Anxiety attacks can be terrifying, overwhelming, and incapacitating with a wide range of symptoms. They often strike when we least expect them, leaving us feeling trapped. Helpless by not being able to breathe, heart beating out of our chest, trembling hands, chills throughout the body and so on. But it’s important to remember that anxiety attacks are a common experience, they strike us when we least expect them. There are strategies to help you survive and even prevent them. These don’t last forever and there’s more than one way to survive an anxiety attack. Here are 10 effective ways to cope with anxiety attacks and regain control over your life.
Recognize the Symptoms
The first step to surviving an anxiety attack is to recognize the symptoms. These can vary from person to person but may include rapid heartbeat, shortness of breath, sweating, trembling, and a feeling of impending doom. Essentially you feel like death, understanding that you’re having an anxiety attack and not a life-threatening event is crucial though something that many people cannot distinguish in this state of anguish.
About 1 million 250,000 people visited either emergency rooms or emergency departments for anxiety attacks during 2009 and 2011. The number has no doubt gone up since then as the pandemic made it skyrocket.
The thing is that this is not such a severe ailment as it can resolve itself with these techniques. That way hospitals will be freed up for any more urgent matters. It may seem like you’re dying but you aren’t and you most certainly won’t!
Practice Deep Breathing
Deep breathing is a powerful technique for managing anxiety attacks. Focus on slow, deep breaths, inhaling for a count of four and exhaling for a count of four. This can help regulate your heartbeat and reduce feelings of panic.
Though if you are hyperventilating then it is best to try onto another tactic. Contrary to what people think, deep breathing actually does work but it must be practiced beforehand. Training must be taught to be used as a fallback plan. Of course not everyone can instantly follow through a way to survive an anxiety attack. The tactic must be drilled in them.
Grounding Techniques
Grounding techniques can help you connect with the present moment. Try the 5-4-3-2-1 method, where you identify 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. This can bring you back to reality and alleviate some of the anxiety.
This can be seen as a coping mechanism but it is at least one of the good ones and not a unhealthy or self-destructive one. It’s just a way to make you not think of whatever it is you’re going through.
Challenge Negative Thoughts
Anxiety attacks often stem from negative thoughts and catastrophic thinking. Challenge these thoughts by asking yourself if they are based on facts or just fears. Rationalizing your thinking can help you regain control over your emotions.
Although that isn’t to say some negative doubt isn’t helpful. In fact, many people keep a healthy dose of cynicism but when it starts to encompass everything that you are then it starts to become a problem.
Find a Safe Space
If possible, find a quiet, safe space where you can ride out the anxiety attack. Always remove yourself from a bad environment always and take time to regain your composure.
Practice Mindfulness
Mindfulness meditation and techniques can help you manage anxiety attacks. By focusing on the present moment and accepting your feelings without judgment, you can reduce the intensity of the attack.
Insight is something that everyone needs in their life. To see yourself in the mirror and knowing what you are and what you are not is not shackling but freeing. It is commendable and important to know your limits.
Relaxation Techniques
Progressive muscle relaxation and visualization exercises can help calm your body and mind during an anxiety attack. Practice these techniques regularly to build resilience against future attacks.
Use a Support System
Don’t hesitate to reach out to a trusted friend, family member, or therapist when experiencing an anxiety attack. Talking to someone you trust can provide comfort and reassurance.
Plenty of people throughout the world call a special someone to ‘anchor’ them down until they survive an anxiety attack. Having an empathetic person at your side is a big help. Also, if able, consider doing that to them as well when they are facing something similar.
Medication
In some cases, medication prescribed by a healthcare professional may be necessary to manage anxiety attacks. If you experience frequent and severe attacks, consult a doctor to discuss treatment options.
There is a certain stigma when it comes to medication. However, when it is done properly and as directed then it is nothing to be ashamed of.
Long-Term Strategies
Surviving an anxiety attack is one thing, but to prevent future attacks, it’s important to work on long-term strategies. These may include regular exercise, a balanced diet, stress management techniques, and therapy to address the root causes of your anxiety.
The best way to avoid a trap is to know it is there
Don’t Just Survive an Anxiety Attack, Beat it.
Anxiety attacks can be distressing, but with the right tools and strategies, you can survive them and regain control over your life. Remember that everyone’s experience with anxiety is unique, so it may take some time to find the strategies that work best for you. Don’t hesitate to seek help from a mental health professional if you find that anxiety attacks are interfering with your daily life. With persistence and the right support, you can learn to manage and ultimately overcome anxiety attacks.
