How to calm an anxiety attack?

There are various ways to reduce the frequency of these attacks, which tend to occur regularly in people suffering from anxiety disorders. In this article, we'll look at the origins and manifestations of panic attacks, and then suggest various treatments, including those based on essential plant oils.

The origins and symptoms of panic attacks

Although anxiety attacks are usually triggered for no reason at all, there are situations that can encourage their onset. Some people quickly become nervous in public places, crowds or enclosed spaces, and this can be enough to trigger an attack. Panic disorder is when attacks occur on a regular basis, and can even become a daily problem for some particularly sensitive individuals. It's also a perverse disorder, since it feeds on the fear that the victim then develops of being confronted with the next attack. Anxiety then takes hold of the sufferer's daily life, and can have serious consequences for quality of life, as the sufferer is tempted to isolate himself or herself, refusing to see his or her family, or to go to work or social places. To calm an anxiety attack, you need to learn how to break this vicious circle. An anxiety attack generally occurs in people suffering from depression, obsessive disorders or post-traumatic stress. Its symptoms fall into two categories: physical and psychological. Physical symptoms include palpitations, tremors, difficulty breathing to the point of hyperventilation, dizziness, sweating and even chest pain. The fear and surprise provoked by these physical manifestations give rise to psychological symptoms such as a pronounced sense of danger, a paralyzing feeling of helplessness, panic, and sometimes, the fear of dying, becoming ill, or even going mad.

Different ways to calm an anxiety attack

When it comes to medication, anxiety attacks are often treated with anxiolytics, which are only a temporary relief and can easily lead to dependency.

An equally effective natural alternative is essential oils. These can be used both as an emergency treatment during an attack, and as a long-term treatment for generalized anxiety.

• Citrus essential oils are renowned for their relaxing properties (lemon, bergamot, orange, mandarin). You can use a diffuser or apply a few drops to a paper handkerchief or inhaler stick, and breathe in for 15 minutes or so.
• Roman chamomile essential oil is a powerful anti-stress agent, helping to relax muscles during a crisis.
• Fine lavender essential oil is reputed to promote relaxation and block dark thoughts. Perfect for calming night-time anxiety, a few drops can be applied to the pillow at bedtime.
• Marjoram essential oil is also excellent for promoting a good night's sleep.
• Ylang-ylang essential oil helps to regulate heart rate and lower blood pressure. Use diluted and in small doses.
  
  

It's essential to avoid stimulants such as coffee, alcohol or tobacco, and to learn to calm breathing through relaxation exercises. Ideally, you should tell a few people you trust, and ask someone to accompany you in high-risk situations. An informed entourage will be in a better position to help the victim if a crisis occurs, and will be able to reassure him or her during this difficult time.

Finally, the most important thing to do to calm an anxiety attack is to inform yourself and understand where the phenomenon comes from. This will help you to reduce your fear, put things into perspective, stop panicking and gradually reduce the number of attacks until they disappear. Getting to know yourself and your psyche better also helps you to take control of your anxieties and not suffer from them.

Anchoring yourself

Activities can help you put down roots:

• Take care of yourself! Eat a healthy diet, get a massage and relax as much as possible.
• Make sure you get enough sleep.
• Any activity that brings you into contact with nature: walks in the forest, countryside, mountains, gardening, swimming in the sea or a river.
• Sports activities that work the body, an essential element in anchoring: walking, running (ideally in nature).
• Spend time with positive people, friends, have fun.
• Meditation, sophrology, mindful walking, yoga, dance, tai chi, qi qong and other mindful activities.