escape from the place considered dangerous;
- call for help ;
- more or less significant inhibition or even inability to move.
In addition to these symptoms, people with these reactions are constantly anxious. They fear the appearance of a new crisis that they might not control.
Anxiety attacks: 7 mistakes to avoid
The situation is not easy to manage. Some reactions are more favorable than others to a return to calm. During an anxiety attack, it is necessary to achieve calm as soon as possible. Here are 7 mistakes to avoid when dealing with a panic attack.
Not talking regarding your anxiety attacks
As you feel the attack mounting, you don’t talk regarding it. You try to internalize it, but nothing works, the anxiety attack is very present. Moreover, you have a feeling of shame that prevents you from sharing your fears. But discussing your reactions with your loved ones is essential.
It’s nothing to be ashamed of. Everyone experiences more or less significant periods of anxiety. Everyone reacts as they can. You are neither mad nor weak. You just need help right now.
Discussing it around you but also with a health professional is a way to limit recurrences. The goal is to permanently get rid of your anxieties and react more calmly to stressful situations.
Waiting for the crisis to pass without doing anything
Are you waiting for this to pass? Emotional shock, health examination, competition, etc. there are many reasons to panic.
Even if you are convinced that the situation is only temporary, do not hesitate to consult. To speak is to act, it is to want to take things in hand. This is already a big step in dealing with your emotions.
Fighting the Symptoms of Anxiety Attacks
Trying to fight the symptoms only makes them worse. The more you understand and accept your reactions, the better you control them. Thus, the crisis disappears more quickly and the symptoms are less and less strong.
The more you struggle, the more you fear panic attacks. You lock yourself in a vicious circle.
L’hyperventilation
You think that by breathing more you will be able to catch your breath better. Think once more, you are decreasing the amount of oxygen in your body.
Remember that this is just one symptom of the panic attack. You are not having a heart attack, you risk nothing. Take time to breathe normally, your breath will gradually return.
Be satisfied with taking medication
Did the doctor prescribe you anxiolytics? Do you take it at the start of a crisis? It is a mistake. Your body gets used to it and you may not be able to live without it.
Even if it relieves you at the moment, you are not treating the problem. So do not hesitate to try to calm yourself down without treatment. Especially since all drugs have undesirable side effects.
Running away from fears
You occupy your mind at all costs to avoid thinking regarding your fears. But your anxieties are not always avoidable. When they arise, emotions are out of control.
It’s true, it’s unpleasant, but expose yourself to your fears little by little. Do not hesitate to be accompanied to do so. With force, you will master the situations and the stress will decrease.
Let fears take over
You are overwhelmed with negative thoughts. Each crisis confirms to you a little more that you are not going to succeed. It is entirely false.
Implement some tips on a daily basis to fight once morest negativity:
- repeating to yourself that you will get there;
- write down their emotions, their feelings (positive or negative);
- do breathing exercises.
You are no less gifted than another. All you need is a little extra boost to get there.
Some tips to prevent anxiety attacks
Certain daily habits promote well-being and reduce stress levels. Put routines in place to feel better every day.
- Practice regular physical activity : releases endorphins that cause a feeling of well-being
- Breathe : this is the key in the face of all anxieties
- Meditate : it allows you to find yourself. You are calmer and have better control of your breathing
- Take time for yourself: limit the daily constraints. They are an additional source of stress. Play sports, paint, read, etc.
Some tricks suit you better than others. Find your balance to feel good every day.
Anxiety attacks: what to remember
Anxiety attacks are due to a major source of stress. The latter is the source of the attacks. It’s a real vicious circle. It is therefore necessary to clearly define the reasons for these reactions in order to understand and overcome them.
You know what mistakes to avoid when dealing with panic attacks. Breathe, relax, you will get there!
