Anxiety attacks can come on suddenly, and they can feel both scary and overwhelming, especially if you haven’t had one before. Before you know how to calm yourself during an anxiety attack, you should be able to identify one.
Anxiety attacks can come on quickly or build up over a period of time, but they are characterized by a racing heart, flushed skin, chest pain, and feeling like you can’t breathe. You may feel a loss of control, begin crying, or struggle to breathe properly. Anxiety attacks aren’t always predictable, but if you know how to calm yourself during an anxiety attack beforehand, you may be able to manage it quickly.
How to Calm Yourself During an Anxiety Attack
Managing anxiety can be difficult, especially if you suffer from anxiety attacks. If you experience an anxiety attack, here are a few ways to calm yourself:
- Take deep breaths. Focus on the physical act of inhaling and exhaling. This will ground you in the moment, as well as get oxygen flowing in and out of your lungs. Inhale to the count of 4 and exhale to the count of 8.
- Focus on a physical object near you. This will assist in helping to tether you to reality and reduce the overwhelming sensation caused when there are too many stimuli affecting your sense.
- Find a peaceful spot. A quiet, calm environment will help reduce the overwhelming presence of outside stimuli and allow you to focus on breathing.
- Remember that the attack will pass. Repeating this to yourself can help ground you and give you something to focus on.
- Learn what triggers your anxiety. Take note of the things that increase your anxiety and trigger your anxiety attacks. This can help you remove yourself from a stressful situation in advance.
- If you continue to experience anxiety attacks, consult a doctor about medication to reduce your anxiety.
Philly Family Life Counseling LLC and Anxiety
We all get anxious sometimes, but if anxiety begins to affect your everyday life, it may be time to seek help. Speaking with an experienced therapist can help you work through your anxiety and give you the tools to cope with anxiety attacks. If you’re interested in anxiety counseling, contact Philly Family Life Counseling LLC at 215-677-3810 or fill out our online form for more information. Not quite ready to make an appointment? Take your time. You can follow us on Facebook for news and updates.