Quieting the Storm: How to Calm Down When an Anxiety Attack Builds
Anxiety is one of the most commonly diagnosed mental disorders across the globe. And you've likely heard of panic attacks before. While panic attacks are considered a symptom of a panic disorder (a type of anxiety disorder), they are different from anxiety attacks.
The main difference is that panic attacks are diagnosable conditions. They happen suddenly with seemingly no trigger and last around 10 minutes on average. The person may experience it so severely that they truly believe they will die.
Anxiety attacks are not a diagnosable condition. However, that doesn't mean they aren't a stressful experience. While you may not feel you will die, it can still affect your day and mental wellbeing.
Anxiety attacks build slowly and can last up to 30 minutes, although some report them lasting hours or even days. But what can you do to calm down when an anxiety attack happens?
Recognizing the Signs of an Anxiety Attack
As mentioned above, anxiety attacks are different from panic attacks. Anxiety attacks are marked by a building sense of stress, usually with an identifiable trigger. Triggers could be an upcoming exam, issues at work, health problems, relationship struggles, or family drama.
Anxiety attacks tend to build gradually and accompany a sense of worry that something bad is going to happen. You're going to fail that test. You're going to get fired. They are going to break up with you.
Some physical aspects of anxiety attacks are:
A racing heart
A "knot" in your stomach
Sweating
Nausea
Headache
Muscle tension
Dizziness
Tips for Coping with an Anxiety Attack
The first step in coping with anxiety attacks is recognizing the signs and knowing your personal triggers. From there, consider these strategies to help you manage your physical and mental well-being when you pick up on a building attack.
Move Your Body
Exercise is a great way to let out some anxious energy. Even taking a half hour to take a walk has enormous benefits for your overall mental health.
Walking, yoga, biking—whatever it is, do something you enjoy so you can reap the benefits of movement and feel-good endorphins.
Try Relaxation Techniques
Whether it's yoga, meditation, or breathing exercises, relaxation techniques are so popular because they work. The trick is finding what works best for you. Try a couple of different things until you find one you connect with.
Not sure where to start? Here are some ideas:
Deep belly breathing
Body scans
Guided imagery
Mindfulness meditation
Aromatherapy
Journaling
Yoga
Open Up
When we sense an anxiety attack building, it's normal to want to hole up and hide away as a protective measure. However, resisting that urge and leaning on your loved ones for support is important and can be extremely beneficial. Being social and seeking support can help take your mind off what's causing your anxiety.
Other ways you can be more social is by volunteering or joining support groups with other people experiencing anxiety attacks.
See a Therapist
Piggybacking off the above tip, seeing a therapist is a tried-and-true way to help improve your anxiety. While talking to friends and family and practicing relaxation are important pieces of the puzzle, sometimes they aren't enough on their own.
A therapist provides a safe third-party space for you to express your anxieties and talk about your attacks. They can help you better understand your triggers and learn which coping mechanisms work best for you.
If you're regularly experiencing anxiety attacks, don't hesitate to reach out. Together, we can work on the skills needed to better manage your anxiety and live a less stressful life.
Click here for more information on Anxiety Therapy.