An anxiety attack is different from a panic attack. You might feel it building for a few hours or days. But, when it finally “hits,” it can make you feel paralyzed with fear.
Some of the common symptoms of an anxiety attack include a racing heart, feeling dizzy, nausea, shortness of breath, and trembling. While it’s happening, it can be difficult to focus on anything else, and it might feel like the fear rushing through your mind and body will never end.
But, if there’s a silver lining to this kind of attack, it’s that it will eventually pass on its own.
If you want to get through it faster and in healthy and effective ways, there are tips and tricks you can use to calm an anxiety attack before it takes control. Let’s cover a few of those tips you can put into practice.
Know That it Will End
One of the best things you can do when you’re going through an anxiety attack is to remind yourself that it will pass. You already know that, deep down, so bring it to the surface. Keep repeating to yourself that it’s temporary.
If you give in to the feelings of the attack, you can make them worse by worrying about how long it will last or even tricking yourself into thinking you’ll feel this way forever. You’ll calm down sooner by reminding yourself that those feelings are temporary.
Use the 5-4-3-2-1 Method
This is a popular method for calming down quickly because it distracts your senses and keeps you focused on the present.
When you’re in the middle of an anxiety attack, look at five different objects. Give each one your attention for a few seconds before moving on to the next.
Then, listen for four separate sounds. It could be a bird chirping, the wind blowing, or people talking nearby.
Next, touch three objects and consider how they feel.
Identify two different things you can smell and appreciate those scents before moving on.
Finally, notice one thing you can taste. It can be helpful to carry a piece of hard candy with you, or even some chewing gum, so you can use it to really dip into this particular sense.
Get Moving
Sometimes, taking a quick walk to get yourself out of a particular environment can be just the thing to calm a panic attack. Any kind of movement or light exercise can also boost your serotonin and fight back against feelings of dread or worry. Plus, exercise is a safe and healthy distraction that will take away from the fear you’re feeling.
Go to Your “Happy Place”
This might seem silly at first, but visualizing a place that makes you feel happy and relaxed can really help when you’re in the middle of an anxiety attack.
Think of how calm your happy place is and imagine yourself relaxing there. It’s different for everyone, so don’t hesitate to choose a place that’s special to you — somewhere you feel completely safe.
Don’t Hold It In
You don’t have to deal with anxiety attacks on your own. If you know you’re prone to them, talk to a friend or family member about what it feels like to deal with one. If you’re having one in public, reach out to the person you’re with and ask them for help and support. They might be able to say or do the right things to calm you down. At the very least, they can usher you to a quiet location where you aren’t feeling so overwhelmed.
Anxiety attacks can be overwhelming. But you don’t have to let them keep you in constant fear. Keep these tips and tools in mind, and put them to good use the next time you feel an attack coming on.
While tips and tools might help, don’t feel like you have to tackle anxiety on your own. A therapist can help you better understand the root cause and work with you to develop symptom management techniques. Often times, the way we think about situations and people can trigger anxiety. Therapy is highly effective at helping to reframe automatic negative thoughts.
Jennifer Perera is a mom of two boys, a spouse and a Licensed Clinical Social Worker. She is also Certified as a Perinatal Mental Health Professional by Postpartum Support International. She has a private practice in Springfield, New Jersey and also sees clients throughout New York, Connecticut, Pennsylvania, Florida, and Illinois via telehealth. Her passion is helping new moms and dads find their joy again in parenthood through individual and couples counseling. She also runs workshops for new parents, teaching them techniques and strategies to help them have a stronger relationship - built to thrive during the parenthood years. Jennifer specializes in working with parents during the prenatal and postpartum periods and those coping with grief or loss issues surrounding pregnancy.
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