Effective Tools for Coping with Anxiety Attacks Anytime, Anywhere
More often than not, anxiety attacks are a symptom of a diagnosed or untreated anxiety disorder. We are each gifted with a nervous system that is designed, in part, to keep us safe. If anxious feelings become chronic, it can result in generalized anxiety, a phobia, social anxiety, and more. In this state, when triggered, anxiety attacks are more likely to happen.
While the term “anxiety attack” is far from precise, it can be viewed as describing a cluster of simultaneous symptoms that cause intense panic. Fortunately, despite all the above, anxiety disorders can be treated and anxiety attacks can be managed.
Common Signs and Causes of an Anxiety Attack
Keep in mind that everyone is different and some causes of anxiety attacks can quietly build for days. But, generally speaking, there are some familiar red flags to watch for:
Extreme perspiration
Trembling and shaking
Shortness of breath
Dry mouth
Rapid heart rate
Heart palpitations
Nausea
Irritability
Unable to sleep (if the attack happens at night)
Racing, uncontrollable thoughts
Why these sudden signs appear and converge can depend greatly on what’s happening at the moment. In addition, you might be feeling apprehension about what is or might happen next. Potential stressors could involve problems related to your finances, health, relationships, or general worries. Going through a loss or any other major transition is enough to trigger chronic anxiety and ensuing anxiety attacks.
Possible Underlying Causes
Preexisting mental or physical illnesses
Family history (particular of anxiety disorders)
Childhood trauma
Substance abuse
Generally having a shy personality
In other words, a wide range of factors create a perfect storm. Something’s going on in your life that negatively affects your sleep schedule, but you’re not the type to talk about your private life to others.
You may double down on the caffeine to make up for it. Then, a seemingly minor event occurs and you’re pushed over the edge into a full-blown anxiety attack. It may seem to have arrived “out of nowhere” but it was predictable. Fortunately, it is also treatable and preventable.
Effective Tools for Coping with Anxiety Attacks Anytime, Anywhere
For starters, here are immediate steps you can take when you suddenly feel triggered:
Deep breathing, which signals to your body that you are safe
Close your eyes to reduce the overwhelming input you are receiving
Choose a calming mantra to repeat to yourself — out loud or in your head
Talk back to your inner voice by reminding yourself that such attacks feel frightening but pass quickly
When you open your eyes, choose a focus object to look at as you continue with deep breaths
Think about the present moment — where you are, what it looks and feels like, the sounds and smells, etc.
Progressively relax the muscles of your body from head to toe (or whatever order works for you)
As you mix and match the above suggestions to create your own on-the-spot protocol, it’s crucial to accept that you need more than these tools in your life. Sure, they will calm you in an urgent situation, but you must recognize the presence of a larger issue. Anxiety disorders are the world’s most prevalent mental health condition, but countless treatment options are effective — even without medication.
Therefore, you’ll need to connect with an experienced anxiety therapist to do the deeper work to identify root causes. Your sessions are like a workshop. In collaboration with a trained counselor, you’ll identify old patterns that facilitate the presence of counterproductive anxiety. In the short-term, you’ll have the peace of mind of coping with anxiety attacks. Over time, you can limit and prevent these attacks and step into a more peaceful state of mind.
