Have you ever felt your heart racing and struggled to catch your breath? Have you experienced an intense, unexplainable fear? Anxiety attacks can be overwhelming and distressing — and they affect millions of people each year. An estimated 19.1% of US adults have experienced an anxiety disorder in the past year. These episodes can cause intense fear, rapid heartbeat, and a sense of losing control.

Having effective strategies to manage anxiety attacks is vital for maintaining your mental health and well-being. You can make a difference by being prepared and knowing practical steps to find calm during such challenging moments. This blog will help you do just that. Keep reading and learn strategies for managing and alleviating the symptoms of an anxiety attack.

The Signs of an Anxiety Attack

Anxiety attacks can manifest in various ways. Often, they come on suddenly and cause both physical and emotional symptoms. Here are signs to watch out for.

Physical Symptoms

• Rapid heartbeat
• Sweating
• Trembling
• Shortness of breath
• Sense of choking
• Chest pain
• Nausea
• Dizziness
• Numbness or tingling
• Chills or hot flushes

Emotional Symptoms

• Fear of losing control
• Fear of imminent death
• Feeling detached from reality or experiencing an out-of-body sensation
• An intense sense of dread

Immediate Steps to Take During an Anxiety Attack

Suffering from an anxiety disorder? Understanding the above mentioned symptoms can help you identify an anxiety attack and take steps to manage it effectively.

Grounding Techniques

Grounding techniques are essential for staying present during an anxiety attack. One effective method is the 5-4-3-2-1 technique, which engages your senses to bring your attention to the present moment. 

• 5 Things You Can See. Identify five objects around you.
• 4 Things You Can Touch. Focus on four things you can physically feel.
• 3 Things You Can Hear. Listen for three distinct sounds.
• 2 Things You Can Smell. Notice two different smells.
• 1 Thing You Can Taste. Identify one thing you can taste.

Another method is focusing on physical sensations, such as touching a textured object, feeling the ground under your feet, or conducting a body scan to notice different parts of your body. These techniques help manage anxiety by keeping you connected to the here and now.

Breathing Exercises

Staying calm is a challenge when experiencing an anxiety attack. You can count on breathing exercises, such as deep and box breathing, to calm your mind.

In deep breathing, you must begin by inhaling slowly through your nose. Allow your lungs to fill. Then, hold your breath for a moment before exhaling gently through your mouth. This method helps to slow your heart rate and promote relaxation.

Box breathing is a more methodological version. In this technique, you must inhale for four counts, hold for four, exhale for four, and hold for four. Repeat this cycle several times. Box breathing helps regulate your breathing pattern.

Positive Affirmations

When people say words are powerful, it isn't just about how our words can influence others. The words we tell ourselves can have a profound impact on our own mental state and well-being. 

So, when you're undergoing an anxiety attack, positive affirmations can give you the reassurance you need and promote a sense of safety. To shift your focus away from fear and anxiety, repeat calming phrases to yourself, such as:

• "This will pass."
• "I am safe."
• "I am in control of my thoughts and feelings."
• "I have the strength to overcome this."
• "I am calm and at peace."

Creating a Calming Environment

When anxiety creeps in, it puts you in a distressing inner battle. Your mind races, your body reacts, and you feel a loss of control. 

To create a calming environment, start by finding a quiet and safe space where you feel secure. It's also helpful to reduce sensory overload. For instance, if you're curious about how to calm anxiety attacks at night, dimming the lights and lowering noise levels are two ways to minimize sensory input.

To further soothe your senses, use calming scents or essential oils like lavender or chamomile. Aromatherapy, which has been around for centuries, offers therapeutic benefits. When inhaled, the scent molecules in essential oils travel from the nose to the brain and directly affect the amygdala, the brain's emotional center.

Using Distraction Techniques

Distraction techniques can also be very effective in managing anxiety attacks as they redirect your focus to another thing. 

Engaging in a simple task or hobby, such as coloring, knitting, or playing a game, can relieve anxiety. Additionally, listening to calming music or your favorite podcast can help shift your attention away from anxious thoughts and create a more relaxed state of mind. 

Seeking Support

When you're in the throes of an anxiety attack, seeking support is incredibly important. Reach out to a trusted friend or family member so they can bring you immediate comfort and reassurance. They can lend a listening ear and help you feel less alone. 

If the anxiety attack is severe or you need professional guidance, contacting a mental health professional or crisis hotline is a crucial step. In the US, the Anxiety Hotline is available 24/7 at 866-903-3787. If you're in Utah, you can call the Utah Mental Health Hotline at 866-903-3787 for free mental health crisis support.

Developing Long-Term Coping Strategies

While knowing the immediate steps to take to combat anxiety attacks is necessary, you should also develop a long-term game plan. 

You might consider incorporating mindfulness and meditation into your daily routine to help you embrace the "now" and manage anxiety-inducing thoughts. Regular physical activity, such as walking, yoga, or working out, releases endorphins that help improve mood and reduce anxiety symptoms. 

Being more mindful of what you consume also goes a long way, along with proper sleep hygiene. Eating nutritious foods and getting adequate sleep are proven ways to regulate mood and stress.  

Knowing When to Seek Professional Help

Whether you're dealing with an anxiety or panic attack, it's crucial to recognize when it becomes frequent or unmanageable. If you're experiencing symptoms regularly, it might be time to explore therapy options. Cognitive Behavioral Therapy (CBT) helps reframe negative thought patterns while exposure therapy gradually reduces fear by exposing you to anxiety-inducing situations in a controlled manner. 

Additionally, considering medication under the guidance of a healthcare provider can be an essential step in managing your anxiety effectively. A reputable treatment center can offer comprehensive support and specialized care to help manage anxiety disorders effectively. 

Conclusion

Anxiety attacks can be overwhelming and disruptive, but with the right strategies, you can manage and alleviate their symptoms. Recognizing the signs of an anxiety attack, taking immediate steps, and developing long-term coping strategies can enhance your resilience. If anxiety attacks become frequent or unmanageable, don't hesitate to seek professional help.

Remember: Asking for help is not a sign of weakness. It showcases your strength and can significantly aid in your recovery process. Take charge of your mental health today. Reach out to us at RR Wellness Clinic to explore effective anxiety treatment in Utah and regain your peace of mind.