Anxiety attacks can be overwhelming and distressing, but there are ways to manage and alleviate the symptoms. By adopting effective coping strategies, you can regain control over your anxiety and find a sense of calm. Not everyone experiences anxiety or anxiety attacks the same, so it is important to find which coping skill(s) work best for you. Below are some tips to help you tackle anxiety attacks.
Deep Breathing Techniques
Deep breathing is a powerful tool that can quickly reduce anxiety symptoms. When an anxiety attack occurs, your breathing might be more rapid and shallow, further intensifying your distress. By practicing deep breathing, you can counteract this response and promote relaxation. Try this following technique:
- Find a comfortable position and close your eyes, or leave them open if that is more comfortable for you.
- Take a slow, deep breath in through your nose. Count to five as you inhale (one one thousand, two one thousand, and so on…). Fill your lungs completely with air.
- Hold your breath for five counts (one one thousand, two one thousand, and so on…).
- Exhale slowly through your mouth, counting to six.
- Repeat this cycle for several minutes, focusing on the feeling of your breath and allowing your body to relax.
Grounding Techniques
During an anxiety attack, it is common to feel disconnected from your surroundings. Grounding techniques can help you regain a sense of control and bring your focus back to the present moment. Here is a grounding exercise you can try:
- Identify five things you can see around you. Focus on their colors, shapes, and textures.
- Notice four things you can physically feel. Pay attention to the sensations on your skin or the texture of an object.
- Acknowledge three things you can hear, whether it is the sound of traffic or birds chirping.
- Notice two things you can smell, such as the scent of flowers or fresh air.
- Pay attention to one thing you can taste, such as a mint or a sip of water.
Progressive Muscle Relaxation
Anxiety often leads to muscle tension, contributing to physical discomfort. Progressive muscle relaxation can help release tension and promote relaxation through your body. Follow these steps below:
- Find a quiet and comfortable space.
- Start by tensing the muscles in your feet and toes for a few seconds, then release the tension while you exhale.
- Gradually work your way up in your calves, thighs, stomach, arms, and face.
- As you release the tension in each muscle group, focus on the sensation of relaxation and let go of any tension or stress.
- Once you have completed all muscle groups, take a few seconds of deep breathing and focus on how your body feels now that you have completed the exercise.
Positive Self-Talk and Affirmations
During an anxiety attack, negative thoughts become the mind’s main focus. Shifting your focus to positive self-talk and affirmations can help to counteract these thoughts and provide comfort. Repeat the following affirmations to yourself or write them somewhere you will see them as a daily reminder.
- I am safe and capable of managing my anxiety.
- This feeling will pass, and I will overcome it.
- I have faced anxiety before and have come out stronger.
- I am in control of my thoughts and emotions.
Seek Support
Remember that you do not have to face anxiety attacks alone. Reach out to a trusted friend, family member, or mental health professional who can provide support and guidance during difficult moments. Educate your family and friends on the coping skill(s) that works best for you so in the time of an anxiety attack, you have someone to remind you of your skills and help walk you through them if you need extra assistance.
Conclusion
While anxiety attacks can be overwhelming, incorporating these topics into your coping strategies can make a significant difference in managing and calming your symptoms. Experiment with these above techniques to find what works best for you. Practice and patience are key, and with time, you can develop an effective toolkit to navigate anxiety attacks and promote your emotional well-being.
About Therapist Bethany Winter, MA, LPC Barnum Counseling
(n.d.). Therapy worksheets, tools, and handouts. Therapist Aid. https://www.therapistaid.com/
Image by Freepik