Anxiety attacks can be overwhelming and scary experiences that will make you feel both helpless and out of control. If you or anybody near you have a sudden meltdown or anxiety attack it’s crucial to know how to help. Before diving into the strategies to overcome anxiety let’s know what it is.
An anxiety attack also known as panic attack is a situation where one feels a sudden episode of fear, uneasiness and discomfort that reaches to its peak within minutes. The symptoms of such attacks can be scary and the person who experiences them might lose control and experience a medical emergency. Recognising these symptoms is the first step towards managing anxiety.
- Increased heart rate
- Shortness of breath
- Intense chest pain
- Nausea
- Dizziness
- Feeling of detachment
- Shaking or trembling
The following are some effective strategies to manage anxiety attack
Deep breathing technique
Deep breathing is a technique where you slowly intake breath through your nose, hold for a few seconds and exhale through your mouth, frequently doing this technique will calm your nervous system and help you slip back into reality. Counting your breath, such as inhale and exhale counting each complete breath as one until you reach 10, this practice can help ease anxiety during an attack.
Grounding technique
This technique is also known as the 5-4-3-2-1 technique. In this where one can decrease the intensity of an anxiety attack by using the 5 senses. when practising the ground technique one can search for the following things:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can Smell and,
- 1 thing you can taste
It is preferable to do grounding techniques outside as there is a lot to see, touch, hear and smell outdoors.
Positive Affirmation
Affirmations are positive and helpful statements that can change an individual’s mindset and encourage positive behaviour. In the time of an anxiety attack, reassure yourself that this will pass and you are safe. Repeat in your mind “I can handle this”, “This is just a phrase” or “I can handle this”.
Distraction Technique
A distraction technique means engaging in simple, calming activities such as counting numbers, singing songs, or watching a video etc that can help distract the mind from its current panic state. When you distract yourself you can manage to manage your strong emotions by bringing the focus elsewhere.
Talk to Loved ones
To make yourself at ease, consider calling your friend or talking to someone whom you trust. Always remember not to spend too much time speaking about your negative emotions, because this can make your situation worse instead ask them about their life or talk about any topic that helps you shift the focus.
When to see a doctor
People who experience frequent panic attacks related to past trauma need medical attention and sometimes need medication. This is because these traumas can affect their daily activities. If one feels they have a mental health condition then it’s critical to consult an expert rather than doing self-diagnosis. With the help of a doctor, individuals can plan the most effective treatment to help manage their anxiety attacks.
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