What To Do During Anxiety Attack?

Navigating the Stormy Seas of Anxiety Attacks

When the waves of anxiety start crashing over you, it can feel like you’re being pulled under by an invisible current. Anxiety attacks, also known as panic attacks, can strike without warning, leaving you feeling powerless against their debilitating effects. However, there’s good news – you’re not as helpless as you might think. With some strategic tactics up your sleeve, you can ride out the storm and emerge stronger on the other side.

Key Strategies to Anchor Yourself During an Anxiety Attack

1. Breathe Deep, Breathe True

Ever heard the saying, “Just breathe”? It’s cliché for a reason. During an anxiety attack, your breathing quickens, which only amps up your panic. Try the 4-7-8 technique: inhale deeply for a count of four, hold that breath for seven, and exhale slowly for eight. This can help you regain control over your breath and, by extension, your anxious thoughts.

2. Plant Your Feet Firmly

Grounding techniques can be a lifesaver. Literally, feet on the floor, feel the earth beneath you, and let it remind you where you are. Describe your surroundings in detail, engage your senses – what you see, hear, smell, maybe even taste. This method pulls your mind back to reality and away from the abyss of anxiety.

3. The Power of Distraction

Sometimes, the best way to deal with an anxiety attack is to sidestep it. Engage in an activity that requires your full attention. It could be a puzzle, a craft, even a video game – anything that shifts your focus from your anxiety to the task at hand.

4. Script Your Success

Preparation is key. Have a script ready for when anxiety strikes. This could be affirmations that resonate with you or a step-by-step list of what to do when you feel an attack coming on. Knowing you have a plan can provide a measure of comfort and control.

Building Your Anxiety Attack Toolkit

Beyond immediate strategies, it’s crucial to build a long-term toolkit to manage and hopefully, lessen the frequency and severity of anxiety attacks. This toolkit can include:

• Regular Exercise: A natural anxiety relief, physical activity releases endorphins, chemicals in your brain that act as natural painkillers and mood elevators.
• Mindfulness and Meditation: Practices that encourage staying in the present can significantly reduce anxiety symptoms.
• Healthy Eating Habits: What you eat affects your mood and energy. Steer clear of too much caffeine or sugar which can exacerbate anxiety.
• Seek Professional Help: Sometimes, the DIY approach isn’t enough. Therapists and counselors can offer tools and strategies tailored to your unique situation.

The Bottom Line

Facing an anxiety attack can feel like being caught in a tempest without a compass. But with the right strategies and tools at your disposal, you can learn to navigate these challenging waters. Remember, it’s okay to seek help, and it’s okay to not be okay. Each step you take is a step towards a more manageable and fulfilling life, even in the face of anxiety.