Ever had the feeling of a sudden panic attack come up? Did it make you feel very uncomfortable? Maybe you even went a little bit crazy. Whether you’re alone or out with friends or colleagues – an anxiety attack is never a good feeling. ‘”What is an anxiety attacks?” is a question that often pop ups up.
And that’s why I decided to write this guide about a panic attack. And more importantly what you can do against an anxiety attack whenever it suddenly arises.
If you’ve ever had a panic attack, or you’re just wondering “what is an anxiety attacks?”, then I highly recommend that you carefully read this article. There’s a lot of dense information and a step-by-step guide how you can feel calm again when you suffer from an anxiety attack.
Anxiety attacks – the guide
I’ve divided this anxiety attack guide into 2 parts. In the first part you’ll learn what is an anxiety attacks. And in the second part I’ll teach you what you can do whenever you suffer from an anxiety attack.
There are several very easy and simple methods that ar available to everyone. So you don’t need any expensive equipment or anything to rid yourself of an anxiety attack.
All you need is some common sense and the will to regain control over your body. But before I’ll explain how that goes, let’s discuss what an anxiety attack exactly is:
What is an anxiety attacks?
Your body produces cortisol whenever something stressful happens. This was a very useful thing to have hundreds of thousands of years ago when we were still living on the African plains and lions were chasing us.
Whenever you’re in danger, your body start producing cortisol. It’s the stress hormone Cortisol makes you feel that anxious feeling, when your mind and body are 100% to fight or flight.
Now, as I said before. This is very useful if you’re being chased by a lion (or in a more likely scenario: you’re walking down a dark alley and you see some thugs who want something from you).
You’d have the speed to run away fast, the strength to fight back, and the metal sharpness to think of a quick solution that would get you out of danger.
But what happens if there’s no real danger and your cortisol response get’s triggered?
That’s when you have a panic attack. Whenever there are no real-life dangerous situations and your body reacts as if there is – you experience a panic attack.
This can happen because of your surroundings. For example, if you have to give a speech in front of a hall full of people, your body also sees this as a very threatening situation. However, there’s not ‘real danger’.
However, it can also happen because of something that’s wrong in your body or brain. Your body might have over-developed the cortisol reaction to something. An example of this is a phobia.
If you have a spider phobia, your body will suffer from a panic attack whenever you see a spider.
So, now that you know the answer to what is an anxiety attacks, let’s discuss the best methods to calm your body and mind down.
What to do when you suffer a panic attack?
If you’ve ever suffered from an anxiety attack, then you know that it’s very difficult to think clearly. That’s why I recommend you read the following sections several times, so you really know what to do whenever a panic attack strikes.
Here are the 3 things you can immediately do that will make you feel calm again:
Control your breathing
The first thing you have to do is to try to control you breathing. Now, this might seem easier than it is when you’re suffering from an anxiety attack. However, it is crucial that you do this.
Your body and mind are constantly communicating with each other. If your body is anxious, your brain will be too. So the first thing you have to do is control your breathing. Slowly inhale and exhale to relax your body. Make sure you inhale fully in your belly.
You will find that when you relax your body by breathing slowly and deeply, your mind will start to become calmer too.
So, now that you’ve controlled your breathing and your anxiety attack is already becoming a bit more manageable. The next thing you have to do is distract yourself. Now, you could take out your phone or watch television. But what’s even better is that you go for a walk.
Taking a walk has several benefits. For one, it will occupy your body, Taking a walk is something relaxing. And when your body is related, your mind will also be.
And it will also give you a fresh supply of clean air. In addition, when you go for a little walk around the block it will give your mind a lot of natural distractions. Your mind will start to focus on these distractions instead of the things that were causing your anxiety.
By now, you should be feeling again a little better and a little more calm. But what to do if you’re still feeling anxious?
Take the right supplements
If you’re still feeling anxious, then I recommend you take some supplements against anxiety. One of the most effective natural supplements for anxiety is called L theanine. You can read my article about l theanine and anxiety here.
But, for brevity’s sake, I’ll keep things short here. L theanine is a natural supplement that comes from green tea and is very effective against stress.
I won’t cover the entire mechanism how l theanine works in your brain here (you can read the previously mentioned article about that), but it works by providing your brain with the necessary amino acids to produce the calming neurotransmitter GABA. (GABA, by the way, is also how alcohol works. but l theanine doesn’t have the side effects that alcohol has).
So, what this means is that your brain will regulate itself and increase its own defense against stress!
You can buy l theanine here for a good price.
P.S. Theanine is very effective supplement against anxiety attacks. Read my full theanine review here.