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Do You Know What to Do During an Anxiety Attack?

February 12th, 2008 by Lyle Richards Subscribe To Our Feed

A panic attack or anxiety attack is when the body’s “flight or fight” response is triggered, usually without any obvious cause. They can be a very frightening experience, with symptoms including racing heart, sweaty palms, feeling of unreality, numbness in the extremities, hot or cold flashes, chills, nausea, and dry mouth. Here are some things that will help you decide what to do during an anxiety attack.

Number One Thing to Remember: You Are Not Dieing!
While an anxiety attack is very scary and the symptoms can make you believe that you are dieing, the reality is that you won’t and the attack will pass. Telling yourself awful things will exacerbate your fear and the anxiety attack.

Tell Yourself to Slow Down
Tell yourself to calm down slowly. Repeat words comprising of positive and reassuring actions such as ‘I am slowing down’, ‘I am safe’, etc. This is really essential if you want to offer help yourself during a panic attack.No matter what you have identified as a cause of your panic, tell to yourself that you are simply overreacting, nothing else. Tell to yourself firmly that, “I am simply overreacting. This event will pass out, and I will be safe. There is nothing to fear, nothing to worry at all.”

Restructure Your Attention
When thinking about what to do during a anxiety attack, you can focus your attention on something else. Look through the window. Watch the weather or simply a tree. Try to sense the beauty of nature and the harmony inscribed in it. Divert your mind into something beautiful. Help yourself in a panic attack by sensing the natural aesthetics.

Listen to Soft Music
Some people find this as the best way to help oneself in a panic attack. Listen soothing music and sense how music gradually calms you down. Do sense music throughout your body and mind. It really works.

Maintain a Contact Notebook
You must keep a notebook especially for contacting people during your panic attack. This may include the names and contact of your close friends and professionals or support groups. This will really help you during a panic attack. Advance arrangement of expected help diminishes the intensity.

Call a Crisis Line
If you find that you are unable to control the situation you should call a crisis line and tell them that you are having a panic attack. They are specially trained counselors who will be able to reassure you and make sure that you are okay.“