Anxiety attacks, also known as panic attacks, are episodes of intense anxiety that can occur suddenly. While generally harmless, they can be extremely frightening and traumatic for the person experiencing them and those around them. Learning to manage them is essential for regaining calm and serenity. Here are five simple and natural tips to lessen or prevent these attacks.
What is an anxiety attack?
An anxiety attack often occurs when a person feels insecure, under pressure, or confronted with intense fear. Even non-anxious individuals can experience them, sometimes without any apparent cause.
Common symptoms:
- Sweat and chills,
- Palpitations and tremors,
- Dizziness and chest pain,
- Muscle spasms,
- A feeling of loss of control.
Although these symptoms resemble those of a tetany attack, they are not life-threatening. However, they can temporarily impair the ability to make decisions, solve problems, or concentrate.
5 tips for managing an anxiety attack
1. Isolate yourself in a quiet place and ask for help
When anxiety arises, find a quiet place where you can refocus. Away from external stimuli, this isolation helps calm intrusive thoughts. If possible, stay close to a trusted friend or family member who can reassure you. The mere presence of a caring person can soothe your emotions.
2. Accepting the anxiety attack
Rather than fighting the crisis, try welcoming it. Recognize it as a temporary reaction of your body to intense stress. Observing your emotions without judgment and accepting their presence can reduce their intensity. This letting go is an essential step in regaining control.
3. Work on your breathing
Breathing is often disrupted during an anxiety attack, leading to hyperventilation. To remedy this:
- Breathe deeply with your belly , inhaling slowly through your nose.
- Hold your breath for 12 seconds , then exhale gently through your mouth for 6 seconds.
This technique, known as heart coherence, helps to slow the heart rate and calm the nervous system.
4. Practice mindfulness meditation
During a crisis, the mind can be overwhelmed by negative thoughts. Mindfulness meditation involves focusing on the present moment, directing attention to a positive object, sensation, or image. This practice helps to calm the flow of thoughts and reduce the intensity of anxiety.
5. Opt for natural solutions
Natural remedies can play a key role in managing anxiety attacks:
- Adaptogenic and anti-stress plants : Valerian, rhodiola, passionflower, CBD or linden, these plants in infusion or in the form of food supplements can help reduce anxiety.
- Essential oils : Inhaling oils like lavender, ylang-ylang, or sweet orange helps soothe nerves. Apply a few drops to a handkerchief or in a diffuser for an immediate effect.
- Soothing herbal teas : An infusion of chamomile, linden or lemon balm promotes relaxation and calms tensions.
The importance of anticipating anxiety attacks
Beyond these tips, it is essential to identify situations or triggers that can cause a crisis, such as fear , stress, etc. Adopting a healthy and balanced lifestyle, incorporating moments of relaxation and regular physical activity, can greatly reduce the frequency and intensity of crises.
Dietary supplements to reduce anxiety attacks or excessive stress
If a person frequently experiences panic attacks, they are strongly advised to consult a doctor to find a solution, appropriate treatment, or cognitive behavioral therapy.
To avoid experiencing another panic attack and better manage your nerves , engaging in physical activity can be helpful in reducing stress and contributing to physical and mental well-being. Finally, maintaining a healthy lifestyle and getting enough sleep is, of course, highly recommended.