There are many anxiety relief methods available to sufferers of anxiety disorders.

But during the exact moment of an anxiety attack, there is no better person to rely on than yourself. I am not saying, however, that you should do self diagnosis when it comes to panic and anxiety attacks. It’s just practical and sometimes even life-saving to be proactive when an attack happens as opposed to waiting for the anxiety attack to be over before doing something about it.

An anxiety or panic attack can happen to anyone. It can be experienced by individuals who are undergoing extreme stress or depression and it can also happen to healthy and happy people. And it can strike anytime, without any warning and most of the time, without any apparent reason. Although there have been a lot of researches that suggest the main causes of anxiety attacks, this condition is presently not fully understood by the medical world.

The most reliable anxiety relief methods would recommend that the first step is to understand exactly what an anxiety attack is all about. Being aware of an attack is the most viable weapon to fight an anxiety attack. Knowing that you are undergoing an anxiety attack makes it easier for you to counter the symptoms at that very moment.

It is quite difficult for many people to know if they are experiencing an anxiety attack. This is because at the exact moment of the attack, the sufferer has a hard time being rational and they find it difficult to differentiate the real from the unreal. So if you have this condition, it is highly recommended to familiarize yourself with the symptoms:

• Palpitation or an irregularly fast heartbeat
• Chest Pains
• Shortness of breath or hyperventilation
• Severe stomach cramps and stomach churning
• Uncontrollable shaking and trembling
• Sudden tension of the muscles
• Cold sweats
• Light headedness and dizziness
• Inexplicable cold or hot flashes
• Numbness or needles and pins sensation
• The feeling of losing control or going crazy
• The fear of dying
• The feeling of being detached from your surroundings

But please do remember that these symptoms vary from one person to the other simply because people react differently to whatever has triggered the anxiety attack.

Anxiety Relief Methods You Can Easily Implement:

Stay positive. Yes, this is so much easier said than done. But staying positive during an anxiety attack will surely speed up your recovery process. Try to condition yourself and keep in mind that this attack will pass. Studies show that an anxiety attack will peak for about five to ten minutes and it rarely extends over 30 minutes.

Breathe deeply. This is the most effective way to divert your attention from any fear you are experiencing during an attack and it will also help reduce your anxiety attack symptoms. Take a deep breath for 5 seconds, hold your breath for 5 seconds, and slowly exhale for another 5 seconds. Don’t forget to count as this will help keep your mind occupied.  Do this until you feel that the attack has considerably passed. It may also help to breathe into a paper bag. With a paper bag you will be able to breathe in the carbon dioxide which helps correct your body’s blood acid level that has been disrupted by your sporadic breathing.

These are two anxiety relief methods that can significantly help you out during an anxiety attack. There are also ways that you can avoid having an attack altogether. Like avoiding unnecessary stress, for example. Although it may be impossible to stay away from every single stressful situation, just try your best to avoid the stresses in your life that can trigger your attacks. This would include avoiding people who stress you out, getting out of a relationship you cannot handle, and keeping away from situations that keep you stressed.

Most importantly, if you have been suffering from anxiety attacks, learn as best as possible to say “no.” Say “no” if you are asked to do extra hours in work and you know you can’t handle it. Do not accept additional responsibilities you are not able to cope up with. And say no to people who stress you out. With these anxiety relief methods performed by you alone, you can definitely make life easier for you.

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