Tips To Find Calm During An Anxiety Attack
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It can be normal to experience concern or worry on occasion, but when that worry turns into full-blown fear and panic, it can be disruptive and frightening. Anxiety attacks are not necessarily uncommon, and there may be many well-researched techniques to quickly calm down and reduce their frequency in the future. In the moment, it can be helpful to get yourself to a safe space, seek support, use grounding techniques, practice self-care, and identify your triggers. For long-term relief from anxiety attacks, you may benefit from working with a licensed therapist through an online therapy platform or in your local area.
What is an anxiety attack?
An anxiety attack can be defined as an acute bout of extreme nervousness and fear accompanied by a range of physical, emotional, and mental symptoms. Symptoms of an anxiety attack may include the following:
- Intensely worrisome thoughts, such as a fear of harm or even death
- General feelings of unease and restlessness
- Feeling constantly tearful or irritable
- Intense fatigue
- Hypervigilance and/or sensory sensitivity
What causes anxiety?
Anxiety and panic attacks can be caused by stressful situations in our lives, potentially including things like moving, getting a new job or losing your current job, starting a new relationship or ending a long-standing one, or a major traumatic event, like an accident or natural disaster.
Oftentimes, an anxiety attack may be brought on by long-term exposure to high-stress situations, such as living in an unstable home environment. However, there are a number of other risk factors that could lead to an anxiety or panic attack. Among some of them, research shows that cardiac symptoms, alcohol abuse, depression, and major grief episodes, are all associated with panic attacks.
Often, anxiety attacks are a symptom of a mental health disorder.
Generalized anxiety disorder
Panic disorder
Though panic attacks are the primary feature of panic disorder, anxiety attacks may also arise out of this condition. A fear of recurrent panic attacks is a symptom of panic disorder. So, if an individual develops sudden, intense feelings due to this fear, they may experience an anxiety attack without ever having symptoms of a panic attack.
Specific phobia
Treatment for anxiety disorders typically comprises psychotherapy and medication. Through therapy, a healthcare professional can help their client identify the sources of their symptoms, develop healthy coping strategies, and address potential comorbid conditions. Cognitive behavioral therapy (sometimes styled as cognitive behavioural therapy) is a widely accepted therapeutic modality that has been shown to ease anxiety in participants. Selective serotonin reuptake inhibitors and medications from the benzodiazepine drug class are common pharmacological approaches to mental health management.
The differences between anxiety attacks and panic attacks
The term “anxiety attack” is generally a colloquial reference to long-term episodes of anxiety; it’s not an officially recognized diagnosis in the DSM-V.
What many people consider to be an anxiety attack can actually be a panic attack, which can be defined as a short-term bout of intense, debilitating fear and dread. A panic attack might include symptoms like intense shaking, disorientation, shortness of breath, irregular heartbeat, and feelings of impending doom and losing control.
Six tips to calm yourself down
Online therapy through services like BetterHelp can be an especially valuable option for people with anxiety, as it can happen in the comfort of your own home and on your own schedule, meaning you don’t usually have to worry about waiting in an office or commuting.
Therapy can be an effective method of treating anxiety, whether you attend in-person or online, as it can help you recognize and treat the underlying thought patterns, behaviors, and situations that often contribute to these feelings.
Takeaway
What is the 3-3-3 rule for panic?
The 3-3-3 method is a coping strategy that may be a way to manage panic. It involves naming three things you can see, three things you can hear, and three things you can touch. By focusing on your physical senses, it may be possible to distract yourself from the symptoms and come back to the present.
What do these feel like?
Anxiety attacks are periods of intense panic that are often brought on by specific triggers. They can be short, but they can also last for longer periods of time, and they may come on gradually.
Symptoms may include:
- A racing heart
- Rapid breathing
- Fatigue
- Muscle tension
- A feeling of being on edge or under threat
- Fear that something bad is going to happen
Most panic attacks are shorter and more intense. They tend to come on unexpectedly and often do not have a specific trigger. People experiencing these may feel a loss of control or believe they are having a heart problem instead.
Other symptoms may include:
- A racing heart
- Chest pain
- Feelings of impending doom
- Sweating, chills, or trembling
- Trouble breathing
- Faintness or dizziness
How can I reduce my anxiety naturally?
A variety of self-care strategies may be helpful for managing your mental health and improving overall quality of life. These include:
- Getting aerobic exercise
- Setting aside time for hobbies and activities
- Practicing mindfulness
- Journaling about thoughts and feelings
- Getting support from others during stressful periods
- Eating a balanced diet
- Practicing healthy sleep habits
How do I know if I have anxiety?
The signs can vary depending on the person. Some common symptoms may include:
- Frequent worrying about many different things
- Trouble concentrating
- Irritability or agitation
- Withdrawal from social situations
- Trouble sleeping
- Changes in eating patterns
- Headaches, muscle aches, or indigestion
How do you calm down from an anxiety attack?
Anxiety attacks are episodes of intense anxiety in reaction to a perceived threat. They may involve racing heartbeat, anxious thoughts, feeling your heart pounding, and high levels of stress hormones. Simple techniques can help you calm down from an anxiety attack. These include learning to practice mindfulness, practice deep breathing, or do a guided meditation. Talking to a trusted friend or family member can also be helpful. In the long run, you can create healthy habits, such as getting enough sleep and getting good nutrition. Regular exercise can also help release tension. These techniques can help relieve tension and reduce stress along with calm anxiety, as stress and anxiety have similar symptoms.
How do I get rid of an anxiety attack ASAP?
To relieve the effects of an anxiety attack and get through it, you can breathe, focus on the present, and stay where you are (and find a quieter space if you are around others, if necessary). Strong sensations, such as a strongly flavored food, warmth, or cold can also bring you into the present moment and lessen your anxious or negative thoughts. Using these techniques, it is possible to easily achieve feelings of increased calm.
How to comfort a panic attack?
There are ways to comfort a person and manage panic attacks when they occur. You can help someone reduce anxiety from racing thoughts and reduce tension in their body. If they feel detached from reality, you can help ground them in reality. The most important thing to ease anxiety is staying calm around the person. You can take deep breaths with them, repeat calming phrases, maintain eye contact, do grounding exercises, or help them find a quiet space. It is important to validate their emotions and not judge or give lengthy advice. Keep any instructions or advice short and useful. Once they have energy levels stable, there are ways to prevent panic attacks in the future such as to clear trigger situations.
What drink calms anxiety?
If you are feeling anxious, you can try drinks like chamomile tea, lavender tea, green tea, warm milk, or warm water with magnesium powder to relieve anxiety. Drinking enough water may also help you avoid anxiety. If you have chronic anxiety, it is important to avoid stimulants such as coffee and other caffeinated drinks.
How long do anxiety attacks last?
Most anxiety attacks last between a few minutes to about 30 minutes. That said, in some cases an anxiety attack can last for hours or even days.
Does anxiety go away if you ignore it?
No, anxiety does not go away on its own. It can be triggered by a number of things, such as life stressors, mental illness, distinct sounds, or medication. If you are taking medication, be sure to read the boxed warning to see if a side effect is higher anxiety levels. It is important to manage anxiety, and if you can’t manage your anxious feelings on your own, it’s important to reach out to a mental health professional for support. You may benefit from the help of a therapist and/or when a doctor prescribes anti-anxiety medication. Reach out to your healthcare provider if you have concerns about your anxiety levels or frequently feel anxious.
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