How to Calm an Anxiety Attack
Anxiety attacks can be a terrifying experience, but they are also very common. In fact, over 40 million adults in the United States suffer from an anxiety disorder. If you have ever had an anxiety attack, you know how debilitating they can be. Your heart races, your palms sweat, and you may feel like you are going to die.
While anxiety attacks can be scary, they are not dangerous. They are simply a temporary reaction to stress or fear. With proper treatment, you can learn to manage your anxiety and prevent future attacks.
What Causes Anxiety Attacks?
Anxiety attacks can be triggered by a variety of factors, including:
- Stress
- Fear
- Trauma
- Caffeine
- Alcohol
- Drugs
- Medical conditions
What Are the Symptoms of an Anxiety Attack?
The symptoms of an anxiety attack can vary from person to person, but they often include:
- A racing heart
- Sweating
- Trembling
- Shortness of breath
- Chest pain
- Nausea
- Dizziness
- Lightheadedness
- Feeling faint
- Numbness or tingling in the hands or feet
- Feeling like you are going to die
How to Calm an Anxiety Attack
If you are experiencing an anxiety attack, there are a few things you can do to help calm yourself down:
1. Breathe deeply.
One of the best ways to calm an anxiety attack is to breathe deeply. When you are anxious, your breathing becomes shallow and rapid. This can lead to hyperventilation, which can make your symptoms worse. To calm yourself down, focus on taking slow, deep breaths. Inhale through your nose for four counts, hold your breath for seven counts, and exhale through your mouth for eight counts. Repeat this process until you feel calmer.
2. Relax your muscles.
Another helpful way to calm an anxiety attack is to relax your muscles. Start by tensing up all of the muscles in your body for five seconds. Then, slowly release the tension and focus on relaxing each muscle group. Repeat this process until your entire body feels relaxed.
3. Visualize a calming scene.
If you are feeling anxious, try to visualize a calming scene. This could be a place where you feel safe and relaxed, such as a beach, a forest, or your own home. Focus on the details of the scene, such as the sights, sounds, and smells. Imagine yourself in this place and feel the peace and tranquility that it brings.
4. Talk to someone.
If you are feeling overwhelmed, talk to someone you trust. This could be a friend, family member, therapist, or doctor. Talking about your anxiety can help you to feel less alone and more supported.
5. Get professional help.
If you are experiencing frequent anxiety attacks, it is important to get professional help. A therapist can help you to identify the triggers for your anxiety and develop coping mechanisms. Medication may also be helpful in reducing your anxiety symptoms.
FAQ
Q: What is the difference between an anxiety attack and a panic attack?
A: Anxiety attacks and panic attacks are both types of anxiety disorders. However, panic attacks are more severe and can come on suddenly. Panic attacks can also cause physical symptoms, such as chest pain, shortness of breath, and dizziness.
Q: How long do anxiety attacks last?
A: Anxiety attacks can last for a few minutes or for several hours. The average anxiety attack lasts for about 20 minutes.
Q: What are the best ways to prevent anxiety attacks?
A: There are a number of things you can do to prevent anxiety attacks, including:
- Managing stress
- Avoiding caffeine and alcohol
- Getting regular exercise
- Eating a healthy diet
- Getting enough sleep
- Practicing relaxation techniques
Q: When should I seek professional help for anxiety?
A: You should seek professional help for anxiety if:
- Your anxiety is interfering with your daily life
- You are experiencing frequent anxiety attacks
- Your anxiety is causing you physical symptoms
- You are feeling suicidal or homicidal
Additional Resources
- National Institute of Mental Health: https://www.nimh.nih.gov/
- Anxiety and Depression Association of America: https://adaa.org/
- National Alliance on Mental Illness: https://www.nami.org/
