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How do you calm down after an anxiety attack?

How do you calm down after an anxiety attack

Sometimes nervousness is every day in life. Everyone, sometimes or occasionally, feels nervous. , But If you suddenly feel anxious, fearful or low every day without any threat, it is a sign of an Anxiety attack. Anxiety is a common symptom of depression, also known as a Panic attack.

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Symptom of an Anxiety attack :

Anxiety signs and symptoms include:

  • Restlessness
  • Headache and backaches
  • Nausea
  • Feeling weak and tired
  • Breathing rapidly
  • Feeling restless, nervous, or tense
  • Having trouble sleeping
  • Shaking and trembling
  • Sweating
  • Having difficulty controlling worry
  • Sleep difficulties
  • Tense muscles
  • Avoiding social situations
  • Difficulty in concentration
  • Excessive worrying
  • Staying asleep or having trouble fallings
  • Hot flushes
  • Low mood or depression
  • Worry about what will happen in future

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Types of an anxiety attack:

  • Social Anxiety Disorder (Social Phobia): That condition involves high levels of fear, anxiety, avoidance, excessive fear that others are watching and judging them, and feelings of embarrassment and concern about others being viewed negatively.
  • Generalized anxiety disorder (GAD) involves excessive anxiety and worry about routine issues.
  • Panic Disorder: A panic attack involves a sudden feeling of fear, discomfort, or dread without any threat. What Causes the Physical Feeling of Anxiety?
  • Specific phobias: This phobia provokes panic attacks in some people. It is an intense fear of particular objects, situations, animals, or insects.
  • Obsessive-compulsive disorder (OCD) involves uncontrollable behaviour and excessive thoughts, which are difficult to control and stop.

Causes of Anxiety Attack

Medical causes:

Some people have medical issues, which can be the reason for Anxiety Attacks. But, anxiety symptoms and signs can be signs of medical illness.

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Some examples of health conditions that can be the reason for Anxiety Attacks:
· Excessive caffeine use
· Heart disease
· Drug misuse or withdrawal
· Genetic factor
· Loss of mental function
· Thyroid problems, such as hyperthyroidism
· History of drug or alcohol use
· Rare tumours
· The use of some medications
· A recent or past traumatic experience
· Post-traumatic stress disorder (PTSD)
· Chronic pain

Factors that can also cause Anxiety Attack

· Divorce or bereavement
· Financial pressure
· School pressure
· Family or Relationship conflict or problems
· Environmental factor
· Changing job
· Short-term memory problem
· Public speaking
· Loss of mental function
· Death of a loved one
· Coping problems
· Work-related stress

Triggers of an anxiety attack:

· Exposure to a phobia trigger
· Public speaking
· Fear of panic attack


  • Social isolation
  • Depression
  • Suicide
  • Trouble sleeping (insomnia)
  • Physical illness
  • Substance abuse
  • Poor quality of life
  • Headaches and chronic pain
  • Problem functioning at school and work
  • Bowel and digestive problems
  • Heart problems

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What is the treatment for Anxiety attacks?

Treatment of Anxiety includes:

  • Therapy:
    1. Cognitive Behavioral Therapy
    2. Exposure Therapy
  • Cognitive Behavioral Therapy: CBT treats anxiety disorders, alcohol and drug use problems, depression, and several mental illnesses. It is a psychological treatment and typical talk therapy.
  • Exposure Therapy: It encourages you to comfort your fears and anxiety disorder. It is a kind of behavioural therapy. Exposure therapy helps people to overcome their specific worries.


Lifestyle tips:

  1. Stay active
  2. Eating a healthy diet
  3. Exercise
  4. Get up early
  5. Avoid drug and alcohol use
  6. Trying a new activity
  7. Being social
  8. Knowing personal triggers
  9. Manage stress
  10. Deep breathing
  11. Setting goals
  12. Learning some relaxation techniques
  13. Get enough sleep
  14. Avoid taking caffeine
  15. Managing your time to reduce stress
  16. Support groups for people with medical conditions

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Anxiety Attack rarely lasts more than 30 minutes but usually peaks within 10 minutes. But during the short time, you feel terror, your heartbeat increases, and you feel difficulty breathing, shaking, and trembling.

Calm down After an Anxiety Attack

An anxiety Attack is a feeling of sudden fear, which is intense. It can also have signs like shortness of breath, chest pain, headache, and eating more or less than usual. They can make you feel that you have a heart attack or even die.

It would be best if you tried this an anxiety attack:

  • Breath in as gently, slowly, and deeply as you can through your nose
  • Breath out through your mouth, slowly, gently, and deeply
  • Focus on your breathing
  • Close your eyes
  • Drinking enough water (water has natural calming properties)
  • If it is possible, you should take a nap. (because after the attack, you feel tired)

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