How to deal with Anxiety Attacks
If you think you are having an anxiety attack, you might be right.
Anxiety attacks are triggered when you feel out of control and/or under a lot of pressure in any situation. They can be mild (what someone would tag "freaking out"), or they can be pretty severe (hyperventilation, nausea, and even fainting).
Here are my simple tips and tricks to dealing with an anxiety attack.
WARNING: This recomendations come from my personal experience and knowledge of psychology, you should never dismiss the attention of a professional nor do anything that makes you feel uncomfortable.
With that being, said:
#1 KNOWING YOUR TRIGGERS
Althought panic/anxiety attacks are linked to a feeling, it is possible to link said feeling to things, persons, or situations. For example, you might be well aware that your anxiety peaks when you encounter a bird (like me). What I recommend is writing a list of the things that make your anxiety nerve start tingling. Don't worry about how "silly" they may seem. Write down everything you can remember; you can add things to the list as days go by.
The first thing to do is try to evade anything that is a trigger to you.
The next step, when you feel comfortable, comes confrontation.
#2 YOUR ROCK
A rock to stand firm when the tides are rising. It may be an item, a person, a place, or even a song that makes you remember what you need to do to deal with your anxiety attack. You might want to sit and talk to someone you trust, so you can explain your triggers and what they could do to help you during an attack.
Creating a playlist of your favourite music to relax is an amazing idea!
Perhaps playing with your puppy works wonders, or having a bath, or a cup of tea, or chatting with your best friend.
#3 YOUR ANXIETY DOESN'T OWN YOU
I know how hard it is to think straight during an attack, believe me. But knowing that anxiety my strike throughout the day and what may trigger it, will make you aware that anxiety has no real power over you. Sometimes it happens. And it is okay. You are working on this and that makes you incredibly strong. You got this.
#4 COUNT FROM 100 DOWN
Trying to take your mind off the trigger is what helps me the most when an attack is barely starting. And counting from 100 down keeps my mind busy because it is not automatic like starting from numer one. Breath in while getting from 100 to 95, breathe out from 95 to 90. Breathe consciously; give some sound to your breathing or count out loud. This will help you wrap your mind around something else while driving the attack away.
#5 SOMEWHERE SAFE
If you feel you cannot stop the attack, it is important you find yourself somewhere safe. My anxiety and panic attacks trigger my bipolar disorder, and I often find myself wandering around, scratching my arms, or aiming for sharp objects. So taking yourself to a safe place is extremely important for your own safety. This is why having someone who you trust around makes things easier. If no one is available, don't be afraid to ask for help. You have no need to explain your situatuion further than "I am feeling unwell, could you help me get to ____?"
Is there no one around? Do you feel you can get to your safe place alone? Do it. You got it. That is progress and strenght and you have it.
No access to sharp objects, or loud noises, or triggers.
Anywhere you feel safe is your safe place.
#6 TOO LATE
You might be wondering... "But what happens if I can't stop the attack?"
Well, just have it. Let it happen.
It is okay. You are not weak. You are not stupid. You are strong enough and you just had a tiny slip. It is okay, you are okay.
You don't have to get it right the first time. And I hate to say this to you, but there will be more attacks in the future. The great news is you WILL get better with time and practice!!!
Personally, I don't faint anymore. So I applaud that because I made progress.
Don't dismiss little details that make you feel better about yourself.
Hey, perhaps during this anxiety attack, you didn't hurt yourself badly. Or it might've lasted one minute less than last time.
Progress is still progress.
And don't beat youself up if you think you might have taken a few steps back, because progress does not have to be constant. Progress is multidimensional. Not all branches in a tree grow at the same time, at the same rate, or in the same direction.
#7 LOVE YOURSELF
Anxiety does not define you. But it is a part of you. And every part of you needs to be loved. Before you beat yourself up and hate who you think you are when having an attack, remember that you are a whole. You deserve love and attention. And you deserve to be treated with dignity. Why not start by giving it to yourself?
*I don't own this picture