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Home » Mood Magazine » Health & Wellness » How to Calm an Anxiety Attack: Natural Methods and Wellness Aids

How to Calm an Anxiety Attack: Natural Methods and Wellness Aids

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Anxiety attacks, characterized by sudden surges of overwhelming fear and stress, have become a common concern in today’s bustling lifestyle. Managing such episodes requires a blend of understanding, self-help techniques, and sometimes, wellness supplements.
This article aims to provide insightful information on mitigating anxiety attacks naturally and introduces some innovative products from Mood Wellness that may be beneficial.

Understanding Anxiety Attacks 

An anxiety attack can unfurl a storm of discomfort and fear, often without a warning sign.
The common heralds of an anxiety attack include:

  • Rapid heartbeat
  • Sweating
  • Trembling or shaking
  • Shortness of breath
  • A feeling of impending doom or danger
  • Chest pain
  • Dizziness or lightheadedness
  • Nausea

The roots of anxiety attacks may dig deep into chronic stress, hormonal imbalances, or traumatic past experiences, and sometimes, they sprout without any apparent trigger. Recognizing the early signs and understanding the underpinnings of anxiety attacks pave the way towards effective management.

Causes of Anxiety Attacks

Anxiety attacks can stem from varied sources and often, a clear cause may not be identifiable. Here are some potential triggers and risk factors:

Mental Health Disorders:

  • Generalized Anxiety Disorder (GAD)
  • Social Anxiety Disorder
  • Post-Traumatic Stress Disorder (PTSD)
  • Specific phobias (e.g., fear of flying or heights)

Life Stressors:

  • Financial stress
  • Sleep deprivation
  • Job stress
  • Relationship issues

Risk Factors:

  • Introverted personality
  • Childhood trauma
  • Major life changes (e.g., relocation, new job, marriage)
  • Substance misuse or withdrawal

Situational Fears:

  • Public speaking
  • Overwhelm due to excessive obligations

These factors can individually or collectively contribute to the onset of anxiety attacks, with different individuals having unique triggers and experiences.

How to Calm an Anxiety Attack?

Tackling anxiety entails a mix of preventive measures and immediate coping techniques during an attack.

Immediate Coping Techniques (During an Attack)

Harnessing the mind amidst the whirlwind of an anxiety attack requires a blend of grounding, breathing, and mindfulness techniques. Here are several immediate coping strategies that can be employed during the onset of an anxiety attack:

1. Grounding Techniques

  • The 5-4-3-2-1 Exercise: This grounding exercise anchors you to the present moment by engaging your five senses. Here’s how it’s done:
    • Identify five things you can see around you.
    • Recognize four things you can touch or feel against your skin.
    • Acknowledge three things you can hear.
    • Discern two things you can smell.
    • Identify one thing you can taste. This technique helps divert your focus from anxiety to your immediate surroundings.

2. Deep Breathing

  • Guided Breathing Exercise: Deep breathing exercises can help you regain control over your breath, thereby reducing anxiety symptoms. Here’s a simple guide:
    • Inhale slowly through your nose for a count of four.
    • Hold your breath for a count of four.
    • Exhale slowly through your mouth for a count of six.
    • Repeat until you feel calmer.

3. Mindfulness Meditation

  • Focused Meditation: Mindfulness meditation helps divert attention from distressing thoughts. Here’s a quick step:
    • Find a quiet spot, sit comfortably, close your eyes if it feels comfortable, and focus on your breath.
    • If your mind wanders, gently bring it back to your breath or the sounds around you.

4. Positive Affirmations

  • Calming Phrases: Repeating calming and reassuring phrases can provide comfort. Here are some examples:
    • “I am safe.”
    • “This too shall pass.”
    • “I am in control of my emotions.”

5. Physical Grounding

  • Sensory Engagement: Engaging your senses can help ground you. Here’s how:
    • Hold onto a piece of ice or a cold object.
    • Feel the texture of an item nearby, like the fabric of your clothing or the surface of a desk.

6. Cooling Splash Strategy

  • Cold Water Technique: A splash of cold water can be invigorating and grounding. It triggers the mammalian diving reflex which helps in reducing heart rate and promoting calmness. Here’s a quick step:
    • Splash your face with cold water.
    • This quick shock to the system can divert your mind from distressing thoughts, offering momentary relief.

Each of these coping techniques offers a route to navigate through the stormy waves of an anxiety attack, providing a buoy of calm amidst the turbulent emotional seas. By practicing these methods, you cultivate a toolkit of resilience, ready to deploy when anxiety strikes. The aim is to explore and find what resonates with you, as each individual’s experience with anxiety is unique. These immediate coping strategies are like friendly companions in your journey towards tranquility, aiding in the restoration of calm during the tempest of an anxiety attack.

