Anxiety attacks can be debilitating and terrifying. This is primarily due to the fact that many individuals don't know how to prevent anxiety attacks or aren't even able to recognize them.
What is an anxiety attack?
How to recognize an anxiety attack will differ depending on the symptoms. The symptoms themselves can vary, and frequently feel quite severe. Often, when having an anxiety attack, one may fear that what they are experiencing is in fact a symptom of another, more serious illness or health condition. Feelings of tightness in the chest, shortness of breath, confusion, vertigo, tingling of the extremities, blushing, or conversely, turning completely pale, are all common during an anxiety attack. However, these symptoms are also associated with heart attack, stroke, choking, and many other afflictions that can be life threatening.
Can anxiety attacks be prevented?
Preventing an anxiety attack is not easy as it may come on without notice, often surprising the individual, and consequently making the anxiety much worse.
If you are experiencing an anxiety attack, there are a few simple things you can try:
Slow your breath Focusing on the pace of your breath is a great way to calm yourself down. Inhale deeply, count to four, and then exhale deeply for a count of five. If what you are truly experiencing is anxiety, concentrating on slow, deep, cleansing breath is a great way to lessen or stop the attack.
Change locations Whether you are sitting at your desk, lying in bed or on the couch, or simply in a social, or stressful atmosphere, remove yourself immediately. A change of scenery, and the act of walking or moving from your original location can instantly ease your symptoms. Certain stimuli can trigger anxiety, and by moving away from the source of these stimuli, you may quickly begin to feel better. Further to this, fresh air and sunlight are great natural remedies for anxious or depressive moods.
Put your head below your heart Sit down in a quiet space and lean forward allowing your head to come to your knees or between them. This is a great way to catch your breath and improve circulation. Breathe like this for a few minutes. Do not attempt this if what you are experiencing is dizziness.
Tell someone Experiencing an anxiety attack on your own can be doubly as scary. If you are experiencing anxiety attacks often, find a friend or family member who you trust, and let them know what you’ve been going through. In a moment of panic, find or call this person, and allow them to talk you into a calmer state. If you don’t have someone to phone, consider a crisis line. Be clear in explaining your symptoms, and let them know that you believe this to just be an anxiety attack, and nothing more emergent.
Remain calm
It’s important to try to remain calm in these moments. An anxiety attack can last anywhere from two minutes, to half an hour. If the symptoms don’t subside after 30 minutes, seek medical attention.
