Extinguishing your Own Anxiety

Extinguishing Your Own Anxiety

Anxiety or panic attacks happen when the mind and the body have been alarmed from physical and/or mental threat. It is the body’s own alarm system that activates the consciousness of the whole body to be aware from the threat.

However, too much anxiety is not healthy. Recurring panic attacks which results from feared events can impose unhealthy effects to both mind and body.

Our body can’t distinguish imaginary threat from real threat, and it is our mind the fuels the thought of the possible danger of such threat, sending the alarm to our system and make us panicky. The mind then scans the environment to look for protection from such threats; as a result the mind mixes anxiety attacks with other things in the environment, even unrelated things to start the panic attack.

Our mind is very powerful, external signs can initiate panic attacks, causing subsequent recurring attacks in the future. This then will lead the person to completely avoid the things and places that triggers his or her anxiety, making him or her unsociable. This is the reason why it is very important to quench the anxiety as soon as it occurs.

There are actually two main focuses of panic attacks, the first one is the physical sensation of arousal and the second one is the thoughts or the images the fuels the attacks. You can always avoid the things and places that trigger the attacks, but this will not help you fight the attack from controlling you. The best way to have a full control of the fear is to gradually immerse yourself in such condition of sensations and imagery until you get so used to it that it will not affect you at all.

There are techniques to help you desensitize your tantrums; through exteroceptive and interoceptive desensitization activities.

Exteroceptive desensitization

Changing your external perception of fear is one way to fight your fear. Things and events that caused your anxiety recur in your mind, meditation and relaxation techniques like deep breathing can help you drive away the attack. And with practice and constant repetition of such activity, the thing or the event that constantly make you nervous will gradually lose its power over you. And when you face the real event, you will find yourself comfortable and confident.

To do this, list the things that you think causes your panic attacks, rank them according to their effect and influence on you. You can gradually lose its control over you in facing them with controlled steps. You can start with the least situation or thing, and try to imagine yourself in the situation. Our mind is very powerful; you can get yourself to that in a matter of minutes if you just concentrate.

Interoceptive desensitization

This works by changing your internal thoughts of fear. At time, our body gets hypersensitive to the sensations, such as running up the stairs; this will certainly increase your heart rate. An increase and harder heart beat you feel from running up and down the stairs is almost the same in the kind of heart beat you feel when you are nervous. You may be afraid in experiencing panic attacks, but when exposing yourself, both your mind and body to situation where you can almost feel the same as when you are nervous, you will certainly reduce the severity and power of the anxiety over you.

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