Managing Anxiety Attacks: Strategies for Relief

Anxiety attacks, also known as panic attacks, can be incredibly distressing experiences. They often strike without warning, leaving individuals feeling helpless and anxious.

Recognising an Anxiety Attack

Common symptoms of anxiety attacks include:

• Sudden Intense Fear: Anxiety attacks often begin abruptly with an overwhelming sense of fear or dread. This fear may be irrational and unrelated to any immediate threat.
• Rapid Heartbeat (Palpitations): An increased heart rate is a hallmark symptom of an anxiety attack. It can feel like your heart is racing or pounding in your chest.
• Shortness of Breath: Many individuals experience difficulty breathing or a feeling of suffocation during an anxiety attack. This can lead to rapid, shallow breathing.
• Chest Pain or Discomfort: Chest pain or discomfort can occur and is often mistaken for a heart attack. It is usually a result of the increased heart rate and muscle tension.
• Sweating: Profuse sweating, often accompanied by cold or clammy hands, is a common symptom of anxiety attacks.
• Trembling or Shaking: Uncontrollable trembling or shaking of the hands or other parts of the body can occur during an anxiety attack.
• Feeling Dizzy or Lightheaded: Some people experience dizziness or a sensation of being lightheaded or unsteady during an anxiety attack.
• Nausea or Upset Stomach: Gastrointestinal symptoms such as nausea, stomach cramps, or diarrhoea can be present during anxiety attacks.
• Hot Flashes or Chills: Changes in body temperature, such as sudden hot flashes or chills, may occur.
• Tingling Sensations: Some individuals report tingling or numbness in their extremities (fingers and toes) during an anxiety attack.
• Feeling Detached or Unreal: A sense of detachment from reality or feeling like things are unreal or dreamlike can occur. This is known as derealization.
• Fear of Losing Control or Going Crazy: Many people experiencing anxiety attacks fear that they are losing control or going crazy, even though this is not the case.
• Fear of Dying: Some individuals have an intense fear of dying during an anxiety attack, even though it is not a life-threatening event.

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It is important to note that not everyone experiences the same symptoms, and the severity and duration of symptoms can vary from person to person.
Anxiety attacks typically peak within a few minutes and then gradually subside. They are not life-threatening, although they can be extremely distressing.
If you experience recurring anxiety attacks or if they significantly interfere with your daily life, it's essential to seek help from a health professional who can provide appropriate treatment and support.

Techniques to Cope with Anxiety Attacks

Breathing
One of the most immediate ways to manage an anxiety attack is through deep breathing exercises. When anxiety strikes, your body's fight-or-flight response kicks in, leading to shallow and rapid breathing. This can exacerbate the symptoms of anxiety. By consciously taking deep, slow breaths, you can help calm your nervous system. Here's a simple deep breathing exercise:

1. Find a quiet and comfortable place to sit or lie down.
2. Close your eyes and take a deep breath in through your nose for a count of four.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth for a count of six.
5. Repeat this cycle several times until you feel more relaxed.

 
Grounding Techniques
Grounding techniques help reconnecting with the present moment and reducing the intensity of an anxiety attack. These techniques can help shift your focus away from anxious thoughts and physical sensations. Try the "5-4-3-2-1" method:

1. Identify five things you can see around you.
2. Acknowledge four things you can touch or feel (such as the texture of your clothing, the ground, the chair you are sitting on, or the sensation of your breath).
3. Name three things you can hear (such as the sound of traffic, birds singing, air conditioning, or people talking).
4. Recognize two things you can smell or two scents you enjoy.
5. Taste one thing, even if it's just a sip of water or a breath mint.

 
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing different parts of your body. It can help release physical tension and promote a sense of relaxation. Here's how to do it:

1. Start at your toes and work your way up, focusing on part of your body and muscle group at a time (eg. Toes, feet, ankles, calves, knees, thighs, etc…)
2. Tense each muscle group for a few seconds, then release and let go.
3. Pay attention to the sensation of relaxation as you release tension from each muscle group.

This practice helps you become more aware of the physical sensations associated with anxiety and teaches your body how to relax.

Everyone's experience with anxiety is unique, so it may take some trial and error to find the strategies that work best for you. With practice and patience, you can learn to navigate anxiety attacks and reduce their impact on your life.
 
I hope you find this information useful.
If you would like help adapting these tools to your own personal circumstances, please contact me at [email protected]. I offer counselling in-person in Remuera, Auckland, and online.
Best wishes on your journey of managing anxiety!