How To Deal With Anxiety Attacks – Two Diffusion Techniques


More people are affected by anxiety than ever before and this has given rise to a great deal of information being written about  how to deal with anxiety attacks. In this article we will talk a little about anxiety and anxiety attack and then move on to a couple of solutions for regaining control when an anxiety attack strikes.

Anxiety is mild nervousness that is part of a human beings natural fight or flight mechanism, passed down from centuries past. It’s a normal and necessary part of our physiological and psychological makeup, if for no other reason than to add a little spice to our lives. After all most of us enjoy a little intrigue, suspense, excitement, or anticipation once in a while. But anxiety attack are not that mild zestful fun experience that makes us want to ride the Ferris wheel one more time. Instead they are very stressful and sometimes debilitating experiences that can, and often do, produce symptoms such as trembling, sweating, dizziness, fear of losing control, and  a noticeable increase in heart rate, along with many other unpleasant symptoms. So finding honest answers about how to deal with anxiety attacks can be a very important part of achieving wellness and happiness.

How to deal with anxiety – Two diffusion techniques

*Learn to breath: Developing and utilizing an anxiety attack breathing technique is very important. Perhaps you were on your way to the big job interview and the stress and gravity of anticipating the big event was simply too much. Should you call and cancel, or try to diffuse the situation before you get there. There is very good chance if you learn to master your breathing you will be able to recover quickly and be on your way to getting that dream job. Here’s how it is done:

Inhale deeply and slowly through your nose

Hold the breath for a slow count of six

Slowly breathe out through your lips to a count of eight, making a slight hissing sound.

Repeat five to ten times until you feel anxiety starting to lift. Repeat session if needed.

Note: If this doesn’t work grab a paper bag and try breathing in and out of the paper bag with the opening wrapped around your mouth. This extra step will recalibrate the ratio of oxygen to carbon dioxide and will shorten the duration of any anxiety attack.

*The hard medicine of exposure therapy: When one talks about how to deal with anxiety attacks exposure therapy can’t be excluded. Exposure therapy is only used as a method for how to deal with anxiety when an identifiable and specific factor is causing you to experience extreme stress. This form of therapy requires repeated exposure to the feared object or situation, either literally or through imagination. The theory is that over time the stimulating event will lose its effect. Two variants of exposure therapy are flooding and graduated exposure. Flooding exposes the person to the anxiety producing stimulus for as long as 1 or 2 hours. Graduated exposure gives the person a greater degree of control over the length and frequency of exposures and may be as short as 1 or 2 minutes. 

How to deal with anxiety is a complicated matter with many variables and often requiring multiple remedies. One the most helpful of these additional options are herbal remedies for anxiety. Herbal remedies can be used to support and enhance other forms of non prescription solutions like the two we have briefly explored in this article. If you are searching for honest answers as how to deal with anxiety attacks herbal remedies certainly are a safe and effective natural option worth considering.