The right things to do to overcome an anxiety attack

Palpitations, hot or cold sweats, feeling of suffocation or oppression, fear of dying... are all potential signs of a panic attack. Our tips for not being overwhelmed.

FOCUS ON YOUR BREATHING

Easy to say... but not easy to breathe when you have the feeling of running out of air! At the time of the anxiety attack , the important thing is to focus on exhaling.

• Sitting or standing, straighten your back without raising your shoulders and open your rib cage (bringing your shoulder blades together).
• Inhale through your nose for the time you are capable of (even a short one) while trying to inflate your stomach well.
• Without waiting, breathe out through your half-open mouth, slowly, as if you were blowing on an ember.
• At the end of the exhale, try not to breathe for 1-3 seconds.
• Inhale again and continue the cycle, favoring a lengthening of the exhalation as you go, without worrying about the inspiration, which will lengthen on its own after a few minutes.

WE EVACUATE THE TENSIONS

And also anxiety, heat, negative thoughts and emotions... thanks to an exercise which consists in contracting then releasing the muscles.

Sitting or standing, inhale while shrugging your shoulders and clenching your fists. Contract all the muscles of the body and face hard (like making a face) and hold the air in the lungs for a few seconds. Then blow hard through your mouth, releasing all your muscles: open your fists, drop your shoulders, relax your face... and try to become aware of the feeling of relaxation throughout your body. Repeat until you feel calm, remaining focused.

WE MASS

Very easy to perform, this comforting self-massage frees the chest from thoracic blockages and feelings of oppression.

• Sitting with your back straight, vigorously rub your hands together to warm them up, then place your hand on your sternum at chest level.
• Take a slow, deep breath. When exhaling, apply gentle pressure with the palm of your hand. Repeat 5 to 10 times, increasing the pressure with each exhalation.
• Finish by placing the right hand on the sternum, under the left clavicle, then rub vigorously up to the shoulder back and forth until you feel a sensation of heat.
• Start again by rubbing the right side with the left hand.

IN VIDEO: ESSENTIAL OILS THAT RELIEVE ANXIETY

Some essential oils have a strong anxiolytic power and are 100% natural. If you are regularly subject to anxiety attacks, you try to always have them on you (in your bag, at work, etc.). Pour a few drops on a handkerchief or inhale it directly from the bottle, for 1 to 2 minutes each time.