Preventive Techniques

When it comes to calming anxiety attacks, it’s not only about finding quick fixes but also about looking for lasting solutions. Talking to a professional, making some life changes, and trying natural remedies are all ways you can keep anxiety attacks at bay. Let’s explore these paths in detail:

1. Start Talking Therapy 

Talking therapy is a great way to work through the things that trigger your anxiety attacks. Here’s a look at some therapy types:

  • Cognitive Behavioral Therapy (CBT): This is a sort of talking therapy that helps you recognize and change negative thoughts and behaviors. It’s like learning to untangle the knots in your mind that cause anxiety.
  • Exposure Therapy: Imagine being afraid of spiders and then slowly learning to be around them without panicking. That’s what exposure therapy does; it helps you face your fears slowly and under guidance.
  • Eye Movement Desensitization Reprocessing (EMDR): It’s a big name, but what it does is simple. It helps you process bad memories that might be causing your anxiety, making them less scary.
  • Online Therapy: If going to a therapist’s office feels overwhelming or doesn’t fit into your schedule, online therapy is a good choice. It’s like having a therapy session but on your computer or phone.

2. Make Meditation a Habit

Meditation can be a way to give your mind a mini-vacation. Here’s how it helps:

  • Daily Practice: Making meditation a daily habit can help train your brain to react calmly. Apps like Mindfulness.com can be a great starting point.
  • Mindfulness: This is a type of meditation where you learn to live in the moment. It helps you become aware of your thoughts and feelings which can be a big help in managing anxiety.

3. Change Your Lifestyle

Sometimes, small changes in your daily routine can make a big difference. Here are some ideas:

  • Cut Down on Caffeine: Caffeine can make your heart race, which might trigger anxiety. Try reducing your caffeine intake and see how it feels.
  • Eat Well: Eating a balanced diet can help keep your mood stable.
  • Sleep Well: Make sure you’re getting enough rest. Sleep is when your brain gets to recharge.
  • Move More: Exercise can be a great way to burn off anxious energy. Find an activity you enjoy and make it a part of your routine.

4. Explore Herbal Remedies

Nature has its own calm-inducing remedies. Here are some herbs known for their potential soothing properties:

  • Chamomile: Known for its calming properties, chamomile can be taken as a tea or supplement.
  • Lavender: The soothing scent of lavender can be relaxing. You can use it as an essential oil, in a bath, or as a dried herb.
  • Passionflower: This herb has been used to treat anxiety and sleep disorders. It’s available as a tea, tincture, or supplement.
  • Lemon Balm: Lemon balm may help relieve anxiety and promote sleep. It’s often taken as a tea, tincture, or in capsule form.
  • Ashwagandha: A popular adaptogenic herb that might help your body cope with stress.
  • Holy Basil (Tulsi): Holy basil is considered an adaptogen, helping to support the body’s stress response.
  • Valerian Root: Often used for sleep disorders, valerian root might also help with anxiety.
  • Kava Kava: Known for its calming effects, it might help relieve anxiety. However, be cautious and consult with a healthcare provider as it has been associated with liver damage.

It’s important to do thorough research or consult with a healthcare provider before trying new herbal remedies, especially if you are pregnant, nursing, have existing health conditions, or are on other medications. Herbal remedies can interact with medications and may have side effects, so it’s crucial to use them responsibly.


5. Practice Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is like giving your body a massage but from the inside. Here’s how it works:

  • Understanding PMR: This technique is about tightening and then slowly releasing each muscle group in your body, starting from your toes and ending at your head.
  • Benefits: It’s a way of releasing physical tension and at the same time, it helps to relax your mind. You get to know what tension—as well as relaxation—feels like in different parts of your body. This can be a big help in managing anxiety.
  • Getting Started: Find a quiet spot, get comfortable, and then work through your muscle groups. Tighten each muscle group for about five seconds and then relax for 30 seconds before moving to the next one.

Each person’s journey to easing anxiety is unique. It might take some time to find what works for you, and that’s okay. The important thing is to keep exploring and find what makes you feel better in the long run.

Navigating Situational Anxiety: Recognizing Triggers and Crafting Solutions

Situational anxiety attacks often emerge from the shadows when we least expect them, usually triggered by specific scenarios or changes in our environment.

These transient yet intense bouts of anxiety can hijack our calm, spiraling into a whirlpool of distress.
Common situations such as public speaking, job interviews, social gatherings, or unexpected life changes can be fertile grounds for situational anxiety to flourish. 

Understanding the common situations where anxiety attacks can occur and having a toolkit of solutions can be a game-changer in managing and overcoming situational anxiety. The recommended solutions can range from preparatory measures, grounding techniques during the attack, to seeking professional guidance for a long-term resolution. 

