How to stop an anxiety attack
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Effective Strategies to Stop an Anxiety Attack
Anxiety attacks, also known as panic attacks, can be overwhelming and debilitating. However, several research-backed strategies can help manage and reduce the intensity of these episodes. This article synthesizes findings from multiple studies to provide practical methods for stopping an anxiety attack.
Breathing Exercises for Anxiety Attack Relief
One of the most effective techniques for managing anxiety attacks is controlled breathing. Research indicates that training in respiratory control can significantly reduce the frequency and intensity of panic attacks. This method involves brief, voluntary hyperventilation to induce mild panic, followed by an explanation of the effects of overbreathing and training in a respiratory control technique. Substantial reductions in panic attack frequency and self-reported fear were observed after just two weeks of treatment, with further improvements noted at six-month and two-year follow-ups.
Cognitive Techniques: Thought-Stopping and Focused Thinking
Cognitive strategies such as thought-stopping and focused thinking can also be beneficial. Thought-stopping involves identifying anxiety-inducing thoughts and consciously stopping them, often by shouting "stop" and substituting an alternative thought. This technique has been shown to modify the frequency of anxiety-related thoughts and improve mood. Additionally, focused thinking and mental imagery can help elicit the body's natural "Calming Response," providing immediate relief during an anxiety attack.
External Attentional Focus
For some individuals, especially those with panic disorder, shifting focus externally rather than internally can be effective. An attentional training procedure that encourages external focus has been found to eliminate panic attacks and facilitate tension reduction without increasing anxiety. In contrast, autogenic training, which involves self-focus, was found to increase the frequency and intensity of panic attacks.
Systematic Exposure and Cognitive Desensitization
Systematic exposure to anxiety-provoking situations is another method that can be effective, particularly for those whose anxiety has a specific external focus. However, for generalized anxiety or panic attacks that occur without a clear external trigger, cognitive desensitization—where patients are encouraged to tolerate anxiety-provoking thoughts rather than stop them—can be a useful alternative.
Conclusion
Managing anxiety attacks involves a combination of techniques tailored to the individual's specific needs. Breathing exercises, cognitive strategies like thought-stopping and focused thinking, external attentional focus, and systematic exposure or cognitive desensitization can all play a role in reducing the frequency and intensity of panic attacks. By employing these research-backed methods, individuals can gain better control over their anxiety and improve their overall quality of life.
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