Heart palpitations, dizziness, shortness of breath, fainting. These symptoms all have one thing in common and that is their cause--an anxiety attack. While it can be difficult, these symptoms can be managed, even controlled. But you must first have the right tools in place to control your anxiety.
Meditate
The HelpGuide website states that a variety of meditation techniques have proven effective for reducing anxiety. When practiced on a regular basis, meditation changes your brain, increasing activity on the left side of the brain which is responsible for feelings of peace and happiness.
The basis of meditation is breathing. While sitting in a comfortable, yet upright position, close your eyes and begin taking slow, deep breaths in through your nose, exhaling slowly through your mouth. If your mind begins to wander, bring your focus back to your breathing. To help you stay focused, choose one or two words you can repeat with each inhalation and exhalation. Continue this until you feel completely relaxed.
Take a Tai Chi Class
Tai chi is similar to yoga; however, its roots are in martial arts. You set your own pace, but when doing tai chi with others, it is common for all involved to be moving in sync with one another. The movements are slow and flowing, and the emphasis is on concentration, relaxation and the flow of energy throughout your body. When practicing tai chi, the main focus is on breathing, just as in meditation. When all of these are combined, your body and mind become relaxed, releasing all anxiety.
Massage Therapy
Your muscles and your mind go hand-in-hand; as one relaxes, so does the other. Therefore it only stands to reason that when you undergo a deep body massage, and your muscles begin to relax, your mind will automatically follow.
If you do not always have the means to see a massage therapist, you can try self-massage. HelpGuide suggests performing a scalp massage. To do one, place your thumbs behind your ears and your fingers on your head. Making circles with your fingertips, you gently move your scalp back and forth for 15 to 20 seconds.
You can also perform an exercise to relieve shoulder tension. Place one arm across the front of your body on your opposite shoulder. Press firmly on the muscle, just above the shoulder blade, using a circular motion to massage the tension away. Once relaxed, change sides.
Guided Imagery
Guided imagery is a visualization technique that relaxes you by helping you envision yourself in a happier, stress-free place. This can be anywhere that makes you happy: the beach, the ski slopes, the woods. To make it more real, use all five senses. Feel the sun on your face, taste the salt from the ocean water in your mouth. Listen as the waves gently lap against the beach and smell the sea air as it blows past your face. As you imagine yourself in this place of peacefulness, you will feel your anxiety and worries begin to fade.
