Anxiety and panic attacks can crash into our lives like an unexpected storm - sometimes giving a subtle warning, and other times hitting us out of nowhere and leaving us feeling powerless. The dread of another anxiety attack can be overwhelming and almost as distressing as the attack itself. The sense of helplessness, feeling like you have no control and just have to endure until it subsides can be the most challenging part.
What makes things more complicated is that many people are living with high-functioning anxiety, which basically means that these people are doing really well at work, in relationships and in society, but they live with significant levels of anxiety that don't let them to live peacefully and joyfully. Not onlty that but living with such high levels of stress can contribute to the development of serious stress-related diseases.
However, there are steps that you can take on your end to strengthen your nervous system, learn to calm down, reframe your thoughts and manage panic attacks better.
Which of these steps will work for you will depend largely on your brain, learning style, individual needs, circumstances, traumas and history. It could be helpful to read through the following suggestions, pick your favoriutes, try them out and see how they work for you.
What are some things you can do when struggling with anxiety attacks?
1. Acknowledge what is happening
Recognize that you’re having a panic attack. That also means the fear that you may be dying, that impending doom or catastrophy is about to happen, that the ground underneath you, or you are crumbling inside - are not actually happening - those are only syptoms of your panic attack. Try realizing that, too. It doesn't make the symptoms any more pleasant, but this can allow you to know that inherently what an anxiety attack tells you is not reality and you can focus on techniques to reduce your symptoms.
Along with regognizing what you are going through, recognize that you are not weak for having a panic attack or alone in dealing with the panic attack. Panic attacks are very common and unfortunately, most of us are not taught in school how to deal with them or how to even recognize them. This can lead to many feelings of shame, failure, lower self-perception and self-esteem.
2. Remember that it will pass. It's a chapter, not the whole story.
3. Use breathwork
4. Apply mindfulness
5. Meditate
6. Ground yourself physically
7. Ground yourself with a mental game like "The Alphabet Game"
8. Reduce stimuli
9. Walking or exercising
10. Use vizualization: Picture a happy place
11. Forgive and be kind to yourself
As you navigate the challenges of anxiety and panic attacks, remember that these moments are like heavy rains in life. The sky might get gray and covered in clouds, the sun might disappear, lightings may strike and the ground can get really wet. But eventually, the rain subsides, the clouds clear and the sun comes back.
Much like heavy rain storms, anxiety attacks can be intense and overwhelming, but they are temporary. You can build your own inner umbrella to help shelter you and keep you safe even when the heaviest sorms arise. Building your own inner umbrella may involve practicing these tips consistently, understanding that progress takes time and patience. With each step towards self-awareness, self-care, and seeking support, you strengthen your ability to weather these storms.
In Part 2 of this series, we'll delve deeper into additional strategies to empower you in managing anxiety and panic attacks. Together, we can cultivate resilience and develop effective tools to navigate life's unpredictable weather with greater ease and confidence.
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