Quick things to do if you are having an anxiety attack

With an abundance of stress and fast-paced lives, we are getting more anxious by the day. And that's leading to growing cases of anxiety disorders, which range from generalised fear to panic attacks and obsessive compulsive disorders. These can cause disability and hit economic production. The country's first state-level disease charts, which were recently published in the medical journal The Lancet, found that anxiety disorders are growing in India, especially in the literate and urbanized states, such as Maharashtra, Delhi, Andhra, Karnataka and Kerala. But why let it affect you? The next time you feel you are about to get a panic attack, try these easy hacks to feel calm and relaxed.

ASMR ASMR or Autonomous Sensory Meridian Response videos are a rage online, and not without reason. The triggers to achieve ASMR include whispering, personal attention, crispsounds and slow movements. In this sensoryphenomenon, people experience a tingling, static-like sensation acrossthe scalp, back of the neck and at other areas of the body in response to specific triggeringaudio and visual stimuli. A 2015 study by the Swansea University, UK found thatthis sensation leads to feelings of relaxation and well-being. They also found temporary improvementsin symptoms of depression and chronic pain in those who engage in ASMR.

Smelling lavenderThis herb, which has calming properties, will come in handy when you are undergoing a breakdown. When you smell lavender, the olfactory nerve sends signals to the different parts of the brain which control emotions, mood, memory and the autonomic nervous system, which decides how we respond to situations. A 2009 study by the Department of Nursing, Youngnam Foreign Language College, Gyeongsan, Korea, found that inhaling lavender helped trigger biochemical stress reducers in the body. In another study on dental patients by researchers from the Medical University of Vienna, Austria, found that those who were stimulated with the ambient odour of lavender showed significantly less anxiety.

Fidget spinnersThis three-winged ball-bearing device has taken the world by storm and is said to calm you down. The clicking, spinning and twirling with the device keeps the hands busy and provides a distraction or sensory stimulation for those experiencing anxiety attacks, according to scientists. It helps you calm down and even helps in the case of problems like Attention Deficit Hyperactivity Disorder (ADHD).

Deep breathsBreathing is a great way to feel calm and relaxed. While short and shallow breaths are indicative of stress and anxiety, conscious, deep breathing sends signals to thevagus nerve in the brain that it is okay to relax. Researchers at the Harvard University, US, found that short periods of meditation, using breathing as a focus, helps alter the body's response to anxiety and stress.

Using a stress ballStress balls work as sensory toys to help you feel calm. A 2015 study by the University of Surrey, UK, found that squeezing a stress ball during surgery can lower anxiety levels by 18 per cent and pain by 22 per cent. Another study published in the journal Cancer Nursing Practice in 2015 found that squeezing stress balls along with taking four slow breaths helped people with cancer relieve anxiety before and during medical procedures.