What To Do During An Anxiety Attack?

Navigating the Storm: Coping with Anxiety Attacks

When the waves of anxiety crash down, threatening to pull you under, it’s crucial to have a lifeline to cling to. Anxiety attacks, those intense moments of fear that strike without warning, can make you feel like you’re losing control. But fear not, for navigating through this storm is possible with a bit of know-how and a dash of perseverance. Let’s dive into some strategies for weathering the tempest of anxiety attacks.

Anchor Yourself with These Strategies

1. Recognize & Accept

First off, recognize that this is an anxiety attack. It might sound like a no-brainer, but in the throes of panic, we often forget to label what’s happening. By acknowledging it, you remind yourself that this is temporary and will pass. Remember, what you resist, persists. So, try not to fight the feelings head-on. Acceptance is key.

2. Breathe It Out

Ever heard of the saying, “Just breathe”? Well, there’s a nugget of truth there. When an anxiety attack strikes, our breathing becomes shallow, which only fans the flames of panic. Learn the art of deep breathing: inhale slowly through your nose, let your stomach rise, and exhale slowly through your mouth. Repeat. It’s like giving your body a chill pill, naturally.

3. Grounding Techniques

Ever feel like you’re spiraling out of control during an anxiety attack? Time to ground yourself. No, not like a misbehaving teenager, but by using techniques that bring you back to the present moment. The ‘5-4-3-2-1’ technique is a popular method, involving the identification of objects around you that engage all your senses slowly. It’s like playing a game of I Spy with your anxiety.

4. Move It

If you’re feeling jittery, channel that energy into movement. Take a brisk walk, do some stretches, or dance like no one’s watching. Exercise is not just a metaphorical escape hatch from anxiety; it physically releases endorphins, those feel-good hormones that dance around in your brain, making you feel lighter and more at ease.

5. Talk It Out

Sometimes, the best way to deflate the power of an anxiety attack is to simply talk about it. Reach out to a friend, a family member, or a professional. Just articulating what you’re going through can help lessen the burden and provide a new perspective. It’s like opening a pressure valve, releasing some of that pent-up tension.

6. Craft Your Toolkit

Lastly, everyone’s experience with anxiety attacks is unique, which means what works for one person might not cut it for another. Develop a personalized toolkit—maybe it’s a playlist of calming tunes, a scent that soothes you (hello, lavender!), or a mantra that grounds you. Experiment and find what flips your calm switch.

In It for the Long Haul

Remember, coping with anxiety attacks is more of a marathon than a sprint. It’s about building resilience and having a set of strategies up your sleeve for when the going gets tough. And though it might seem like you’re alone on this journey, remember, many are sailing in the same boat, battling the same stormy seas. So, keep your head above water, and know that with time, patience, and the right tools, you’ll not only survive the squall but thrive beyond it.