How Do You Stop An Anxiety Attack?

Navigating the Storm: Techniques to Halt an Anxiety Attack in Its Tracks

Did you know? Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults age 18 and older, or 18.1% of the population every year. Despite their prevalence, the experience of an anxiety attack can feel isolating and overwhelming. However, armed with the right techniques, anyone can learn to manage and even stop an anxiety attack before it fully takes hold.

The Toolkit for Anxiety Interruption

Take a Breather – Literally

• Deep Breathing Exercises: It’s age-old advice for a reason. Deep, controlled breathing can act as a brake pedal to your accelerating heart rate and spiraling thoughts. Try the 4-7-8 technique: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeating this cycle can help to reduce immediate feelings of anxiety.

Ground Yourself

• The 5-4-3-2-1 Method: This grounding technique involves identifying and acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It’s a fantastic way to anchor your mind back to the present.

The Power of Movement

• Taking a brisk walk or engaging in a quick set of exercises can help release pent-up energy. Plus, exercise encourages the release of endorphins, your body’s natural mood lifters.

Challenge Those Thoughts

• Often, anxiety spirals as a result of catastrophizing, where we envision the worst possible outcome. When you catch yourself doing this, pause. Challenge the validity of these thoughts. Ask yourself: “Is this thought fact or fiction? Is there a more positive way to look at this situation?”

Reach Out

• Talk to someone you trust. Often, just the act of verbalizing your fears and anxieties can diminish their power. If no one’s available, jotting your thoughts in a journal can also provide relief.

Embrace the A-B-Cs: Avoid, Balance, Cope

• Avoid caffeine and alcohol, which can exacerbate anxiety.
• Balance your time between work, relaxation, and fun activities.
• Cope by developing a comprehensive self-care routine that may include meditation, yoga, and sufficient sleep.

Forging Ahead: After the Anxiety Attack

Remember, while stopping an anxiety attack in its moment is crucial, it’s equally important to tackle the root causes. Consider seeking professional help if anxiety attacks recur frequently. A therapist can offer coping strategies tailored specifically to you, and sometimes, medication is advised as part of a broader treatment plan.

Moreover, bolster your mental health by eating a balanced diet, staying physically active, and ensuring you’re getting enough sleep. Establishing a solid support system of family and friends can also provide a buffer against future attacks.

In the end, remember that although anxiety attacks can feel overwhelming, they are manageable with the right tools and strategies. By arming yourself with knowledge and a clear plan of action, you’re well on your way to reclaiming your peace of mind.