Living with anxiety can be challenging, especially when anxiety attacks strike unexpectedly. The overwhelming emotions, physical symptoms, and racing thoughts can make it difficult to maintain a sense of calm and control. However, there are various interventions that can help individuals navigate through anxiety attacks. In this blog post, we will explore practical strategies that can be easily implemented by anyone, even those without professional training in mental health.
1) Feeling nervous, anxious, or on edge:
When anxiety strikes and you find yourself feeling nervous, anxious, or on edge, it’s important to ground yourself and regain control. Here are some interventions that can be helpful:
a) Diaphragmatic breathing: Practice deep breathing by inhaling slowly through your nose, allowing your abdomen to rise, and exhaling through your mouth. Focus on the sensation of your breath and let it calm your nervous system.
b) Thought monitoring: Pay attention to your thoughts and identify any negative or anxious patterns. Challenge those thoughts by asking yourself if they are based on evidence and rational thinking. Replace them with more realistic and positive thoughts.
2) Not being able to stop or control worrying:
Persistent worrying can be distressing and overwhelming. To regain control over your worries, try the following interventions:
a) Identifying maladaptive thoughts/feelings: Become aware of the thoughts and feelings that trigger your worrying. Recognize when your worries are excessive or irrational.
b) Challenging maladaptive thoughts/feelings: Once you have identified negative thoughts, challenge them by questioning their validity. Look for evidence that supports or contradicts those thoughts. Replace them with more balanced and rational perspectives.
c) Relaxation techniques: Engage in activities that promote relaxation, such as deep breathing exercises, progressive muscle relaxation, or engaging in hobbies that bring you joy and calmness.
3) Worrying too much about different things:
When worries seem to pile up, it’s essential to prioritize and address them effectively. Try the following interventions:
a) Thought monitoring: Keep a worry journal where you can jot down your worries. Categorize them into solvable and unsolvable worries.
b) Solvable vs. Unsolvable worries: Identify worries that you have control over and those that are beyond your control. For solvable worries, brainstorm possible solutions and take practical steps to address them. For unsolvable worries, practice acceptance and let go of the need to control them.
4) Trouble relaxing:
Difficulty in relaxing can intensify anxiety. Incorporate the following interventions into your routine:
a) Diaphragmatic breathing: Practice deep, slow breathing to activate the body’s relaxation response and promote a sense of calm.
b) Autogenic Relaxation: Learn and practice techniques that involve mentally repeating specific phrases to promote relaxation and reduce tension.
c) Guided Imagery: Engage in guided imagery exercises where you imagine yourself in a peaceful and soothing environment. Visualize calming scenes to help relax your mind and body.
5) Being so restless that it is hard to sit still:
Restlessness can be a common symptom during anxiety attacks. Try the following interventions to help calm your body and mind:
a) Diaphragmatic breathing: Deep breathing exercises can help redirect your focus and reduce restlessness.
b) Progressive Muscle Relaxation: Tense and relax different muscle groups in your body, starting from your toes and working your way up to your head. This technique promotes a sense of relaxation and relieves muscle tension.
c) Guided imagery: Listen to or imagine yourself participating in a calming and peaceful activity, such as walking on a serene beach or sitting in a tranquil garden.
6) Becoming easily annoyed or irritable:
Irritability is a common symptom of anxiety. When anxiety strikes, you may feel on edge and easily irritated. Here are some interventions that can be helpful:
a) Challenging maladaptive thoughts/feelings: Irritability can be triggered by negative thoughts and emotions. Challenge those thoughts by questioning their validity. Look for evidence that supports or contradicts those thoughts. Replace them with more balanced and rational perspectives.
b) Breathing techniques: Practice deep breathing exercises to activate the body’s relaxation response and promote a sense of calm. Breathe in slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth.
c) Identify consequences to actions: Recognize that irritability can have negative consequences on your relationships and wellbeing. Identify the impact of your irritability on yourself and others. This can help motivate you to manage this symptom effectively.
7)Feeling afraid as if something awful might happen:
Fear is a common symptom of anxiety. When anxiety strikes, you may feel as if something terrible is going to happen. Here are some interventions that can be helpful:
a) Thought monitoring: Pay attention to your thoughts and identify any negative or anxious patterns. Recognize when your worries are excessive or irrational.
b) Solvable vs. Unsolvable worries: Identify worries that you have control over and those that are beyond your control. For solvable worries, brainstorm possible solutions and take practical steps to address them. For unsolvable worries, practice acceptance and let go of the need to control them.
c) Challenging maladaptive thoughts/feelings: Once you have identified negative thoughts, challenge them by questioning their validity. Look for evidence that supports or contradicts those thoughts. Replace them with more balanced and rational perspectives.
Managing anxiety attacks can be challenging, but with the right interventions, it is possible to regain a sense of control and calm. By using practical strategies such as diaphragmatic breathing, thought monitoring, and challenging maladaptive thoughts, individuals can better manage their anxiety symptoms. It’s important to note that not all interventions work for everyone, and seeking professional help may be necessary. Remember that managing anxiety attacks is a process, and it takes time, patience, and practice to master these coping strategies.
