Anxiety attacks are intense, overwhelming experiences, like a sudden, fierce storm within. While they feel incredibly frightening, they are temporary. Understanding they’re a result of your body’s heightened stress response is key.
It is a normal emotion for every person. It is a signal that something important is going to happen. But sometimes, anxiety becomes more intense, and it goes out of control. Then, it’s called an anxiety attack.
It is not about “feeling a little nervous”, it becomes one more stage ahead of it, like something dangerous is going to happen.
If you have felt anything like the above recently then you must read the whole article. We’ll discuss the symptoms and ways to respond to anxiety attacks.
What Does An Anxiety Attack Feel Like?
Anyone can feel anxiety attacks in different ways. Anxiety attacks are not the same for everyone; they differ. It includes:
- Racing Heart: Imagine that your heart is a trapped bird flapping wildly. It is beating in such a super fast and hard way that it feels like trying to jump out from your chest.
- Shortness of Breath: When you can not get enough air to breathe, and then it feels like you are choking or suffocating. It is like you are trying to breathe through a tiny straw.
- Chest Pain or Tightness: When your chest feels squeezed like a heavy weight is sitting on it. This can be frightening because it feels like a heart attack.
- Trembling or Shaking: When your whole body starts to shake or tremble, and it feels like you are freezing or vibrating. In this case, you may feel unsteady and weak.
- Sweating: Sometimes, you notice that you feel like you are filled with sweat even if it is not hot. It might be a cold, clammy sweat, not the kind you get from exercise.
- Dizziness or Lightheadedness: All of sudden, you feel like the room might spin, or you might feel unsteady like you are about to pass out. You might feel like you are going to fall over.
- Nausea or Stomach Upset: Your stomach feels like it is in knots. You might feel sick to your stomach like you need to throw up.
- Chills or Hot Flashes: You might suddenly feel very cold and then hot like a rollercoaster, even though the temperature around you has not changed.
- Numbness or Tingling: You might get that “pins and needles” feeling in your hands, feet, or other parts of your body. It is like your body parts are falling asleep or going numb.
- Fear of Losing Control or Dying: It’s like your mind is telling you that you’re about to completely lose it. You may think that you are going insane and you are going to be dead even though there is no real danger. It is a feeling of utter terror and helplessness.
- Sense of impending doom: This is a deep, gut feeling that something awful is about to happen. You can’t explain it, but you are convinced that disaster is right around the corner. It’s like a dark cloud hanging over you, filling you with dread.
How Do You Beat Anxiety Attack?
It is not easy to deal with anxiety attacks. There are various techniques to tackle this. There are two types of approaches: short-term strategies and long-term strategies.
Short-term Strategies:
- Grouping Techniques: These techniques help bring you back to the present moment. A popular method is the “5-4-3-2-1” technique, which means
- You have to name 5 things that you can see.
- Then take the name of the 4 things that you can touch.
- Take the name of the 3 things that you can hear.
- Take the name of the 2 things that you can smell.
- Take the name of the 1 thing that you can taste.
- Deep breathing: Anxiety attacks may involve hyperventilation, which can worsen symptoms. Taking deep breaths can be beneficial for your heart and calm your nervous system.
You can use the “4-7-8” breathing technique, which means first you should inhale for 4 seconds and then hold for 7 seconds, and exhale for 8 seconds.
- Acknowledge and Accept: First, you should recognize that you are having an anxiety attack. In this scenario, if you try to fight with it, then it will become worse. You should remember that this is temporary, and with time, it will pass.
- Find a safe place: You should find a quiet and calm environment which can have a sense of safety and can help reduce feelings of panic.
Long-term Strategies:
- Therapy: Cognitive behavioral therapy (CBT) is beneficial for anxiety disorder. It can help to identify and change your negative thoughts into positive thoughts.
It will help you reduce your anxiety and gradually decrease your fear over time.
- Change your lifestyle
- Regular exercise: Doing physical activities can be beneficial for reducing anxiety symptoms.
- Healthy Diet: A balanced diet can help to improve your overall well-being and protect you from several diseases.
- Sufficient sleep: Proper sleep can be beneficial for your healthy life. Lack of sleep comes with various diseases.
- Limit Caffeine and Alcohol: All these can be reasons for your anxiety.
- Relaxation Techniques: Many techniques like meditation, yoga, or progressive muscle relaxation can help you stay calm. This will be beneficial for your body as well as mind.
- Medication: Sometimes, you may need medicine to reduce your anxiety symptoms. There are many scenarios where medicines are prescribed by the doctor.
Antidepressants and anti-anxiety medications can be effective, but they should be used under the guidance of a healthcare professional.
- Identify triggers : First, you have to identify and trigger the attack; according to that, you can take steps to reduce it.
- Build a support system: You can talk to your closest friends and families about this, they can provide you with emotional support.
What is the “3-3-3 Rule” for Anxiety?
The “3-3-3 rule” is a simple grounding technique used to help manage anxiety by bringing you back to the present moment.
When you are feeling anxious then your mind can race and get into worries by overthinking. This technique helps you to shift your mind to the present scenario instead of what your anxiety is telling you.
How it works?
You can use your senses to connect with your immediate environment.
- 3 Things you see: You should look around and name 3 things that you can see. This can be anything like a laptop, chair, table, or bird.
- 3 Things you hear: First you should listen carefully and name 3 things that you can hear. It might be anything like the hum of a fan, the sound of traffic, or birds chirping.
- 3 Things you can move: You have to move three parts of your body like you can wiggle your toes, rotate your ankles, or move your fingers.
Why it helps:
- By focusing on these simple sensory observations, you distract your mind from anxious thoughts.
- It brings your attention to the present, which can help calm your nervous system.
Conclusion
Everyone has felt anxiety in their life. That flutter that happens in your stomach before you give a presentation, the changes in your heart rate when you are waiting for any important news. The tightness in your chest when your result of the exam is going to come out.
Think of it like a sudden, intense storm. One minute, you might be feeling relatively calm, and the next, you are caught in a whirlwind of fear and physical symptoms.
You’re not crazy, and you’re not alone. Lots of people get these attacks. You can feel better, and you can live a normal life. Don’t be afraid to ask for help. It’s like having a bad storm; you need to find shelter and wait it out, and you will get better.