A five-minute breathing exercise to help you relax/ShutterStock
In the video: the breathing techniques that will calm you down in any stressful situation
Anxiety is an integral part of everyone's life, certainly for those who live in Israel, and even more so after the events of last night. We all experience it to one degree or another, but some people suffer from anxiety more deeply than others and more frequently, and then they may feel irrational worry in response to everyday situations that do not cause anxiety in most people. This can manifest itself in pressures in the chest, a feeling of suffocation, trembling and sweating, shortness of breath, dizziness and sometimes a tingling sensation around the mouth or in the fingers. These symptoms can in certain contexts suggest an anxiety attack event (and in some cases also a heart attack, so in case of doubt it is always better to consult a doctor).
Some people who develop anxiety disorders may not respond well to common anxiety treatments such as cognitive behavioral therapy and antidepressants. A study published in the journal PNAS
(Proceedings of the National Academy of Sciences) shows that recalling any symbol or sound unrelated to the triggers of an anxiety attack, or looking for such symbols and sounds, can help ease the effects of the attack. The reason for this is that those "safety signals" activate a different network in the brain, which promotes calmness and reduces fear. According to Paula Odriozola of the Department of Psychology at Yale University, a lead researcher in the study, "Such a safety signal can be a piece of music, some person, and even an inanimate object such as a puppet of an animal, which represents the absence of threat."
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The researchers tested the effects of safety signals on anxiety-inducing triggers in mice and in humans. In one test, the subjects viewed a form that is associatively related to a threatening outcome, followed by a threatening form and a secondary non-threatening form. The brain scans showed that this exposure triggered a unique neural network. From this the researchers concluded that gradually exposing people to the source of their fear teaches their brains to respond differently to what was once perceived as a threat, and this leads to a lower level of associated anxiety.
During the attack, look for a symbol or sound unrelated to the source of the threat. Sheldon from the Big Bang blows into a Nir bag/Giphy
In addition, the subjects' exposure to the shape that served as a safety signal further suppressed their fear during an anxiety attack. In IFLScience it was reported that the image mainly activated the anterior hippocampus region of the brain, which responds to receiving threats.
The researchers recommended that people who suffer from anxiety attacks find safety signals to think about or look for during an attack. This may reduce their response to the threat and may even prevent future attacks. "Exposure therapy relies on fear extinction, and although a 'safe memory' is formed during treatment, it always competes with the previous memory of the threat," said Dylan Jay, a Yale psychology professor and senior author of the study. "This competition forces the treatment to be wary of degenerating back into fear - but never to associate a memory of threat with safety signals."
The researchers also noted that more studies are needed to better understand how safety signals can help in the long term for adults and children diagnosed with anxiety disorders.
There are other methods that can help
If the safety signal method still does not work for you, there are other things that can be done to ease the feeling of anxiety such as slow breathing, relaxation techniques such as mindfulness and meditation or regular exercise.
Remind yourself that this is a feeling that most people experience at some point in their lives, and that you are definitely not alone in the struggle.
If that doesn't help either, talk about these feelings with a friend, family member or professional and get support and help from them. Psychological treatments, such as cognitive behavioral therapy (CBT) can help, as well as drug treatments. Sometimes a pharmacological psychiatric intervention is necessary. What not to do? Seeking solace in alcohol, cigarettes or drugs - this may make it easier for a moment, but in the long run it will only make the situation worse.