What Should I Do If I’m Having An Anxiety Attack?

Navigating the Storm: Tips for Tackling Anxiety Attacks

Ever felt like you’re suddenly the captain of a ship caught in a tempest, desperately trying to steer away from the towering waves of anxiety crashing into you? Well, you’re not sailing these stormy seas alone. Millions navigate through the choppy waters of anxiety attacks, searching for that sliver of calm. Let’s dive into some practical strategies that can help you anchor down those feelings and find your way back to serenity.

The Lifeline: Immediate Steps During an Anxiety Attack

First things first—when the tidal wave of an anxiety attack hits, it’s crucial to throw yourself a lifeline. Here’s how you can do just that:

• Breathe Through the Storm: It might sound like a drop in the ocean, but focusing on your breathing can be your lifesaver. Try the 4-7-8 technique—inhale for 4 seconds, hold it for 7, and exhale slowly for 8. This method is a beacon in the fog, helping to calm your nervous system.

• Ground Yourself: No, we’re not suggesting you give yourself a time-out. Grounding techniques can help reel your mind back from the edge. Engage your senses—look for 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Before you know it, you’re no longer adrift in the anxiety sea.

• Phone a Friend: Sometimes, you just need to send out an SOS. Talking to someone, whether it’s a trusted friend or a family member, can be incredibly grounding. They might not have all the answers, but just having someone to ride out the storm with you can make all the difference.

Charting a Course: Long-Term Strategies

Now, keeping the ship steady in the long run requires a bit more than emergency strategies. Here are some navigational aids that can help keep those anxiety waves at bay:

• Setting Sail with Therapy: Consider therapy as equipping your ship with the best navigational tools. Cognitive-behavioral therapy (CBT), in particular, has shown to be highly effective in teaching individuals how to change negative thought patterns that contribute to anxiety.

• Maintaining the Vessel: Regular exercise, a balanced diet, and enough sleep are like the regular maintenance your ship needs. It’s astounding how much a well-maintained “vessel” can withstand the stormy seas of anxiety.

• Learning the Ropes: Educate yourself about anxiety. Understanding your enemy is half the battle won. The more you know about anxiety attacks and what triggers them, the better prepared you’ll be to face them head-on.

• Mindfulness and Meditation: Think of mindfulness and meditation as learning to read the sea. By practicing mindfulness, you can learn to stay present and not get swept away by the undercurrents of anxious thoughts.

In navigating through the tempest of anxiety attacks, remember, it’s okay to seek help from a professional navigator—a therapist or counselor—who can provide you with the tools and strategies tailored to your journey. Like the guiding stars, these strategies can help you find your way through the darkest nights and the roughest seas. Here’s to smoother sailing ahead.