Experiencing anxiety attacks can be overwhelming, but there are strategies to help you navigate these intense moments. Here are 13 ways to respond if you find yourself facing an anxiety attack, designed to help regain your calm and control.
Practice Deep Breathing
When an anxiety attack begins, try to focus on your breath. Slow, deep breaths can help counteract rising panic by activating your body’s relaxation response. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth, aiming for longer exhales than inhales.
Recognize the Signs
Acknowledging that you’re experiencing an anxiety attack is a crucial first step. Remind yourself that anxiety attacks are temporary and that you’ve gotten through them before. This recognition can help you feel more in control and less fearful of the sensations you’re experiencing.
Find a Quiet Space
If possible, move to a quiet and comfortable space where you can sit or lie down. Minimizing external stimuli can help you focus on calming your mind and body. A familiar, safe environment can also make it easier to implement other coping strategies.
Use Grounding Techniques
Grounding techniques can help divert your focus from panic to the present moment. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This method helps anchor your senses and can pull you away from distressing thoughts.
Carry a Comfort Object
Having a small, comforting object with you, such as a smooth stone, a piece of soft fabric, or even a stress ball, can provide a tangible anchor to focus on during an anxiety attack. Holding or touching this object can help ground you and provide a sense of security. Choose something meaningful or soothing that you can keep in your pocket or bag.
Limit Stimulants
Caffeine and other stimulants can exacerbate anxiety symptoms, so try to limit your intake, especially if you feel an attack might be imminent. Opt for water or herbal teas instead of coffee or energy drinks. Being mindful of your diet and avoiding substances that can trigger or worsen anxiety is a proactive step in managing attacks.
Practice Mindfulness or Meditation
Mindfulness and meditation can be powerful tools in managing anxiety attacks. Simple meditation techniques, such as focusing on your breath or a mantra, can help calm your mind. Regular practice can improve your ability to activate your relaxation response during anxiety attacks.
Seek Professional Help
If anxiety attacks become frequent or severely impact your life, seeking help from a mental health professional is crucial. Therapists can provide coping strategies, such as Cognitive Behavioral Therapy (CBT), which is effective in treating anxiety disorders. They can also determine if medication might be a helpful addition to your treatment plan.
Establish a Routine
Maintaining a regular daily routine can provide a sense of normalcy and predictability, which can be calming for people with anxiety. Try to wake up, eat, exercise, and go to bed at the same times every day. A structured routine can reduce stress and help manage anxiety levels.
Exercise Regularly
Physical activity releases endorphins, natural brain chemicals that enhance your sense of well-being and reduce stress. Aim for moderate exercise, like a brisk walk or yoga, which can be particularly beneficial for calming the mind. Consistency in your exercise routine can have a long-term positive impact on your anxiety levels.
Connect with Others
Talking to someone you trust about what you’re going through can be incredibly supportive. Sharing your experiences can lighten your emotional load and provide comfort. Support groups, whether in person or online, can also be valuable resources, offering a sense of community and understanding.
Avoid Alcohol and Drugs
While it might be tempting to use alcohol or drugs to cope with anxiety, these substances can actually increase anxiety levels in the long run. They can also interfere with sleep and potentially lead to dependency. Seeking healthier coping mechanisms is essential for long-term management.
Create a Personal Mantra
Develop a positive, reassuring phrase that you can repeat to yourself during an anxiety attack. Something simple like, “This will pass,” or, “I am in control,” can have a calming effect. A personal mantra can serve as a reminder of your strength and resilience, helping to navigate through moments of panic.