Get Through An Anxiety Attack

Anxiety can occur as a result of a myriad of factors. For some, it’s a persistent psychological disorder that underpins their daily activities. For others, it could be a culmination of chronic stress, worry and intense fear, especially during these unprecedented times.
What is an anxiety attack?

Anxiety, or panic attacks, are commonly marked by an intense and overwhelming sense of fear or dread in response to an imminent threat, brought upon your body’s instinctual fight-or-flight response. It’s that constricting feeling in your chest, that shortness of breath, and the wave of nausea that washes over you. This could last for anywhere from 5 to 20 minutes.We know how terrifying an anxiety attack feels when you’re alone, or in a crowded public area. Here is a checklist of some strategies you can use to help calm yourself down when you feel an anxiety attack coming on.
Close your eyes

Anxiety attacks are often triggered by things and circumstances that are overwhelming you. If you’re in an overly stimulating environment, or in a place that isn’t quite as comfortable, moving to a less crowded area and closing your eyes to complete blackness can help you focus on finding your calm.
Breathe Deeply

This may seem like a no-brainer, but in the flurry of the moment, most people start hyperventilating in fear. However, recognising your inevitable shortness of breath and immediately counter-acting it can help send more oxygen to your brain. Try focusing on inhaling for four counts, then holding for four more, finally exhaling again for four counts. You can also breathe into a paper bag to further aid in regulating hyperventilation.
Breathe Deeply

This may seem like a no-brainer, but in the flurry of the moment, most people start hyperventilating in fear. However, recognising your inevitable shortness of breath and immediately counter-acting it can help send more oxygen to your brain. Try focusing on inhaling for four counts, then holding for four more, finally exhaling again for four counts. You can also breathe into a paper bag to further aid in regulating hyperventilation.
Listen to music

While your eyes remain closed, tune in to your favourite music. Because music has such a strong and immediate influence over our emotions, coupled with its ability to release endorphins in our brains, it is both an effective way to calm you down and lift your mood.
Keep Yourself Grounded

Anxiety attacks can bring your mind to dark, scary places. Be sure to ground yourself in the moment so you can see your situation as it is. Some techniques to employ include asking yourself to name 5 things you can touch, hear, and smell. By acknowledging what’s tangible, you will be better able to gain control of your surroundings.Most importantly, remember that this anxiety attack will pass. If you find yourself experiencing anxiety attacks often, prioritise your mental health by talking to a professional to address the underlying issues that may contribute to them.