How to calm an anxiety attack or panic attack

Anxiety attack or panic attack: what to do? The first step is to check the symptoms to distinguish the two. We can then act on the moment, but also on the long term.

It is not always easy to distinguish a panic attack from an anxiety attack, nor to know how to react immediately. A brief overview of your means of action.

Anxiety attack or panic attack: what to do?

First of all, you have to learn to distinguish the two even if the care will be rather equivalent. The panic attack is more violent and can also have more important consequences: it must therefore be defused.

Important precision

The advice given here remains general and can replace medical advice. Mental health is the subject of variable management and it is essential to know yourself well, but also to orient yourself well or to guide someone else if necessary. Don’t stay alone or leave someone alone in distress.

If you witness a problem, quickly analyze the situation, remove any possible dangerous objects first. Limit the number of people present, speak quietly and provide reassuring care. Call for help explaining the situation.

If there is a possible immediate danger , call the fire department or even the police. If there is no imminent danger, it is possible to take the person to a psychiatric emergency department or even to a medical-psychological center (CMP) during the day. It is also possible to contact the general practitioner of the person concerned.

Is this an anxiety attack or a panic attack?

A panic attack is not much different from an anxiety attack, it is actually an extreme version of an anxiety attack. The anxiety attack is usually identified by symptoms such as:

  • A feeling of surprise and fear .
  • A feeling of helplessness .
  • Of palpitations and tremors.
  • Difficulty in breathing or even hyperventilation .
  • Excessive sweating .
  • Of pain in the chest.

These symptoms are as varied as they are sometimes vague: if in doubt about their nature consult a doctor immediately.

Panic attack is an acute anxiety attack

A panic attack is a strong anxiety attack accompanied by other symptoms that vary from person to person. We often note:

  • A feeling of imminent death , or great danger .
  • The impression of not being able to act , nor to think correctly.
  • Intense discomfort associated with sensory stimuli .
  • The extreme difficulty of concentrating , including on elements that are usually mastered.
  • Transformed sensations.
  • These psychic symptoms can also be accompanied by physical and / or psychomotor symptoms.

A partial or total stupor.

A nervous breakdown, accompanied by crying, screaming, inconsistent words, often accompanied by general agitation.

  • Difficulty breathing or even a feeling of suffocation.
  • Palpitations, chest pain, possibly feeling unwell.
  • You may also experience dizziness or tremors.
  • The panic attack is variable in amplitude

The consequences of a panic attack are variable. They can lead to more or less impressive acts, but are not necessarily visible from the outside. In the event of an extreme panic attack, it is necessary to take immediate care , not to be left alone and most often to administer oral or injection medication.

Not all panic attacks are this extreme and can be dealt with on your own. Any medication must nevertheless be supervised by a doctor. The side effects are indeed not trivial and a withdrawal symptom usually appears. Again, try to reach someone who can help you get back on your feet quickly.

A panic attack is brutal but can occur as a result of a lower amplitude anxiety attack that is not taken care of. Once defused, the panic attack then passes in a few hours but if caught immediately, it can subside in a few minutes. Hence the interest in spotting it and knowing how to act. There follows a period when you feel relieved but also very tired.

Calm an anxiety attack naturally?

It can be difficult to deal with an anxiety attack when it happens, but if it is regular you have probably already spotted some regular manifestations or circumstances that could favor them.

The method to be applied will then be personal depending on the situation. If they are needed and prescribed for you, you can resort to anti-anxiety medications, but do not overdo them , obey the prescription and watch out for addiction. These drugs are sometimes counterproductive (4) and the consequences of taking them are still poorly studied.

So stay on the safe side and ask your doctor for advice. However, having no shame or embarrassment if you need medication because not everyone is equal when it comes to anxiety.

The work of the breath

It is, apart from medication, the most effective method to calm a panic attack . Breathe in through your stomach and focus on your breath as you inflate your lungs and breathe out slowly. Get into the habit of exercising outside of a seizure so that you can reproduce the cycle more easily when the seizure occurs.

We also commonly use a method nicknamed 5-4-3-2-1 and which allows a re-anchoring in reality. Different variations exist. At the moment you must find and name 5 objects, then 5 noises in the environment, and 4 sensations (not unpleasant but rather neutral like feeling a piece of clothing on you, feeling the resistance of a piece of furniture etc.). Then a series of 4 and so on until 1.

4 essential oils against anxiety attacks

No way is perfect to calm an anxiety attack. Some people use essential oils to calm themselves down, but remember that they are not drugs and that there may be strong contraindications. We must therefore not forget the usual precautions associated with essential oils . Check for any allergies and contraindications .

If you can use them, they can make it easier to cool down. Otherwise we will turn to hydrosols, softer.

In general, do not apply a pure essential oil on the body but dilute it in a vegetable oil to be applied for example on the wrist. Of particular interest is the essential oil of Roman chamomile . It has an immediate action on the muscles, allowing them to relax during a crisis.

In the same way and pay attention to the dosage, the essential oil of ylang-ylang promotes the return to normal of the heart rate. It has the effect of reducing the tension but it must be diluted.

You can also use essential oils to diffuse . In this case we can use a diffuser, make a stick to breathe, or breathe a handkerchief on which we have poured a few drops. The essential oil of marjoram shells  help especially to calm and promote sleep. The essential oil of bergamot and citrus fruits in general are also relaxing.

If you are suffering from depression associated with anxiety , you can also turn to Kentucky mental health care, they have the best medication assisted treatment.

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