How To React To An Anxiety Attack?

Anxiety attacks are a very unpleasant experience. They can appear anytime, anywhere. They usually appear in cases of depression, anxiety, obsessive-compulsive disorder, and even in high stress situations. Knowing how to act in the face of an anxiety attack is the first step in overcoming it.  Because there are different strategies to manage them. And stop living conditioned by the fear that a new crisis will appear.

First, we’ll start by explaining what an anxiety attack really is. Then we will explain the strategies to get rid of the panic attack if you are having one. We also want to give you some ideas to prevent the occurrence of these painful situations. Because prevention is as important as action in times of crisis.

What is an anxiety attack?

An anxiety attack is our body-mind’s natural and innate response to a situation of alarm or danger (Tully et al., 2017). What happens is that the person accumulates anxiety and stress for a while and when a stimulus appears that his brain detects as dangerous, all that tension is released and the seizure takes place.

The problem with anxiety attacks is also that the signals the brain detects as dangerous aren’t actually dangerous. It can be, among other things, an accumulation of people in the street. From a phone call from your boss calling you to a meeting. From your mother calling you and telling you about family issues that bother you, etc.

In some cases, being in front of a phobic stimulus (object / situation) that causes us a lot of fear or anxiety is what triggers the alarm system and therefore the anxiety attack. Which is nothing more than an intense fear response. The cerebral limbic system is responsible for setting in motion the innate response to danger which is nothing other than a great bodily activation (in case one should flee) and a development of the acuity of the senses (to better identify the danger) .

All this tension and activation of the sympathetic system is very unpleasant and comes with thoughts of death and impending risk. When all of this happens and the person doesn’t know what is going on, they think they are going to die or go crazy. It is an inner experience that is etched in his memory. So the next time she finds herself in a situation similar to an anxiety attack, she will be very afraid of having another one. This phobic anticipation generates the avoidance behaviors that are present, for example, in agoraphobia.

How can you act in the event of an anxiety attack?

Attention control is very important in anxiety attacks (and generally in any anxiety situation). So, as soon as you notice the symptoms of a panic attack starting, try using distraction strategies. To say it more clearly, direct your attention to positive, relaxing thoughts.

As a strategy to facilitate this attentional control, you can use controlled breathing (to reduce anxiety levels), reading, listening to music, talking on the phone with someone, and moving your mind to a safe place, among other things. This way of acting in the face of a crisis is fundamental in order not to feed one’s own feeling of danger. That way, anything that distracts and takes your attention away is effective.

On the other hand, when you notice that the symptoms are starting, it is also advisable to move to a quiet place where you can be isolated without being disturbed. Often times people around us try to help and inadvertently can cause more anxiety.

Many people are ashamed of their cirses. They are aware that nothing is really happening. And they feel too weak to be able to control red flags that they know are wrong. Being around people when you panic can make you try to cover up your symptoms, which can indirectly make them worse.

Likewise, the best way to deal with an anxiety attack when you can’t stop it is to believe that it is not dangerous, that it will pass. You must start with controlled and diaphragmatic breathing, to avoid the hyperventilation that you can create by being short of breath. That is to say, when a person feels that he is drowning, he tries to breathe more intensely and in the end he ends up feeling dizzy because he is bringing too much oxygen into his body.

In this sense, you can take a paper bag with you to inspire if you are not able to perform controlled breathing in times of anxiety. You may also have a series of ideas, phrases, or guidelines in your portfolio to put them into practice in times of crisis. So you won’t have to think about what to do in the most complex moments of the attack. Remember the key is to try and make your mind work more slowly. And let the center of your thoughts cease to be your body.

3 ideas for preventing anxiety attacks

We have three ideas that can help us anticipate a panic attack:

• Control your daily stress and anxiety. Often times, agnostic attacks result from the daily build-up of high levels of stress hormones, such as cortisol and adrenaline. Take care of yourself and make your well-being a priority.
• Exercise regularly. According to a study conducted by the University of Berlin, physical exercise is a very useful tool in reducing anxiety levels. In addition, it administers a mental effect which is of great help in any therapeutic process (Ströle, 2009).
• Try to get your thoughts in order. Set short-term goals and goals to help you feel more motivated. In this way, you will be more able to control what is going on and what is around you. When a person feels stable and in balance, they do not have anxiety attacks or anxiety disorders. Remember: making small changes in your life will generate big psychological improvements.

Finally, remember that anxiety attacks are transient and harmless, even if your mind suggests otherwise. This is a problem that has a solution. However, to fix this problem you will need professional attention. Especially from a clinical psychologist who can give you more tools. Or help you integrate those we have presented to you. There are different models of psychological treatment which are very effective. If you are in this situation, do not be discouraged and ask for help.

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