Anxiety attacks, also known as panic attacks, can be incredibly overwhelming and frightening. I understand this firsthand, having experienced the sudden surge of intense fear, the racing heart, and the feeling of losing control. While it might feel like you’re completely helpless during an attack, that’s not true. There are strategies you can learn and practice to manage these episodes and regain a sense of control.
Here are seven tips that have helped me cope with anxiety attacks and can hopefully offer you some relief as well:
1. Acknowledge and Accept the Anxiety Attack
My first instinct during an anxiety attack used to be to fight it, to desperately try and make it stop. However, I learned that resistance often makes it worse. Now, I try to acknowledge what’s happening. I tell myself, “This is an anxiety attack. It’s uncomfortable, but it will pass.”
Acceptance is key. Trying to suppress the feelings can actually prolong the attack. Instead, allow yourself to feel the emotions without judgment. Remind yourself that these feelings are temporary and don’t define you.
2. Practice Deep Breathing Exercises
Hyperventilation is a common symptom of anxiety attacks, and it can actually worsen the physical sensations. Deep breathing exercises can help regulate your breathing and calm your nervous system.
One technique I use is the 4-7-8 breathing method. I inhale deeply through my nose for a count of four, hold my breath for a count of seven, and exhale slowly through my mouth for a count of eight. Repeating this several times can help slow down my heart rate and promote relaxation. There are many variations; find one that resonates with you and practice it regularly, even when you’re not experiencing an attack.
3. Ground Yourself in the Present Moment
Anxiety often pulls you into the future, with worries about what might happen. Grounding techniques can help bring you back to the present moment. I find that focusing on my senses is particularly helpful.
Focus on Your Senses
Try the 5-4-3-2-1 technique:
- 5: Acknowledge five things you can see around you.
- 4: Acknowledge four things you can touch.
- 3: Acknowledge three things you can hear.
- 2: Acknowledge two things you can smell.
- 1: Acknowledge one thing you can taste.
This exercise forces you to pay attention to your surroundings, shifting your focus away from your anxious thoughts.
4. Use Positive Self-Talk
During an anxiety attack, negative thoughts can spiral out of control. I try to counter these thoughts with positive and reassuring statements.
Challenge Negative Thoughts
For example, if I’m thinking, “I’m going to lose control,” I might replace it with, “I’ve felt like this before, and I’ve gotten through it. I’m strong, and I can handle this.” Repeating these affirmations can help calm your fears and boost your confidence. Prepare a list of positive affirmations beforehand so you can easily access them during an anxiety attack.
5. Visualize a Calm Place
Visualization can be a powerful tool for managing anxiety. Close your eyes and imagine a place where you feel safe, peaceful, and relaxed. It could be a beach, a forest, your childhood bedroom, or anywhere that brings you comfort.
Engage Your Senses in Your Visualization
Try to engage all your senses in your visualization. What do you see, hear, smell, taste, and feel in this place? The more detailed your visualization, the more effective it will be in calming your mind and body.
6. Move Your Body
While it might feel counterintuitive, engaging in physical activity can actually help reduce anxiety. Even a short walk or some gentle stretching can release tension and redirect your focus.
Gentle Movement
When I’m experiencing an anxiety attack, I sometimes do some simple stretches or go for a short walk around the block. The fresh air and movement can help clear my head and ease the physical symptoms.
7. Seek Professional Help
It’s important to remember that you don’t have to cope with anxiety attacks alone. If your anxiety is significantly impacting your life, consider seeking professional help from a therapist or psychiatrist.
Therapy and Medication
Therapy, such as cognitive behavioural therapy (CBT), can help you identify and change the thought patterns and behaviors that contribute to your anxiety. Medication can also be effective in managing anxiety symptoms. Don’t hesitate to reach out for help if you need it.
Managing anxiety attacks is an ongoing process, and it takes time and practice to develop effective coping strategies. Be patient with yourself, and don’t give up. By learning to recognize the signs of an anxiety attack and implementing these techniques, you can regain control and live a more peaceful life. Remember, you are not alone, and help is available.