Understanding and Calming Anxiety Attacks
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Anxiety attacks can occur at any time and are often unpredictable , leaving those who experience them overwhelmed by feelings of anxiety and intense fear. To better understand them, it is crucial to understand their causes. In this article, we will explore the origins of anxiety attacks and share effective tips and tools to calm them. We will also tell you about the Domy app, a valuable resource for managing your daily mental well-being.
1. What is an anxiety attack?
An anxiety attack is characterized by a sudden surge of feelings of panic , anxiety, and fear . These attacks can last from a few minutes to half an hour and are often accompanied by physical symptoms such as:
- Heart palpitations
- Difficulty breathing
- Tremors
- Feeling dizzy or lightheaded
- Profuse sweating
These feelings can be terrifying , and it's common to feel overwhelmed during an anxiety attack. Fortunately, there are techniques that can help calm them.
2. Causes of anxiety attacks : why do they occur?
Anxiety attacks can be triggered by a variety of factors , often related to our lifestyle, our past, or our environment. Here are the main causes:
- Stress : Prolonged stressful situations, whether related to work, studies, or personal issues, are often the cause of anxiety attacks. The body, constantly on alert, ends up overreacting.
- Past trauma : Traumatic experiences, even distant ones, can leave traces in our minds and trigger anxiety attacks when we face situations that recall these traumas.
- Genetics : Some people are more predisposed to anxiety than others due to genetic factors. If a family member suffers from anxiety disorders, you may be more vulnerable.
- Stimulants : Excessive consumption of caffeine, nicotine, or other stimulants can increase anxiety and trigger seizures. These substances activate the nervous system, making it more reactive.
- Health issues : Certain medical conditions, such as thyroid disorders, heart problems, or hormonal imbalances, can contribute to the onset of anxiety attacks.
💡 Tip : Becoming aware of the causes of anxiety is the first step to better managing them. By identifying triggers, you can adopt techniques to avoid or alleviate them.
Here are some tips and tools to help you manage anxiety attacks.
1. Deep breathing: a powerful tool for managing anxiety
When anxiety rises, breathing becomes rapid and shallow, which can worsen symptoms. Practicing deep breathing is a simple yet powerful way to calm the mind.
- 4-7-8 Breathing Technique : Inhale deeply through your nose for 4 seconds, hold for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat until you feel a gradual relaxation.
2. Exposure to cold: an effective solution to soothe anxiety
Cold is one of the most powerful ways to calm an anxiety attack.
Taking a cold shower or simply splashing cold water on your face can instantly slow your heart rate and reduce feelings of tightness. How does it work? The cold stimulates the vagus nerve, part of the parasympathetic nervous system that controls your body's "rest and digest" response. This helps counteract the adrenaline rush associated with anxiety.
Practical tips:
- Cold Shower : When you feel an anxiety attack coming on, take a cold shower for 30 seconds to 1 minute. This will help you regain your composure.
- Cold pack on the face : If you are unable to take a shower, immerse your face in a bowl of cold water or apply a cold pack to the back of your neck for a few minutes.
- Perineal cryotherapy: This practice consists of cooling the perineal area by applying a cold pack to the genital area. This practice helps to relax because it has activates the parasympathetic nervous system and reduces the level of cortisol (the stress hormone). You can use Maholi cold packs which will allow you to reduce your stress quickly and effectively 👉 Try Maholi cold packs now
Did you know? Applying cold to your perineum is a technique that has been used for centuries to regulate emotions and calm the nervous system. If you'd like to learn more, click here
3. The Domy app: an ally in managing anxiety 📱💙
For those who want to go further in managing their anxiety, the Domy app is an exceptional tool. Domy offers a matching service that can help you find the psychologist who best suits you to manage your anxiety attacks. To do this, you simply need to answer a pre-diagnostic questionnaire of around fifteen questions. At the end of this questionnaire, you will be matched with three psychologists who correspond more than 75% to your needs. You can also chat with them and make an appointment on the Domy platform.
4. The technique of positive visualization 🌈
When anxiety takes over, our minds often focus on negative thoughts. Positive visualization involves closing your eyes and imagining a calm, soothing place, such as a sunny beach or a tranquil forest.
- Tip : Close your eyes, take a few deep breaths, and visualize a place where you feel safe and relaxed. Stay in this visualization for 5 to 10 minutes.
5. Physical anchoring
Refocusing on the present moment can help calm an anxiety attack. One effective method is to use the physical grounding technique, which involves focusing your attention on an object or bodily sensation.
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Tips :
- Hold a cold object in your hand, such as a bottle of iced water, to focus your attention.
- Press your feet firmly into the ground, feel the contact of your toes against the surface, and become aware of your surroundings.
6. Adopt a wellness routine 🌿
Anxiety attacks can be prevented by adopting a regular wellness routine. Daily self-care helps reduce stress and better manage emotions.
Tips to adopt:
- Practice physical activity regularly (30 minutes of walking, yoga, or swimming per day)
- Adopt a healthy and balanced diet
- Avoid stimulants such as caffeine or nicotine
Conclusion
Anxiety attacks can seem uncontrollable, but by incorporating these tips into your daily life, you can learn to better manage them. Cold, in particular, is a natural and effective method for calming the nervous system and reducing the intensity of anxiety attacks. Don't forget to explore the Domy app, which will help you find the ideal healthcare professional for you; as well as practice perineal cryotherapy with Maholi bags, which will allow you to reduce your stress.
