What To Do When You Have Anxiety Attack?

Navigating the Turbulent Waters of Anxiety Attacks

There’s no two ways about it; an anxiety attack can feel like a tempest in a teacup. One minute you’re coasting along, the next, you’re caught in a whirlwind of worry and dread. Before you know it, your heart’s racing like a hare, and your thoughts are cloudier than a British summer. So, what’s a soul to do when anxiety decides to crash your party uninvited?

A Roadmap through the Fog

1. Acknowledge and Accept

First things first, don’t try to brush it under the carpet. When anxiety knocks, acknowledge its presence. Think of it this way: if you’re driving and a warning light flashes, you won’t tape over it and hope for the best, right? Accept that you’re experiencing an anxiety attack. This is your mind’s warning light. It’s not ideal, but hey, it’s where the rubber meets the road.

2. Breathing: Your Built-in Stress Buster

Ever noticed how when the going gets tough, your breathing goes haywire? Here’s where you can pull a fast one on anxiety. Deep, slow breaths can work like a charm. Try the 4-7-8 technique – breathe in for four seconds, hold it for seven, and exhale slowly for eight seconds. It’s like giving anxiety a taste of its own medicine.

3. Grounding: Get Back in Touch

Feel like you’re losing grip? Time to get grounded. Not like when you were a teen, more like reconnecting with the here and now. Use the 5-4-3-2-1 technique: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a surefire way to tell your brain, “Hey, let’s stay in the present.”

4. Move It to Lose It

Anxiety got you in a twist? Shake it off. Literally. Exercise can be a knockout punch for anxiety. A brisk walk, a bit of yoga, or even dancing like nobody’s watching can release endorphins, nature’s mood lifters. You don’t have to run a marathon. Just get moving and watch anxiety retreat.

5. Pen It Down

When your brain’s more crowded than a rush-hour subway, it’s time to jot it down. Writing your thoughts and feelings can declutter your mind and give you a fresh perspective. Think of it as your personal mind map, helping you navigate through the fog.

6. Reach Out

Remember, it takes a village. You’re not meant to fight battles solo. Whether it’s a friend, family member, or a professional, reaching out can lighten the load. It’s like having a co-pilot when you’re flying through turbulence.

Signposts to Support and Recovery

While anxiety attacks can toss you into choppy waters, remember, you’re the captain of your ship. With the right strategies, you can navigate through the storm and steer towards calmer seas. It may not happen overnight, but every step forward is a victory.

If anxiety attacks are more than just an occasional unwelcome guest, it might be time to seek a lighthouse in the form of professional help. Because, let’s face it, sometimes we all need a guiding light to find our way back home.

So, next time anxiety knocks, you’ll know exactly what to do. Not today, anxiety. Not today.