Below is a table that outlines typical situational anxiety triggers and the recommended solutions to navigate through them.

Situational TriggersRecommended Solutions
Public Speaking– Preparation and Practice
– Mindfulness and Breathing Exercises
– Professional Public Speaking Training
Job Interviews– Mock Interviews
– Relaxation Techniques
– Professional Career Counseling
Social Gatherings– Social Skills Training
– Mindfulness and Grounding Techniques
– Cognitive-Behavioral Therapy (CBT)
Unexpected Life Changes– Stress Management Techniques
– Support Groups
– Professional Counseling
Excessive Obligations– Time Management
– Mindfulness Meditation
– Seeking a Balance Between Personal and Professional Life

By pinpointing the situational triggers and employing the corresponding solutions, individuals can better equip themselves to sail through the choppy waters of situational anxiety. This proactive approach not only alleviates the immediate symptoms but also contributes to building a robust foundation for long-term mental wellness.

Exploring Natural Supplements: Mood Wellness Products 

Mood Wellness offers a distinct array of products crafted to foster relaxation and potentially assist in managing anxiety. 

Relax Drops Oils (1000mg or 2000mg CBD):
Available in two potency options, these oils are formulated to alleviate stress, tension, and promote body relief. The 1000mg CBD oil is a perfect addition to your wellness routine, while the 2000mg variant provides extra strength for more demanding stress and body discomfort situations, both ensuring fast absorption and featuring a user-friendly dropper.

Relax mood icon
For Calmness & Stress Relief*


Daily Bliss Gummies (CBD + Cordyceps Gummies) 

These vegan-friendly gummies pair the calming effects of CBD with the adaptogenic benefits of Cordyceps mushrooms, offering 25mg of CBD and 250mg of Cordyceps per gummy to support mental clarity, a balanced mood, and a sense of calmness without the worry of a hangover or feeling out of control​.

Unfolding the Essence – A Glimpse into Relax Drops Oils and Daily Bliss Gummies

ProductKey IngredientsPotential BenefitsUsage Instructions
Relax Drops OilsCBDPromotes relaxation, Manages stressRefer to the product page for usage instructions
Daily Bliss GummiesCBD + CordycepsSupports mental clarity, Balances moodRefer to the product page for usage instructions

CBD for Stress Management

CBD (Cannabidiol), a derivative of the hemp plant, has garnered attention for its potential in managing stress and promoting relaxation. Unlike THC, CBD is non-psychoactive, making it a preferred choice for individuals looking for relief without mind-altering effects. Here are some ways CBD may be beneficial:

  • Promotes Relaxation: CBD may help in promoting a calm mind, which is essential in managing stress and anxiety.
  • Supports Balanced Mood: By interacting with the body’s endocannabinoid system, CBD may help in supporting a balanced mood and emotional well-being.
  • Enhances Sleep Quality: Stress often interferes with sleep; CBD’s potential calming effects may aid in improving sleep quality.

Cordyceps for Calmness

Cordyceps, a type of medicinal mushroom, has a rich history of use in traditional medicine for its myriad health benefits. Here are some ways Cordyceps might promote calmness:

  • Adaptogenic Properties: As an adaptogen, Cordyceps may help the body cope with stress by supporting adrenal function and balancing cortisol levels.
  • Supports Mental Clarity: Cordyceps might aid in enhancing mental clarity and focus, which can be beneficial in managing anxiety and promoting a calm mind.
  • Promotes Relaxation: Through its potential adaptogenic and calming properties, Cordyceps may help in promoting relaxation, making it a valuable aid in the quest for calmness amidst the storms of anxiety.

The Calming Voyage – Delving into the Benefits of CBD and Cordyceps

IngredientPotential BenefitsAdditional Information
CBDPromotes relaxation, Supports balanced mood, Enhances sleep qualityNon-psychoactive, Derived from the hemp plant
CordycepsSupports mental clarity, Promotes relaxationAdaptogenic, Supports stress management

Conclusion

Overcoming anxiety attacks involves a blend of self-awareness and proactive steps. Here’s a simplified breakdown:

  • Understanding Triggers: Know what causes your anxiety to better address it.
  • Self-Help Techniques: Use grounding exercises, breathing techniques, and mindfulness meditation to manage symptoms.
  • Wellness Supplements: Explore products like Mood Wellness’s Relax Drops Oils and Daily Bliss Gummies for additional support.
  • Professional Guidance: Consider talking therapies like CBT to work through triggers and build coping skills.
  • Healthy Lifestyle: Maintain a balanced diet, regular exercise, and adequate sleep to support mental health.
  • Continuous Exploration: Everyone’s anxiety is unique, keep exploring different strategies to find what works best for you.

By integrating these steps, managing anxiety becomes a structured yet personalized journey toward a calmer mind and a healthier life.

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