Anxiety attacks, sometimes referred to as panic attacks, can be intensely frightening experiences marked by sudden, overwhelming feelings of fear or discomfort. They can occur in response to a feared situation or seemingly out of nowhere. These episodes involve a range of physical and mental sensations, often described as an attack on one’s very being.
Understanding what an anxiety attack is can be helpful. It is an exaggeration of the body’s normal reaction to stress, involving the activation of the fight, flight, or freeze response. Symptoms like a racing heart, sweating, trembling, or shortness of breath are related to the body preparing for action. While these sensations are distressing, they are signs of a healthy, reactive body and are temporary. An attack typically peaks quickly and should subside, usually within 10 to 30 minutes. Crucially, an anxiety attack will not physically harm you, cause you to lose control, or make you pass out. Fainting, for example, is linked to low blood pressure, whereas panic increases it.
Here is what to do when you have an anxiety attack:
- Focus on your breathing. Taking deep breaths and breathing slowly helps calm your body and can help reduce your panic level faster. One technique involves breathing in slowly through your nose for a count of 4 and out slowly through your mouth for a count of 6. If you feel like you are hyperventilating, close your mouth and breathe through your nose, as open-mouthed breathing can worsen the attack.
- Practise muscle relaxation. Relaxation techniques can help to calm you down and make it difficult for an attack to continue in a relaxed body state. Reminding yourself to relax your muscles, which might be tensing, or using techniques like mentally focusing on parts of your body can be beneficial.
- Notice what is happening in your body and mind. Become aware of physical sensations like a faster pulse or sweating, and mental experiences like feeling scared or unfocused. Understanding these sensations can help you feel less troubled by them.
- Question your anxious thoughts. Your mind may race with scary or catastrophic thoughts. Ask yourself questions like: What is causing this anxiety? Are my fears founded? Is this a false alarm? What can I do about it? What is the worst that can happen? Identify and counter self-defeating or frightening thoughts with more helpful ones. Try to avoid using phrases that exaggerate the experience, such as “feels like” or “felt like,” as these can fuel the distress.
- Use distraction. Engaging in activities that divert your attention can provide temporary relief. This could involve watching something, doing a puzzle, or being social. The ‘5-4-3-2-1’ exercise is another technique that can help.
- Resist the urge to flee. A strong urge to escape the situation is common, but resisting this urge is crucial. While leaving might provide short-term relief, it teaches your brain that escape is necessary, reinforcing the panic in the long run. Stay in the situation if possible, breathing and trying to relax as you wait for the attack to pass.
- Act despite your fear. This is a key part of gaining control. Courage is defined as acting even when you feel afraid. Instead of thinking about whether you can do something that makes you anxious, focus on how you can do it. Letting go of the struggle to control the anxiety is described as true control.
- Remind yourself that the attack will pass. Knowing that the intense feelings are temporary and not dangerous can help you ride out the experience.
Beyond these immediate steps, there are ongoing strategies that can help you manage anxiety and reduce the frequency and intensity of attacks over time:
- Identify your triggers. Understanding the situations or internal sensations that tend to bring on anxiety can be very helpful. Writing down where and when anxiety occurs, its intensity, and potential triggers can reveal patterns.
- Make a plan. Having a pre-planned strategy for managing anxiety-provoking situations can increase confidence. This could involve writing down what you will do before, during, and after a challenging situation. Creating a personal contingency plan, outlining what could go wrong and what steps you would take, can also be valuable. Breaking down larger goals into smaller, manageable chunks can make them less overwhelming.
- Write things down. Journaling or making lists can help organise your thoughts and anxieties. You can write about what is happening, who is involved, and what you believe is wrong in a situation. Writing down ideal outcomes or scenarios can also be a useful exercise. Tracking the coping strategies you use helps you identify which ones are most effective.
- Challenge your thoughts and worries. Actively questioning the validity of your fears and worries, and researching what is making you nervous, can help dispel them. Shifting your focus from dwelling on symptoms to exploring solutions can be empowering.
- Adjust your language and reaction. How you describe your experiences, both to yourself and others, matters. Try to use objective and concise language rather than dramatic or inflammatory terms. Work on changing your reaction to anxious feelings. Embracing the adrenaline response as potential fuel for success rather than fearing it is a shift that can be cultivated. Learning that letting go of the struggle for control can actually bring control is a significant insight.
- Prioritise self-care. Regularly practising techniques like deep breathing and relaxation can build resilience. Maintaining healthy habits, including proper nutrition, physical activity, and adequate sleep, supports your overall well-being. Identifying protective factors, such as coping skills, support systems, and personal strengths, can help you navigate challenging times.
- Seek support. Talking to someone you trust or a support person can be helpful. Identifying friends, family, or groups who can provide support is beneficial. Learning to communicate assertively can also help you navigate difficult interactions.
- Build understanding. Learning about the nature of anxiety, the stress response, and how the brain is involved can demystify the experience. Recognising that symptoms are natural and not indicative of danger is an important step.
- Cultivate persistence and patience. Recovery is a process that requires consistent effort and time. Expect to face obstacles and challenges along the way, including tiredness, frustration, or anger. Acknowledge and value the progress you make, even small steps. Being systematic in your approach and reviewing your progress helps you stay on track.
In conclusion, while anxiety attacks can feel overwhelming, they are temporary and not harmful. Various strategies can be employed both during an attack to manage the immediate symptoms and on an ongoing basis to reduce their impact and build resilience. These include focusing on breathing and relaxation, questioning anxious thoughts, resisting avoidance, planning, self-care, and seeking support. Progress is often gradual, requiring persistence and patience.
Summary: This report outlines strategies for managing anxiety attacks based on information from the sources. It explains that anxiety attacks are temporary exaggerations of the stress response and not harmful. Key immediate actions include breathing techniques, relaxation, focusing on thoughts and sensations without judgment, using distraction, and resisting the urge to flee. Longer-term strategies involve identifying triggers, making plans, writing or journaling, challenging thoughts, adjusting language and reactions, practising self-care, seeking support, building understanding, and being persistent.