Anxiety attacks plague millions of people every single day. While some people suffer from Anxiety disorders and have to deal with them daily, anyone can suddenly have an anxiety attack at any time. It is a very frightening experience that can affect people in different ways, emotionally, physically and mentally.
Fortunately, there are ways to manage and overcome anxiety attacks when they occur and even prevent them.
Understanding what causes anxiety attacks can be helpful in preventing and controlling them. Stress, trauma, sleep depravation, physical illness and fear can all lead to anxiety attacks. The actual mechanism of anxiety attacks comes from our instinctual response to stress. When we find ourselves in a dangerous situation, our bodies produce hormones to allow us to react quickly to the situation. The body also sends increased blood flow to the extremities to allow for the “fight or flight” reaction. These hormones and physical responses are, of course, very useful if you truly are in danger, but if the danger is only perceived and is not real, you are left with very unpleasant sensations and no way to relieve them.
So, what should you do when you are experiencing anxiety attacks?
Breathe! When in the grip of a sever anxiety attacks, we feel like we can’t breathe, our chest is too tight to take a full breathe and we often begin to hyperventilate. Once you recognize that this is happening to you – stop and concentrate on your breathing. Focus on taking slow, deep breaths. This has a surprisingly calming effect on you and you can often breathe your way through the anxiety attack before they spin out of control.
Recognize your triggers. Many different situations and emotions can trigger an attack – some that seem to be logical triggers and others that make no sense. If you have suffered from anxiety attacks in the past, try to think about what may have triggered them and either try to avoid those situations, or be prepared when such a situation occurs again. If you know that being in a large crowd may trigger an attack, then avoid crowds when you can. If you can’t avoid the situation, be aware of how you’re feeling and try to ward off an attack before it happens by using deep breathing, meditation or other calming activities.
Take good care of yourself physically. Getting enough sleep, eating properly, taking time to relax and getting regular exercise will help prevent anxiety attack too. Sleep depravation is one of the biggest precursors to anxiety, stress and depression. If you neglect your self-care, you will find that you are more irritable, stressed, weak and vulnerable to anxiety attacks. Being in good physical, mental and emotional health will give you that extra bit of protection from anxiety attack triggers.
Realize that this too, shall pass. If you have taken all the appropriate precautions and you still end up experiencing an anxiety attacks, concentrate on the fact that an anxiety attacks usually only lasts for a short time. Tell yourself that it WILL end and that you will be fine. Knowing that it will pass will help you to endure it.
These are just a few techniques that will help you on the road to overcoming your anxiety attacks. For more in-depth tips and techniques to let you take control of your life and stop anxiety attack forever, visit Anxiety Triage Kit. You’ll be so glad you did.