What you Should Know to Deal With Anxiety Attacks

How to Recognize it & Support Yourself During an Anxiety Attack ?

Anxiety disorders are among the most common mental illnesses in the U.S. Anxiety affects 40 million adults in the United States, with 7% of Americans saying that they have suffered a panic attack at some point in their lives. Use this guide as a resource for learning what to do about anxiety.

What is an anxiety attack and how does it differ from a panic attack?

An anxiety attack is a physical and emotional response to a specific worry or fear. Anxiety develops over time, and the symptoms of an attack can be mild or severe. Medical News describes symptoms of an anxiety attack as feeling nervous, restless, or tense, perhaps with a sense of impending danger, panic, or doom. Physical symptoms may include an increased heart rate, rapid breathing, sweating, trembling, feeling weak, and having trouble concentrating.

Panic attacks differ from anxiety attacks in that they are more severe. Panic attacks can occur for no reason at all and are described as moments of fear so intense that you may feel that you are dying. They are accompanied by physical symptoms such as a rapidly pounding heart, shortness of breath, chills, nausea, abdominal cramping, chest pain, dizziness, faintness, numbness, and sweating. A panic attack can last from a few minutes to half an hour.

What causes an anxiety attack? 

Anxiety is caused by something that is perceived as being stressful or threatening. Stress can build up as a response to life events: a death in the family, financial worries, or fear of illness. It can also arise in day-to-day conditions, such as at work, when driving, or in social situations.

Certain people are more prone to anxiety attacks, such as people who have suffered trauma, those with mental health disorders, or those who have a family history of mental health issues. Drugs or alcohol misuse can also be a qualifying factor. An anxiety attack can affect your behavior, leading you to avoid places or situations where you think you might be at risk of a panic attack.

How to prevent anxiety attacks?

1. Get professional help

The first step to preventing an anxiety attack is to get the professional help you need. If you have suffered trauma or have mental health issues, see a medical professional. The ADAA (Anxiety & Depression Association of America) shares that a doctor or therapist can provide you with medication and counseling to ease symptoms and help you work through any underlying issues.  

2. Reduce and manage sources of stress in your life

Anxiety over social situations is known as social phobia and is a diagnosable medical illness that needs medical and emotional treatment. Visit a doctor and explain how you feel. A medical professional will probably recommend a combination of therapy, such as CBT, and medication. 

If your job is causing anxiety, consider a career change. Very Well Mind suggests that there are jobs best suited for people with social phobias, including writer, working with animals, computer programmer, and more.

 3. Take steps to reduce anxiety

Healthline recommends the following steps to reduce anxiety:

• Exercise regularly.

• Meditate or even just sit in silence.

• Eat a balanced diet.

• Limit consumption of alcohol, drugs, and caffeine.

 Additionally, you may find comfort in reconnecting with friends that you haven’t seen in some time.

4. Focusing techniques

If you feel yourself becoming overly anxious and are worried about an immediate attack, the following techniques may help you manage a difficult situation:

• Try the 4, 7, 8 breathing technique. Breathe in for 4 seconds, hold your breath for 7, then exhale for 8. 

• Get out of the negative spiral by sending your attention elsewhere. Look for 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.

Anxiety attacks, if left uncontrolled, can become crippling, affecting every area of your life. But there are physical and emotional steps designed to remove yourself from stressful situations and prepare your body and mind to cope with anxiety better. If in doubt, seek advice from a medical professional. Sejdaras Psy.D and Associates provides anxiety therapy for those who need assistance. To learn more, meet the expert team of anxiety therapists and book a free 15-minute consultation.