Our StoryFeeling suddenly scared or impending doom without cause with symptoms such as a racing heart and trouble breathing?
This is the response of the fight or flight response of your body and may lead to an anxiety attack.
Anxiety attacks can be overwhelming, but there are effective ways to calm down. Your nervous system activates the fight-or-flight response. It acts as your body’s survival mechanism to help you respond to danger and get to safety. This response controls body functions like heart rate, blood pressure, breathing, muscle tension, digestion, and sexual arousal.
Let’s explore some easy steps you can take to manage an anxiety attack.
What is an Anxiety Attack?
An anxiety attack is another term for a panic attack. This occurs when you suddenly feel extremely anxious or scared without an obvious reason. Your body reacts as if you are in danger, even though there may be no real threat. This can cause your heart to race, your chest to tighten, and your breathing to become rapid. Recognizing these panic attack symptoms can help you understand what’s happening.
Common Symptoms of a Panic Attack
Knowing the signs of a panic attack can help you understand what is going on at that time. With better awareness, you can take the right steps to calm down. Common panic attack symptoms include:
- Rapid heartbeat
- Shortness of breath
- Chest pain or discomfort
- Dizziness or lightheadedness
- Sweating
- Shaking or trembling
- Feeling like you’re choking
- Nausea or stomach pain
- Feeling like you’re losing control or going crazy
These symptoms can be extremely frightening. A panic attack will not harm you, even though it feels intense.
Does Anxiety Make You Tired?
Yes, anxiety can make you extremely tired. Feeling anxious all the time can make your body feel tired because it uses up a lot of energy.
People often refer to this as a “panic attack hangover.” After an anxiety attack, you might feel extremely tired, weak, or even sad. This is normal, and it’s your body’s way of recovering.
Let’s explore self-care opportunities to conquer anxiety and revitalize a
HEALTHIER YOU.
Steps to Calm an Anxiety Attack
Knowing what an anxiety attack feels like is important, but it’s even more crucial to know how to calm down when one happens.
- Breathe Deeply
Controlling your breathing is one of the best ways to calm an anxiety attack. Deep breathing sends a message to your brain that you are okay. Follow these steps:
- Sit or lie down comfortably.
- Shut your eyes and inhale slowly via your nostrils, counting to four.
- Retain your breath, counting up to four.
- Exhale gently through your lips, again counting to four.
- Repeat this process until you feel calmer.
- Focus on the Present
Anxiety attacks often happen because we worry about the future or dwell on the past. Bring your mind back to the present moment by:
- Looking around and naming five things you can see.
- Listening for four different sounds.
- Touching three things and noticing their texture.
- Smelling two different things.
- Tasting one thing, even if it’s just the taste in your mouth.
- Use Positive Affirmations
Negative thoughts can worsen an anxiety attack. Replace them with positive affirmations. Tell yourself:
- “I am safe right now.”
- “This feeling will pass.”
- “I can handle this.”
- “I am strong.”
- Move Your Body
Physical activity can help release built-up energy and reduce anxiety. Simple activities like walking, stretching, or dancing to your favorite song can make a significant impact.
- Use a Comfort Object
Having something that makes you feel safe and comforted can help during an anxiety attack. This could be a favorite blanket, a stuffed animal, or a piece of jewelry that you like to wear.
- Talk to Someone
Talking to a friend or family member can help you feel less alone. Hearing a calm, reassuring voice can make a significant impact. If you don’t want to talk, you can also text or write your feelings.
- Try Grounding Techniques
Grounding techniques help you feel more connected to the present. One popular method is the 5-4-3-2-1 technique:
- List five objects within your sight.
- Identify four items within your reach.
- Mention three sounds you can perceive.
- Name two scents you can detect.
- Specify one flavor you can savor.
- Practice Self-Compassion
Be kind to yourself. Feeling scared and taking time to calm down are both okay. Treat yourself the way you would treat a good friend who is feeling scared.
After the Attack
Once the anxiety attack is over, it’s important to take care of yourself. Remember, anxiety can make you tired, so make sure to rest. Drink some water and eat a healthy snack to help your body recover. Try to do something relaxing, like reading a book, taking a warm bath, or listening to calming music.
If you feel very anxious often and it’s impacting your daily life, get help from a mental health professional or doctor. You should not hesitate to reach out for support if you are struggling with anxiety. A doctor or mental health professional can help you with guidance, treatment, and antianxiety medication to manage your anxiety effectively.
Taking the step to seek help is important for your overall well-being and mental health. Relieve yourself of the stigma associated with mental health issues. Give yourself the gift of more methods, tactics, and alternatives to assist you in controlling your anxiety.
Conclusion
Anxiety attacks are scary, but they don’t have to control your life. By using these tips, you can learn to calm yourself down and take control of your anxiety.
Remember, you are stronger than you think, and you have the power to feel better. Take it one step at a time, and don’t be afraid to ask for help when you need it. You are not alone
