4 Ways to Manage Anxiety Attacks in the Moment
Anxiety attacks can feel like a tidal wave crashing over you, leaving you breathless, disoriented, and utterly overwhelmed. They strike suddenly, hijacking your rational mind and leaving you scrambling for control. While preventing anxiety attacks is ideal, sometimes the best course of action is knowing how to manage them when they hit.
Here are four key strategies to navigate the stormy seas of an anxiety attack and bring yourself back to calmer shores.
1. Ride the Wave with Deep Breathing
During an anxiety attack, your body goes into fight-or-flight mode, leading to rapid, shallow breathing. This can further intensify feelings of panic. Deep breathing exercises, however, can be your anchor in the storm.
Here's a simple technique called diaphragmatic breathing:
Find a comfortable position, sitting or standing.
Place one hand on your stomach and the other on your chest.
Breathe in slowly through your nose for a count of four, feeling your belly inflate.
Hold your breath for a count of two (optional).
Exhale slowly through pursed lips for a count of six, feeling your stomach deflate.
Repeat for several minutes, focusing on the rise and fall of your abdomen.
Why it works: Deep breathing activates your body's relaxation response, countering the fight-or-flight response. It slows your heart rate, lowers blood pressure, and promotes feelings of calmness.
2. Ground Yourself with Mindfulness
Anxiety often sends you spiraling into worst-case scenarios. Mindfulness, on the other hand, brings your focus back to the present moment. Here are two grounding techniques:
The 5-4-3-2-1 Method: Look around you and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Focusing on sensory details anchors you in the present.
Body Scan: Close your eyes and take a slow breath. Mentally scan your body, starting with your toes, and notice any physical sensations without judgment. This brings your awareness to the present moment and away from anxious thoughts.
Why it works: Mindfulness techniques interrupt the cycle of anxious thoughts by directing your attention to the present moment and the physical world around you.
3. Engage Your Senses: Distraction is Your Ally
Sometimes, the best way to manage anxiety is to distract yourself. Here are a few ways to engage your senses and break free from the cycle of anxious thoughts:
Engage Your Sight: Focus on a specific object in your environment. Notice its intricate details, colors, textures. This simple act of observation can shift your focus away from anxious thoughts.
Stimulate Your Hearing: Listen to calming music. Focus on the melody, rhythm, and instruments. Alternatively, listen to a guided meditation or calming nature sounds.
Engage Your Touch: Hold a smooth stone, a stress ball, or something with a comforting texture. Fidgeting with a small object can help release tension and bring your attention to the present moment.
Engage Your Smell: Aromatherapy can be a powerful tool. Carry a lavender sachet or sniff a calming essential oil like peppermint or chamomile.
Why it works: Distraction techniques disrupt the cycle of anxious thoughts and offer your mind a temporary break, allowing it to calm down.
4. Challenge Your Inner Critic: Reframe Your Thoughts
Anxiety attacks are often fueled by catastrophic thinking. Our inner critic takes over, whispering worst-case scenarios and amplifying feelings of fear. Here's how to challenge these unhelpful thoughts:
Identify the Thought: Notice the negative thought that's fueling your anxiety.
Challenge its Validity: Ask yourself, "Is this thought helpful or realistic?" "Is there any evidence to support this?" Often, anxious thoughts are exaggerated or unfounded.
Offer a More Balanced View: Replace the negative thought with a more balanced and realistic one. For example, instead of "I'm going to faint," tell yourself, "I might feel dizzy, but it will pass."
Why it works: Cognitive reframing helps you challenge the distorted thoughts that contribute to your anxiety. Replacing negative thoughts with more balanced perspectives can significantly reduce anxiety levels.
With practice and self-compassion, you can develop your toolkit to manage anxiety attacks effectively. Remember, you are not at the mercy of your anxiety. Millions of people experience these same emotions, but by preparing for them and having strategies at the ready, you’ll be able to calm and manage your anxiety. If you still feel like you are having trouble managing your anxiety, give us a call. We can help you understand what you’re experiencing and provide a treatment plan that will giver you relief.
