Introduction
If you’re reading this post, it’s likely you’ve experienced that overwhelming feeling that comes with extreme anxiety or panic. Or maybe you are looking for strategies to better support a loved one who has frequent anxiety or panic attacks. Whatever the reason, this article will offer effective coping strategies for anxiety and panic attacks.
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Anxiety or Panic?
Anxiety attacks can often be mistaken for panic attacks. Both have similar symptoms but key difference lie with the how long they will last and their cause. This is article does a great job detailing the differences if you are interested in learning more.
Folks who have experienced trauma, especially complex trauma (traumatic experiences that happen for a prolonged period of time), often struggle with anxiety and/or panic attacks. Anxiety attacks are usually caused from a trigger or perceived threat that slowly builds up over time. Anxiety attacks often last longer and take longer to climax (if they even do).
Panic attacks on the other hand, are intense periods of fear or doom that develop over a short period of time and usually last no more than an hour. Panic attacks are usually associated with Panic Disorder but can happen to folks at random. There is usually no identifiable trigger and happen suddenly without warning.
Symptoms
Although they are two distinct conditions, anxiety and panic attacks can feel very similar in the body and mind. Here is a list of symptoms someone might have when experiencing a panic or anxiety attack:
Panic Attack
- Feelings of impending doom/danger
- Fear of loss of control/death
- Rapid heart rate
- Sweating
- Trembling/shaking
- Shortness of breath or tightness in your throat
- Chills
- Hot flashes
- Nausea
- Chest pain
- Dizziness, lightheadedness or faintness
- Numbness or tingling sensation
- Feeling of unreality or detachment
Anxiety Attack
- Rapid heart rate
- Sweating
- Trembling/shaking
- Nausea
- Dizziness
- Feeling nervous, restless or tense
- Breathing rapidly
- General feelings of unease
- Challenges controlling worry and thoughts
Coping Strategies
So what helps? Remembering the temporality of anxiety and panic attacks is always helpful. This can be extremely challenging to remember during such an intense attacks. These five coping strategies for anxiety and panic attacks have been shown to effectively regulate your nervous system, helping calm your mind and body. Practicing these techniques in between attacks will not only reduce their onset but also help you more easily access them during panic or anxiety.
1. Regulate Your Breath
Anxiety and panic are emotional responses that activate your fight, flight, and freeze response or your sympathetic nervous system. When this response is activated it is common for the rational and “thinking” part of our brain to shutdown making it challenging to “rationalize” your way out of panic and anxiety attacks. Deep and slow breathing has been shown to regulate the nervous system switching it back to your “rest and digest centers” or your parasympathetic nervous system. Practicing daily breathing exercises will not only help you access these tools more readily when attacks occur but will also bring more regulation throughout your day. Here are two regulating two breathing strategies for anxiety and panic attacks.
4-7-8 Breath
- Inhale deeply through your nose (if comfortable and accessible) for a count of four.
- Hold your breath for a count of seven.
- Slowly exhale through your mouth for a count of eight.
- Repeat at 3-7 times or until you feel more calm or in control.
- You have choice and autonomy to reduce or increase the counts (eg. 5-5-7, 3-4-6, etc).
Alternate Nostril Breathing
- Identify your thumb and ring finger on your right hand.
- Place your thumb on your right nostril and inhale through your left nostril.
- Close the left nostril with your ring finger, release your right nostril, and exhale through the right nostril.
- Inhale through the right nostril while your left nostril remains covered by your ring finger.
- Cover your right nostril with your thumb and exhale through the left nostril.
- Repeat the process for 3-8 rounds or as needed.
- You have choice to choose whatever hand or nostrils work for you.
2. Engage Your Senses
Accessing your 5 sense will help you reconnect to your body in a way that is safe and help you position yourself in the present moment. Anxiety and panic attacks often disconnect you from your body and surroundings. These strategies help you connect to your surroundings and use external tools to help with uncomfortable sensations during attacks.
5, 4, 3, 2, 1 Senses Activity
- Notice five things you see around you. It could be an object around you like a book or phone or as small as a spot on the floor. Anything you can see.
- Notice four things you can touch around you. This can be your clothes, a table, or where your bottom connects with your seat.
- Notice three things you hear. This could be the sound of a fan or maybe you hear outside traffic. Try noticing sounds outside your body.
- Notice two things you can smell. Maybe your hair has a scent or there is a soap you can smell. Perhaps you change rooms to notice a space with different scents.
