5 tips to combat anxiety attacks

Also known as a panic attack, an anxiety attack manifests itself as an anxiety disorder. It occurs at any time rather abruptly for a few minutes or even hours. The main characteristics of an anxiety attack are the fear of dying, of losing control in a complicated situation, or of going mad. Indeed, when one has an anxiety attack, one has a sudden feeling of being in danger, which causes a fear of relative intensity. As a result, the body reacts badly. Often a panic attack is accompanied by trembling, palpitations, chest pain, sweating, etc. By becoming aware of his or her symptoms, the person having an anxiety attack may become worse.

This is because the unpleasant physical sensations generated are likely to further intensify their fear and the feeling that they have no control. If you feel that your anxiety attacks are frequent, read on in this article where we will explain how to combat this anxiety disorder.

The anxiety disorder is a serious problem that can be solved with the help of a doctor.

5 solutions to fight anxiety attacks

To get rid of your panic attacks, we recommend that you adopt certain simple actions that are guaranteed to be effective. Indeed, the tips we offer in this article are approved by psychologists and psychiatrists. In case this does not give satisfactory results, you will therefore have to consult a therapist to find a solution for your case.

Hyperventilation or square breathing

When you have an anxiety attack, you breathe faster, and this rhythm is, according to specialists, superficial and therefore ineffective. Indeed, a large volume of air is inspired and expired during the anxiety attack (greater than the volume of air inspired and expired in the normal state). As a result, carbon dioxide builds up and the body starts to lack oxygen… You then feel like you are suffocating. This leads to other physiological anxiety disorders. Indeed, this poor breathing causes muscle contractions, tachycardia (high heart rate), the feeling of having a knotted stomach, or even sweaty hands. To put an end to all this, hyperventilation is the best solution. It consists of controlling the breathing rate in order to re-oxygenate the body in a normal way. Here are the steps to follow to do it:

  • Inspiration in four steps;
  • Breath blockage: count to four;
  • Four time expiration;
  • Breathing blocked: count to four again.

Thanks to this technique, you are sure to overcome your anxiety attack in just a few minutes.

Alternating breaths

Alternating your breaths is a quick and effective technique that works naturally to calm your anxiety attack. This is a technique that even naturopaths recommend. According to them, alternate breaths allow you to calm your mind, relax and rest. To apply it, follow these steps:

  • Rest your right thumb and ring finger on the right and left side of your nose respectively.
  • Apply pressure to the left nostril with your ring finger to block it and take a deep breath in through the right nostril. Then close the latter and exhale through the left nostril.
  • Before alternating, hold your breath for 4 seconds.
  • Repeat for a few minutes and your seizure will subside naturally.

alternate breathing

Thumb pressure

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In reflexology, anxiety attacks are defined as the result of an imbalance between mind and body. To find the right balance, it is possible to use the stimulation of pressure points. Among these, the thumbnails are the ones that will need to be stimulated in the event of a panic attack. Why ? It turns out that reflex zones located on the thumbnails are directly linked to the pituitary gland.

Therefore, it is recommended to maintain the pressure on the nail of one thumb for 30 seconds, then repeat the operation at the level of the second thumb. It is also possible to apply pressure to the underside of the thumbs or to the fleshy part of the hand, which reduces the synthesis and secretion of adrenaline, and therefore lowers nervous tension. To do this, simply apply light pressure to the palm of the hand with the thumb for a few minutes, then repeat the operation on the other hand.

The reframing of thoughts

This cognitive-behavioral technique consists of automatically having distressing thoughts during a panic attack and interpreting them in such a way that they have no relation to the physiological disorders that you present, namely: dizziness, nausea, tachycardia, etc.

According to psychologists, if your breathing rate increases during an anxiety attack, your subconscious will automatically think that you are about to have a heart attack because of panic. To do this, you must reframe your thoughts, by linking the acceleration of your breathing to a physical effort that you have already done: a jog for example. This will calm you down immediately.


Essential oils have a considerable action on the limbic system. Also called the emotional brain, it is the seat of memory and emotions as its name suggests. As you will have understood, you can get rid of your panic attack by using essential oils. For example, you can put 2 drops of orange essence on your neck, it is a very good natural tension reliever. You can also apply lavender essential oil to your ear, or diffuse it into the air and inhale its aromas.

Indeed, smelling the aroma of lavender allows the brain to emit slow waves characteristic of a state of relaxation. If your anxiety attack is acute, inhale the aroma of shell marjoram essential oil directly from the bottle. This will allow you to regain your cerebral balance. As for the essential oil of lemon verbena, its aromas will soothe you thanks to their sedative and nervous system regulating properties.


CBD, another alternative to calm anxiety attacks

Cannabidiol or CBD, is a natural extract of cannabis renowned for its therapeutic anti-anxiolytic effects. As a result, this molecule has been adopted for several people suffering from stress from anxiety attacks regularly. Indeed, it is much more effective than the drugs prescribed by doctors in this kind of situation. But why do you have to take it?

First of all, it's not a drug. Indeed, unlike THC, CBD does not have a psychoactive action, so it is not a psychotropic. From a molecular point of view, CBD has an affinity with the endocannabinoid system being a ligand of the CB1, CB2, GPR55 and 5-HT1A receptors. This mechanism therefore makes it possible to regulate the synthesis and secretion of 2 hormones responsible for reducing stress and anxiety, by promoting a good mood, namely: dopamine and serotonin.

As for its use, you must find yourself a balance between dosage and frequency of intake. It is recommended to use CBD oil for fast action.

If you feel an anxiety attack coming on, act immediately so as not to lose control and the situation escalates. Adopt one of the techniques that we have proposed in this article to calm you down. We also advise you to always have a bottle of CBD oil at hand.

CBD flowers that we recommend for relaxation
Pelin YILDIZ, autrice psycho et voyage
Publié par : Pelin, autrice psychologie, santé et voyage
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