By Jennifer Perez
Social anxiety attacks can develop when you are in the midst of other people, these panic attacks can be very discomforting; however they are harmless.
A panic attack is simply the way your body reacts when your subconscious mind feels that there is some kind of threat to your safety. For instance, if you are being chased by a lion, you will undoubtedly experience panic attack. This type of situation is what triggers the panic response. Your subconscious mind simply believes that you are in a dangerous situation in social gatherings, and goes on to instruct the body to quickly respond to this danger.
A social anxiety attack can be very embarrassing, especially in social situations where your boss is present. If he/she sees you freaking out at a party well, let’s just say that you can kiss that nice corner office goodbye. Thankfully, you can learn how to calm anxiety on demand.
What Are the Symptoms of Social Anxiety?
Before you know how to calm anxiety, you will need to know the symptoms first. You will experience four or more of the following symptoms when you are in a social situation:
Fear of losing control
Racing heart beat or palpitations
Short of breath
Pain in the chest area
Hot flashes or chills
Feelings of being choked
Upset stomach or feelings of shaking
Tingling or numbing sensation
How to Calm Anxiety 101
Take-in short breathes and deep breaths out: When you notice that you are experiencing social anxiety, you will realize that you take in short breaths in and out – this is known as hyperventilating. What this actually does is to create an overload of oxygen in the blood and increase adrenalin, which your body doesn’t need during anxiety attacks. By breathing out longer than you inhale, you will reduce the panic attack’s momentum and help your body calm down.
Go to the bathroom and splash cool water all over your face: The first thing some people learn when knowing how to calm anxiety quickly is by splashing cool water all over their face. When you splash cold water on your face, this will slow down the heart rate immediately.
Breathe in and hold it for 5 to 10 seconds: When you notice that you are suffering a social anxiety episode, hold on to your breathing for 5 – 10 seconds. Your heart rate will slow down when you hold your breathing. Then, you can start breathing normally afterwards.
When it comes to learning effective ways of how to calm anxiety, you need to understand that the breathing technique works well, as there are times when you may not be able to dash to the bathroom to splash water on your face, especially when it took you forever to apply your makeup or you are in a place where you are seated where getting up will mean that you will distract the attention of the whole room.