Navigating Anxiety Attacks: What to Do When Anxiety Strikes

Anxiety attacks can be overwhelming, often arriving suddenly and leaving you feeling helpless. Understanding how to manage these moments is crucial for regaining control and finding relief. Whether you’re familiar with anxiety attacks or experiencing one for the first time, knowing effective strategies can make a significant difference.

Understanding Anxiety Attacks

An anxiety attack, sometimes referred to as a panic attack, can include a variety of symptoms such as rapid heartbeat, shortness of breath, dizziness, trembling, and a sense of impending doom. These feelings can be so intense that many individuals believe they are experiencing a heart attack or another medical emergency. Recognizing that you are having an anxiety attack is the first step in managing it effectively.

What to Do During an Anxiety Attack

• Focus on Your Breathing
  One of the most effective ways to calm your body during an anxiety attack is to focus on your breathing. Anxiety often causes rapid, shallow breaths, which can increase feelings of panic. Try the following breathing technique:
• • Inhale deeply through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly through your mouth for a count of four.
  • Repeat this cycle several times.

         This method helps to regulate your breath, slow your heart rate, and promote a sense of calm.

• Ground Yourself in the Present
  Grounding techniques can help redirect your focus away from the overwhelming feelings of anxiety. One popular method is the “5-4-3-2-1” technique:
• • 5 things you can see: Look around and identify five things in your environment.
  • 4 things you can touch: Focus on the textures and sensations of four objects near you.
  • 3 things you can hear: Tune into the sounds around you, whether it’s the hum of a fan or distant chatter.
  • 2 things you can smell: If you can, notice two scents, like coffee or fresh air.
  • 1 thing you can taste: Focus on the taste in your mouth or take a sip of water.

          This exercise helps anchor you in the present moment, easing the intensity of the attack.

• Practice Progressive Muscle Relaxation
  Tension often accompanies anxiety attacks. Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. Start from your toes and work your way up:
• • Tense your toes for a few seconds, then release.
  • Move to your feet, then calves, thighs, and so on, up to your head.
  • Notice the difference between tension and relaxation, which can help alleviate some of the physical symptoms of anxiety.

• Use Positive Affirmations
  During an anxiety attack, negative thoughts can spiral out of control. Counteract these thoughts with positive affirmations. Reassure yourself with statements such as:
• • “This feeling is temporary; it will pass.”
  • “I am safe right now.”
  • “I can handle this.”

          Repeating affirmations can help shift your mindset and reduce the sense of panic.

• Reach Out for Support
  If you’re in a situation where you can communicate with someone, reach out for support. Sharing what you’re experiencing can help ease your burden. Whether it’s a friend, family member, or a trusted colleague, talking about your feelings can provide immediate comfort.

When to Seek Professional Help

If you find that anxiety attacks are frequent or impacting your daily life, it’s important to seek professional support. Anxiety can often be managed with the right strategies and therapy. At Genesis Counseling, our experienced therapists specialize in helping individuals navigate anxiety, offering tailored approaches to meet your needs.

Conclusion

Anxiety attacks can be daunting, but you don’t have to face them alone. By using breathing techniques, grounding exercises, progressive muscle relaxation, positive affirmations, and reaching out for support, you can better manage these challenging moments.

If you’re struggling with anxiety or experiencing frequent anxiety attacks, it’s time to take action. At Genesis Counseling, we provide compassionate and professional support to help you navigate your anxiety effectively. Call us today to schedule an appointment at 561-408-1098 and start your journey toward a calmer, more balanced life. You are not alone, and help is just a phone call away!

Written by: Jennifer Bishop, LMHC

Practice Owner