Sameera Reddy speaks about anxiety attacks; here’s what can help

Taking a cue, here are a few cognitive strategies that have emerged as a potent coping tool, according to Dr Nisreen Merchant, mental space psychologist and psychotherapist. “These strategies, rooted in the exploration of the connection between neurological processes, language, and behavioural patterns, offer a diverse array of techniques designed to empower individuals in their quest for emotional equilibrium,” she said.

Here are techniques that can help.

Anchoring: At its core, this approach involves associating a specific physical touch or gesture with a state of calm. By employing this technique, individuals can cultivate a unique anchor that, when activated, triggers a return to a serene mental state. Such anchors become invaluable tools during moments of heightened anxiety, providing a lifeline to tranquility.

Reframing: This technique champions the art of shifting one’s perspective on stressful situations. By dissecting the event and recontextualising it in a more positive light, individuals can diffuse the intensity of anxiety. This reframing empowers individuals to see challenges as opportunities for growth, rather than insurmountable obstacles.

Visualisations: The power of guided visualisations cannot be overstated. Employed to envision oneself in a state of profound calm and well-being, these mental scenarios can effectively reduce anxiety, fostering a sense of control over one’s emotional landscape through repeated practice.

Self-talk: The dialogue we maintain within ourselves carries immense influence over our emotional states. Monitoring this inner dialogue, identifying negative self-talk, and replacing it with positive affirmations are advocated. Through this process, individuals can challenge irrational thoughts and cultivate a more compassionate inner voice.

Here’s how meditation helps (Source: Freepik)

Time-based techniques: Innovative time-based techniques delve into the origins of anxiety. By tracing the root causes of anxiety, individuals can gain profound insights and, subsequently, embark on a journey of healing and release.

 

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The art of modelling: Identifying individuals who excel in handling stress and emulating their behaviour and thought patterns is another approach.

“Incorporating these cognitive strategies into one’s daily routine requires diligence and practice. It is advisable to seek guidance from certified practitioners or therapists for personalised support. Furthermore, coupling these strategies with a holistic lifestyle encompassing regular exercise, a balanced diet, and adequate sleep can help one stay resilint in the face of stress and anxiety,” Dr Merchant said.

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