What are the recommended therapies to improve anxiety attacks?

Anxiety is among the most common problems that currently harm people. There are even cases where other pathologies, such as having an overactive thyroid, can cause the appearance of anxiety disorders. Therefore we will talk about, what are the therapies to improve anxiety attacks?

According to the Ministry of Health, it is highlighted that practically the entire world population has suffered or at some point will suffer from anxiety episodes at some stage of their life. Since this kind of problem is very unknown unless it is suffered, it is often difficult to prevent it.

Despite the anxiety represents a huge obstacle in daily performance, is part of human biology. Since it adapts to the demands of humanity itself and its rhythms of life. Thus, instead of ending the problem, it is convenient to follow the thoughts with the aim of reducing the chances of suffering it or in its difference to control it once it appears.

It is true that anyone is capable of suffering from this pathology, but there are some psychological recommendations for anxiety that will be of great help.

Methods to improve anxiety attacks

Here are some of the best psychological techniques for anxiety with effective results:

Rational Emotional Behavioral Therapy

Albert Ellis was the American psychologist capable of creating an effective stream of thought for the improvement of anxiety. This is based on the reflection on thoughts, to determine behavior through emotions. It has a lot to do with Stoic philosophy and with reflections, such as those left by Epícteto for example.

Said famous philosopher was also a Greek slave. One day his master, being tired of Epictetus' inefficiency, reprimanded him by twisting his arm. However, the philosopher calmly replied that having twisted his arm would be useless, he would still have an inefficient slave and would make things worse.

This serenity and way of finding solutions through an analysis of thought, is what this person is looking for. anxiety treatment.

Albert Ellis in the company of Aaron Beck affirmed that between situations and emotions there is a thought that is distorted, since those situations or events do not provoke emotion. Let's take an example, assuming that a loved one passes away, you don't instantly experience sadness and neither does depression. However, after a few minutes, tears may be shed, as all the information will have been analyzed.

Now let's take this example to anxiety. First, you will have to think about how to deal with an anxiety attack, think about why you are in that situation, if what you think is rational or not or if it is useful. It will be observed that all the answers will be negative and that is where alternative thoughts must be sought to change the matter.

You have to be very careful with friends, family and romantic partners, since in these situations it is common for irrational thoughts to come out. This is where this therapy takes steps to treat anxiety.

– Identify what causes disturbances. Example I am never good at anything.

– Analyze what you say to yourself. I have not met my parents' expectations.

– Modify thoughts.

Diaphragmatic breathing

Another of the techniques for treating anxiety it is diaphragmatic breathing. Also known as a progressive relaxation technique or autogenous relaxation. It is based mostly on a variety of meditation techniques, with which it is possible to achieve a momentary calm. Unlike the previous technique, this is not long-lasting, but it also works to improve anxiety attacks.

For every human being, breathing is an essential element, as it helps the body to function properly. Diaphragmatic breathing is among the best therapies to improve anxiety, as it offers several benefits. Allowing a series of diaphragmatic stimuli to be carried out, which in turn allow the stimulation of certain parts of the body that produce relaxation.

Performing this technique consists of the following steps:

Inhale through your mouth and fill your lungs for 3 seconds.

Exhale progressively, as well as constantly through the nose.

Breathe slowly and steadily, as the mind focuses on the sensations that are perceived. Repeat the 3 seconds and you start over.

Exposure techniques

If you are still worried about what to do in the face of an anxiety attack, exposure techniques will be ideal for treating anxiety problems. It is a therapeutic procedure specifically designed to treat this kind of problem. It has been a contrast technique, where its objective is to make the patient face the origin of his anxiety to finally overcome it.

Through a technique like this, the patient will avoid taking maladaptive behaviors that are harmful, such as abusing alcohol. Thus, it will be observed that the thoughts that are perceived do not correspond to the real event, significantly reducing anxiety levels.

Natural remedies for Anxiety

Along with the psychological methods that have been mentioned, it is a good idea to try some natural remedies for anxiety management.

You may also like: Anxiety about consuming sweets: how to overcome this problem?


Exercising is a great way to burn off all the energy that comes with anxiety attacks. It is also a great help when it comes to anxiety episodes caused by high-stress events. There are even studies that suggest that exercising can be very beneficial for those who suffer from the stress of quitting smoking.

To meditate

Practicing meditation significantly helps to reduce forward thinking, making it easier to control stress and, of course, anxiety. There is a wide range of styles of meditation and each of them are very helpful. Among these is mindfulness or mindfulness, as well as the meditation that is practiced before yoga.


Finding a way to express the anxiety attack could make it manageable. Research has suggested that journaling and other types of writing may be effective in helping people control this problem.

Relaxation exercises

Certain people often unconsciously tense their muscles, clenching their jaw in highly anxious situations. If relaxation exercises are performed progressively it would be of good help.

Lie down in a comfortable enough position. Slowly proceed to contract and relax all the muscles. Starting with the toes, reaching up to the shoulders and finally to the jaw.


Enjoying the aroma of oils that come from relaxing plants, helps to facilitate the management of anxiety and stress. Some scents work better for certain people than others, so it will be necessary to experiment with various alternatives.

The most used is lavender. Studies carried out in 2012 verified the effects of aromatherapy made with lavender to treat insomnia in people between 45 and 55 years of age. It was obtained as a result that the lavender aroma could decrease the heart rate in a short term, improving sleep problems.

Herbs tea

Finally, another good option for the relief of anxiety attacks is to consume herbal tea. There are you want to consider that nothing else the procedure of the preparation of the tea is something relaxing. But it is also true that some herbs generate relaxing effects, helping to reduce this type of problem.


Psychology and mind

Psychology and mind

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