Anxiety attacks comprise panic and disturb existence for lots of Americans at least once each year. The National Institute of Mental Health states that around 19.1% of American adults suffer from an anxiety disorder within a twelve-month period.
Although a majority benefit from using the old-fashioned style of anxiety treatment, others soothe their worries using more of an obscure method called sensory awareness. This method can also help alleviate anxiety attacks and, in turn, help in the prevention of the mental crisis.
Causes Of Anxiety Attacks
Sensory awareness is a critical technique for and how anxiety attacks are illustrated. Panic attacks, also termed anxiety attacks, constitute very sudden bursts of discomfort and fear with some of the symptoms outlined, which usually last for about a year or even more, such as:
- A feeling of an uplifted heartbeat
- A sense of choking
- Possessing clammy hands
- Quivering or panting
- Apprehensive dread
Some of these incidents, especially to patients, will be fully irrational, and the most dramatic and destructive behavior will be, for example, an attempt to distance oneself from situations, objects, and people that may trigger a panic attack and, subsequently, anxiety.
What is the Importance of Sensory Awareness?
Sensory awareness can be defined as the practice of paying attention to the events related to one’s senses in a deliberate manner.
This is done in hopes of escaping distressing feelings and can be a good strategy to cope with distress. Here is how it works:
1. Sight
Use your eyes to look around your environment and identify at least five things in sight. They could either be readily present objects or minute things you will most likely ignore.
2. Touch
Try to identify four things that you can feel. This may relate to the material of your clothes, the atmosphere around you, or whatever you are seated or standing on.
3. Sound
Ask the person to listen for three distinct sounds that can be thought of as existing in the individual’s environment. This could be the surroundings, the pediatrician, or the child’s breathing or environmental sounds.
4. Smell
Find out two smells around you. If no smells are readily to be found, they may try and smell their hands or their clothes to see if there are any smells.
5. Taste
The person is instructed to concentrate on one, and only one taste that they wish to identify. In case no chewing or drinking takes place, the focus will be on a taste sensation in one’s mouth.
Research Supporting Sensory Awareness
One research from the Journal of Clinical Psychology conducted that mindfulness treatments, which involve the use of sensory awareness techniques, are useful in the treatment of anxiety and depression symptoms.
The researchers stated that these practices assist people to learn and grow in a non-judgmental manner, thereby discouraging a person’s tendency to react adversely to anxiety-provoking thoughts and sensations.
How Can a Person Implement Sensory Awareness in Daily Life?
It’s simple to include sensory awareness in your daily life, by simply following a routine plan. Incorporating sensory awareness into your anxiety management plans can be done by doing the following:
1. Practice Regularly
Like any skill, the more you practice sensory awareness, the more useful it becomes. Whenever possible, try to include it in your regular activities, irrespective of whether you are anxious.
2. Use it as a Preventive Measure
By now, you would have an idea that there are certain events or situations that produce anxiety. Therefore, when anxiety cannot be avoided by all means, and you are aware of a possible triggering situation, try to get out of the way through the use of sensory awareness.
3. Combine with Other Techniques
Since sensory awareness entails the use of anxiety cues or triggers in a less intense manner, it can be used in combination with other management techniques such as deep breathing or cognitive-behavioral therapy.
4. Personalize your Approach
Different people have different kinds of anchors; try different sensory anchors and see which are most effective for you. Some patients may find certain senses more anchoring than others.
Conclusion
Sensory awareness can, therefore, be seen as a viable solution for people who would like to handle anxiety attacks. If the person succeeds in focusing on his senses at times of anxiety, then this action may help disturb the fearful cycle and take control back. It’s important to note that it is not a replacement for professional help in relation to anxiety issues, but it is a great supplement to the methods of managing anxiety.
Do not forget that all the processes and developments that take place in the context of anxiety and treatment are specific to every person. So if you have had anxiety attacks, contact a doctor who will be able to give you the right direction in handling your condition.
Related Questions
1. Can sensory awareness replace medication for anxiety?
As an important means, the sensory awareness is highly effective, but it was never meant to act as a substitute for the professionals’ advice and medications. Under no circumstances should one attempt to alter his or her treatment regime without consulting their respective doctor.
2. How long does it take to see results from practicing sensory awareness?
It is important to realize that sensory awareness can be very effective, but the degree of effectiveness may differ from one individual to another. There needs to be some who will feel better from the onset while others may require repeated use of the various techniques in order to get the full impact. Consistency is key.
3. Are there techniques in sensory awareness that are suitable for children with anxiety?
Yes, sensory awareness can be modified especially for the children and it does offer a good way that the children can be helped in controlling their anxiety. Currently, the technique is used in Elementary schools as part of the mindfulness regime.
4. What are some of the sensory awareness techniques that can be used for children?
Including simple play items like swings, slides and trampoline can be used for sensory awareness in kids.