- Notice one thing you can taste. Perhaps drinking water or noticing a leftover taste in your mouth from lunch.
Sensory Stimulation
- Hold an ice cube in your hand. This can help regulate body temperature and may alleviate discomfort that accompanies panic and anxiety attacks.
- Splash cold water on your face. Again, this supports body temperature regulation and may offer some temporary relief.
- Eat something sour. Some studies suggest that there may be a link between sour taste receptors and the mood regulating neurotransmitter, serotonin. Regardless ,this will serve as a distraction from other symptoms occurring during an attack.
3. Anchor your thoughts
Focusing your thoughts on external anchors leaves less space in your mind for anxious thoughts to mount. Grounding activities that occupy your mind can help regulate your thoughts and body. Sometimes connecting to your body is not always accessible right away so using tools to calm your mind first can sometimes be more effective.
Counting Objects
Count a specific object you can see. This can be counting all the bricks in a wall or counting all the circular shaped objects you can see. Try focusing on one item or object at a time.
Alphabetize Objects
List objects around you in alphabetical order. Begin with the letter A and work down the alphabet. Sometimes listing the objects out loud can add as an additional anchor. Stating, ” I see an apple, I see a bag, I see a…”.
4. Challenge your Thoughts
Although panic and anxiety attacks are very uncomfortable and can sometimes feel like death, reminding yourself that you will not die and things will pass with time. This can help to manage the intensity and duration of the panic while managing uncontrollable thoughts. When challenging repetitive or compulsive thoughts becomes too difficult, using positive affirmations specific to your fear and anxiety can be helpful to counter anxious and panicked thoughts.
Validity Checking
- Thought: “I can’t breath.”
- Validity checking: “I know I must be breathing because I can hear and feel my breath. If I wasn’t breathing I would not be concious.”
- Thought: “I’m going to die.”
- Validity checking: “Panic attacks can not kill me.”
- Thought: “This is never going to end.”
- Validity checking: “Anxiety attacks always have an end. I have had them before and they have passed.”
Positive Affirmations
- “This is a moment and I will move through it.”
- “I am in control”
- “I am safe”
- “I am strong”
- “I will get through this”
- “I breath in peace and exhale fear.”
- “I have overcome anxiety attacks before and will overcome it again.”
- “My body is my ally.”
5. Move Mindfully
Movement can help ease your nervous system by releasing endorphins. Endorphins help relieve muscle tension and alleviate pain and stress in the body. Engaging in low impact physical activities, like walking or yoga, can help when feeling anxious or panicked. Use these with your own discretion and consult with a doctor if you have a medical condition limiting physical activity.
Mindful Walking
- Begin your walk by noticing where your feet touch the ground.
- Start walking slowly, maybe noticing how your leg muscles contract as you move.
- Maybe notice if there is any movement in your torso as you walk.
- Notice any motion in your arms as you walk slowly.
- Maybe you notice the sounds and scents around you or pause to look at a tree.
- Try walking around your neighborhood, a park, or nature for 10-15 minutes.
- If you have a dog or friend, take them with you as you walk.
Yoga Forms
Seated twist
- Sitting on the ground or a chair, begin by noticing the connection between your bottom and the ground.
- Identify your right arm and place it on your left knee.
- Twist your mid and upper torso to the left gently.
- Take 2-3 counts as you twist.
- Repeat on the other side.
Legs up the wall
- Lying flat on the ground or near a wall, begin by noticing the connection between your back body and the ground.
- Identify your legs and lift them perpendicular to the floor so that you are roughly in an L shape.
- Take 2-3 counts with your legs lifted.
Conclusion
Anxiety and panic attacks can feel scary and life threatening. Using breathing, engaging your senses, challenging and anchoring your thoughts, and moving mindfully can help you better cope with anxiety and panic attacks. Remember, these are temporary experiences and you will get through it!
Bookmarking this page and practicing these coping strategies for anxiety and panic attacks can help your during and before. If you are struggling with persistent anxiety that leads to anxiety attacks or frequent panic attacks, it may be worth looking into professional help. Therapy can be used to help discuss the underlying cause to triggers and help you feel more confident in your ability to manage and move through these intense feelings.
If you are looking for a new therapist or are curious about beginning therapy, read my about me to see if I may be a good fit. I hope that these strategies help you on your journey and that you are able to find ease and calm in your life. Be well.
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