Anxiety Attack: What It Is and How to Cope
Anxiety can be incredibly crippling, as many of us are aware. Symptoms often include physical and mental fatigue, a racing heart, excessive sweating, nausea, and shortness of breath – often leading to a full-blown panic attack. Anxiety attacks can last from a few minutes to an hour or more, and it’s essential to understand how to recognize and cope with anxiety attacks if you suffer from them.
What is an Anxiety Attack?
An anxiety attack can be best described as an episode of intense fear or panic. These episodes are usually preceded by anxiety-provoking thoughts or situations and can last for minutes or hours. It is important to note that although an anxiety attack is a particularly intense experience, it is not necessarily a sign of a more severe mental health problem. For many people, they are part of a normal reaction to stress, and do not need to be treated with medication or other treatments.
Symptoms of an Anxiety Attack
The symptoms of an anxiety attack can vary, but usually include the physical signs of anxiety. It’s common to experience:
• Increased heart rate
• Hyperventilation
• Sweating
• Nausea
• Tremors or shaking
• Shortness of breath
It’s also possible to experience mental symptoms such as:
• Racing or intrusive thoughts
• Panic or fear
• Anxiousness or restlessness
• Difficulty concentrating
How to Cope with an Anxiety Attack
When you’re experiencing an anxiety attack, it can be difficult to take a step back and think clearly. However, there are some coping strategies that can be employed to help you manage your anxiety attack.
-Deep Breathing: Deep breathing can be incredibly helpful during an anxiety attack, as it helps to reduce heart rate and lower your levels of stress hormones. Practice breathing slowly and deeply, being conscious to inhale for a count of 3 and exhale for a count of 4.
-Grounding Techniques: Grounding techniques involve focusing on the physical sensations in your body, to help you stay focused in the present moment and stop the spiral of anxious thoughts. Grounding techniques can include focusing on the sensations of your feet on the ground, or counting down from 10.
-Talk to Someone: It’s important to remember that you don’t have to suffer in silence and there are people who can help. Reach out to a friend or family member, or call a mental health helpline if you’re feeling overwhelmed or need to talk.
-Mindfulness Meditation: Mindfulness meditation involves focusing on the present moment, staying aware of physical sensations and thoughts without judgment. You can practice mindfulness meditation as a regular habit to reduce overall anxiety, or try a few minutes of guided mindfulness practice during an anxiety attack.
-Physical Activity: Exercise releases endorphins, reduces tension, and is generally a great way to cope with anxiety. Even if the idea of exercising during an anxiety attack seems overwhelming, gentle activities like walking or yoga can help to reduce anxiety and increase your overall mood.
Conclusion
Anxiety attacks can be incredibly distressing, and it is important to understand what they are and how to cope when they arise. We’ve listed some helpful strategies to help during an anxiety attack, but remember that it’s okay to reach out for help if you need it. Many people find it helpful to visit a licensed therapist or counselor for additional guidance. In any case, it’s essential to take care of yourself and recognize when you are feeling overwhelmed.