What Do You Do When You Have Anxiety Attack?

Navigating the Storm: Strategies to Manage Anxiety Attacks

Experiencing an anxiety attack can feel akin to navigating through a tempest in the open sea; the waves of panic seem to toss and turn without warning. Yet, even in the midst of this turmoil, there are anchors you can cast to steady yourself. Below, we delve into effective strategies, a veritable compass to guide you through the storm.

Ride the Wave with Breathing Techniques

When anxiety hits like a freight train, remember: controlling your breath is like grabbing hold of the emergency brake. It’s not just about taking deep breaths; it’s about mastering the art of breathing to quell the rising tide of panic. Here’s how:

• The 4-7-8 Technique: Inhale quietly through your nose for 4 seconds, hold that breath for 7 seconds, and exhale completely through your mouth for 8 seconds. This little gem can work wonders, acting as a mental reset button.
• Box Breathing: Picture your breath traveling along a square. Inhale for 4 counts, hold for 4, exhale for 4, and then hold again for 4. This method doesn’t just help with anxiety; it’s also used by Navy SEALs to stay calm in high-stress situations.

Ground Yourself in the Present

Anxiety has a pesky habit of pulling our minds into a whirlpool of “what ifs”. Grounding techniques can be your lifeline back to the now, to reality. Let’s dive into a couple:

• 5-4-3-2-1 Technique: Start by naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It’s like a cheat code for your brain, forcing it to focus on the present.
• Tactile Techniques: Holding onto something tangible, like a piece of ice, can serve as a physical reminder that you’re here and now, not lost in the maze of your thoughts.

Create Your Anxiety Attack Toolbox

When you’re in the thick of it, trying to remember how to calm down can feel like trying to recite the alphabet backward while riding a rollercoaster. That’s why having an “Anxiety Attack Toolbox” is clutch. This can include:

• A Playlist of Calming Tunes: Music can act as a balm for your frayed nerves. Make a playlist of tunes that mellow you out and hit play when you feel the panic rising.
• A Go-To Mantra: Sometimes, you need a verbal anchor, a phrase you can repeat to yourself, like “This too shall pass” or “I am in control.”

Seek and Accept Support

Remember, you’re not an island. Leaning on a trusted friend or family member during an anxiety attack isn’t a sign of weakness, but a step toward managing your anxiety. If needed, professional help is also a beacon of hope. Therapists or counselors can offer strategies and tools tailored to you.

Understand and Anticipate

Gaining insights into your anxiety triggers can be like decoding a map to buried treasure. The better you understand what sets off your anxiety attacks, the more equipped you’ll be to dodge them or lessen their impact. Keep a journal, note patterns, and prepare accordingly.

The Gateway to Long-Term Management

While the tips above are akin to life rafts in the stormy seas of anxiety attacks, don’t forget: achieving calm waters often requires a voyage into deeper, more long-term management strategies. This might mean lifestyle adjustments, continuous therapy, or medication under the guidance of a healthcare professional.

The road to managing anxiety is more of a marathon than a sprint. Yet, armed with the right strategies and a supportive crew, the journey can lead to a place of strength and serenity. So next time the waves start to rise, remember: you have the tools to navigate through the storm.