Anxiety is an integral part of many people’s lives. It’s those intense worries and fears that grab us by the gut on a daily basis without warning. However, it is possible to soothe these acute stress attacks in a simple and natural way. Here are our tips for finding calm after (or before) an anxiety attack.
What is anxiety? It is a fear of what can happen in our lives, whether it is a danger or a risk. Anxiety is not always harmful, up to a point it can be beneficial for some, this fear helps us to prevent a real danger and to act accordingly. But beyond a certain threshold, anxiety can become problematic. It can limit us in our daily lives, and even become disabling for the simplest tasks of everyday life.
So you need to be able to overcome this anxiety and accept this vulnerability to take back your well-being. Anxiety attack, heart racing, sweaty hands or lump in the throat: these symptoms are part of your daily life? No doubt about it, you suffer from anxiety. We take stock with you and give you 6 tips to calm and overcome this anxiety poisoner.
Take note of the triggers of your anxiety attacks
If you are able to become aware of what triggers your anxiety attack, it is important to note these triggers so that you can predict future attacks. It could be a childhood memory that haunts you or a negative remark that someone may have made to you. You can highlight the anxious thoughts that are going through your mind and thus divert them. How can you do this? As soon as a negative thought crosses your mind, replace it with a positive affirmation that will reinforce your self-esteem.
Visualization is a practical exercise that will help you cope with future anxiety attacks. Imagine yourself in a stressful situation, such as a dental appointment or a job interview, and use your imagination to make it a positive moment. You can also think of a pleasant memory when an attack is triggered, to reduce your stress.
Breathe slowly and slow down your breathing
Anxiety and stress tend to block or speed up breathing. Poor breathing amplifies the discomfort and doesn’t allow you to calm down. Take a few minutes to slow down your breathing. Empty your lungs in a slow exhale and then inhale by counting to 5 in your head. Repeat this sequence for a few minutes in the quiet.
Abdominal breathing, which sends a relaxation signal to the brain, can also help you fight anxiety attacks. Breathe for a few moments with your belly and focus your attention on this breathing. You can also visualize all the negative thoughts that leave your body when you breathe out. Certain practices such as yoga or meditation can help you learn to regulate your breathing.
Map out your thoughts
Anxiety attacks can come on suddenly, without warning. When you think of something that is making you anxious, take the time to write it down in a notebook, for example. Keeping a journal is a good way to free yourself from negative thoughts. You can also give a score from 1 to 10 to describe the fear, you will be surprised to see that we often tend to exaggerate our fears when they only represent a 5/10 on a rating scale. Also, writing is therapeutic; writing down the things that cause you stress will help you see your thoughts more clearly.
Make a list of trusted people to contact during crises
Find one or more trusted people you can contact when an anxiety attack happens. Keeping your problems to yourself is not the best way to deal with your anxiety, one of the keys is to be able to talk to someone you trust. Talking about what’s stressing you out can have a liberating effect on your subconscious.
Choose someone who will listen to you, give you good advice or simply allow you to release the tension related to your stress. If unfortunately your anxiety problem prevents you from living normally, it is essential to contact a health professional to talk about it.
Use essential oils
Essential oils act on the different points that cause your stress in order to calm it. These oils have relaxing, calming and even sedative properties. They are therefore perfect to help our body fight against anxiety. Oils can be used in different ways: in massage, by breathing them or by diffusion in a room.
We have selected 5 different essential oils that have virtues to counter stress. Be careful not to use if you are pregnant.
- True Lavender: soothing and relaxing properties
- Marjoram: regulates the nervous system and is anxiolytic (against anxiety)
- Petit grain bigarade : regulates the respiratory and cardiac system
- Ylang-ylang : contains acetate, a relaxing molecule
- Sweet orange : relaxing property and helps sleep
Adopt postures that promote self-confidence
To overcome anxiety, we can pretend that everything is fine by adopting postures that promote self-confidence. Our anxieties are often part of the subconscious and irrational. We must therefore make the language of the unconscious speak and deceive our brain into believing that everything is fine.
The most famous posture is that of Wonder Woman. Stand with your legs spread a little wider than your shoulders and place your hands on your hips. According to Amy Cuddy, an American psychologist who has studied behavior, this posture reduces the level of cortisol (the stress hormone). In this way, simply by adopting this posture for 2 minutes, our stress decreases considerably.
You have all the cards in hand to overcome your anxiety and get better. If your anxiety attacks do not diminish, contact a doctor and/or psychologist to help you.