How to Stop Anxiety Attacks in just one minute
WHAT IS AN ANXIETY ATTACK? Anxiety Attacks are frightening events of intense fear, lasting for just a few minutes or up to several days. The term is often used interchangeably with Panic Attacks . This is because both types of attacks share the same physical symptoms, including: Pounding – rapid heart. Difficulty breathing. Chest tightness and/or pain. Faintness or dizziness.
DIFFERENCE BETWEEN ANXIETY ATTACKS AND PANIC ATTACKS The DIFFERENCE BETWEEN ANXIETY ATTACKS AND PANIC ATTACKS is that unlike Panic Attacks, which are more intense, occur for NO REASON and are of a short duration… Anxiety Attacks are created by specific stressors. Once the stress element (reason) is removed, the anxiety attack ends. Another difference, believed by many psychiatrists, is that during an anxiety attack, the minds focus is upon the cause of this worry, while a Panic Attack’s primary focus is upon the intense, physical sensations being felt.
HOW TO QUICKLY END AN ANXIETY ATTACK IN ONE MINUTE In order to stop an anxiety attack, the brain must stop engaging the “Flight or Fight Response” through the Sympathetic Nervous System, and begin engaging the “Relaxation Response” through the Parasympathetic Nervous System. Providing that the state of fear has not escalated into panic, the following techniques will easily bring about a calm state!
01
QUIET YOUR NERVOUS SYSTEM THROUGH REGULATED BREATHING AND RELAXATION TECHNIQUES.
During an anxiety attack, most people will notice that their breathing becomes fast… shallow… and from the top of their chest (diaphragm). This often creates a feeling that it’s difficult to breath. When you consciously regulate your breathing, you can switch your mind from a state of fearful panic, to a state of calmness, in just a few minutes. Breathing helps to regulate many of the natural rhythms of the body, including the heart rate. By breathing slowly and from the bottom of your chest (your belly), you can engage the “Relaxation Response” through the Parasympathetic Nervous System and slow-down a pounding heart.
02
REFOCUS YOUR ATTENTION TO THE PRESENT MOMENT.
Close your eyes and acknowledge (and accept) the Strongest Physical Feeling you notice. Take another deep breath and slowly exhale.
Now, open your eyes and focus upon the sights and sounds of the environment around you. Then, engage in some other activity, mentally or physically. Many anxiety sufferers find it useful to schedule a postponed, worry time for later in the day. Instructions for this technique are covered in chapter 4.
03
CHANGE YOUR PERCEPTION OF THE FUTURE EVENT YOU’RE WORRIED ABOUT WITH MENTAL IMAGERY.
Anxiety is often defined as; a fear-based emotion about a future event that you’re unable to imagine completing successfully. Just think about the possibility of changing, subconsciously, your perception of anything you’re anxious about into, “It’s already happened, and the outcome was positive… and WAS completed successfully! This technique must be performed using a form of self hypnosis and a specific form of mental imagery called the “Time Line Anxiety Cure Technique.