How to Deal with Anxiety Attacks: An Action Plan
Understanding Anxiety Attacks: What’s Really Happening?
If you’ve ever had an anxiety attack, you know that once is more than enough. It’s a feeling where your entire brain and body are hijacked with panic and fear, and your problem-solving skills go out the window. When you have an anxiety attack, your body goes into "fight or flight" mode, even if there’s no real danger. Your heart beats faster; you might feel dizzy, shaky, or short of breath. Your mind races with worry, and you might feel scared, or like you're losing control. It’s your body’s way of protecting you, but it feels very uncomfortable. The good news is that it’s not dangerous and will pass. Your body cannot sustain a heightened stress response for an extended time; it has to break eventually. This blog post will discuss panic attack symptoms and their causes, the science behind panic attacks, and what an anxiety action plan can look like to prevent anxiety from turning into an anxiety attack.
The Difference Between Anxiety and Anxiety Attacks
Anxiety is a feeling of worry, nervousness, or fear about something terrible, embarrassing, or shameful that might happen. It’s your mind and body’s way of reacting to stress, even if there isn’t an actual danger. Sometimes, anxiety can help you stay alert or focused, but when it’s too strong or happens too often, it can make it hard to do everyday things. While it is expected that a typical human would experience episodes of worry or anxiety, its prolonged symptoms that impact your quality of life, relationships, and ability to enjoy activities or hobbies are what constitute a diagnosis or a need for treatment.
Clinically, anxiety is a cluster of symptoms that can be used to formulate a diagnosis of Generalized Anxiety Disorder, Panic Disorder, Social Anxiety Disorder, Agoraphobia, or other phobias. However, experiencing a panic or anxiety attack does not necessarily qualify you for a diagnosis.
Common Triggers: What Can Set Off an Anxiety Attack?
Panic attacks often come on suddenly and can be expected (I have a clear trigger) or unexpected (everything was fine until it wasn’t). Everyone is different and may feel anxiety for a variety of reasons. This can be based on our experience, history, or biological factors, like feeling tired or sick. Feeling anxious about a first date, a job interview, or being confronted by a big problem or conflict would be typical. How you experience anxiety can range from mild (I notice it but can continue with my daily activities) to extreme or severe (I can’t do anything or think about anything until it’s resolved).
The Physical and Emotional Symptoms of Panic Attacks: What You Feel and Why
Symptoms of a panic attack can vary from person to person. However, some symptoms are most often consistent with a panic or anxiety attack. Physical symptoms can include a racing heart rate or feeling like your heart is racing or pounding, difficulty breathing or feeling like you can’t get enough air, tightness or discomfort in your chest, feeling lightheaded or like you might faint, suddenly feeling very hot or sweaty, feeling sick to your stomach or nauseous, intense fear of something bad happening or of losing control, numbing or tingling sensations in your hands, feet, or face.
Emotionally, you’ll often feel a sudden, overwhelming feeling of terror, often without a clear cause, feeling disconnected from yourself or the world around you, like things aren't real, worrying that you might lose control of your body or mind, a powerful fear that the panic attack might lead to death, even though it won’t.
Both these physical and emotional symptoms are consistent with nervous system hyperarousal, the state in which we experience fight-or-flight reactions and how our bodies respond to intense fear.
Immediate Steps to Take During an Anxiety Attack
The goal is to develop an anxiety action plan that eventually helps prevent anxiety attacks from happening in the first place. In the meantime, here are some immediate strategies that can help when anxiety is feeling out of your control. All of these options are here for you to try. That is one of the ways you’ll be able to determine what is helpful for you now.
Grounding Techniques: Ways to Stay in the Present Moment
Grounding is a strategy for orienting ourselves to our current time and place. This allows our bodies to connect back to safety and mitigates the fear that we’re out of control or going to die from anxiety. Several grounding strategies may be helpful for you.
Temperature Control
Several grounding techniques involve temperature changes. Not all of them include cold plunging or dunking your face into ice water (while that is effective, too). More gentle options include holding ice in your hand or mouth, putting your hands into the water, or holding an ice pack to the back of your neck, top of your head, or chest.
The 5-4-3-2-1 Method
This is a commonly used method (with very cute printables) that encourages counting while also using your senses. It includes counting five things you can hear, four things you can see, three things you can touch, two things you can smell, and one thing you can taste.
Tensing and Releasing Your Fists (Progressive Muscle Relaxation)
This is a type of progressive music relaxation (PMR). This technique allows you to feel and then release tension physically. You can use your fists only, or try moving through your entire body, starting at your toes and moving up to your neck and shoulders.
Breathing Exercises: How to Use Your Breath to Calm Your Mind
While breathing exercises are not always helpful for everyone, they can be beneficial for some. Deep, intentional breaths signal your body that everything's okay, resetting your system. You can also try breathing techniques like square breathing or 4-7-8 breathing to help calm your nervous system.
The Power of Visualization: Creating a Mental Safe Space
Visualization strategies help with anxiety by allowing you to create a calming mental image or scene that distracts your mind from anxious thoughts. When you imagine a peaceful place or a positive outcome, your brain can start to relax, reducing the physical and emotional symptoms of anxiety. Visualization can shift your focus away from what’s making you anxious and give your mind a break, helping you feel more in control and less overwhelmed. It’s like a mental escape to a safe, comforting place whenever you need it.
Memory Games
Look at a detailed photograph or picture (like a cityscape or other “busy” scene) for 5–10 seconds. Then, turn the picture face-down and recreate the photograph in your mind in as much detail as possible. Or, you can mentally list all the things you remember from the picture.
Anchor statements or affirmations
This might be something like, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.” You can expand on the phrase by adding details until you feel calm, such as, “It’s drizzling, but I can still see the sun. It’s my break time. I’m thirsty so I will make a cup of tea.”
Repeat kind, compassionate phrases to yourself. Examples could be, “You’re having a rough time, but you’ll make it through.” “You’re strong, and you can move through this pain.” “You’re trying hard, and you’re doing your best.” Say it aloud or in your head as many times as you need.
Visualize a daily task that you don’t mind.
For example, if you like doing laundry, think about how you’d put away a finished load. “The clothes feel warm coming out of the dryer. They’re soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I’m spreading them out over the bed so they won’t wrinkle. I’m folding the towels first, shaking them out before folding them into halves, then thirds,” and so on.
Building a Long-Term Strategy to Manage Anxiety
Having a long-term strategy to support anxiety attacks is helpful because it equips you with tools and habits that can reduce the frequency and intensity of anxiety over time. Instead of just reacting when anxiety strikes, a long-term plan helps you manage stress before it escalates. You can strengthen your resilience by consistently practicing healthy habits like regular exercise, mindfulness, and good sleep. This approach also helps you identify triggers early and use coping strategies to stay calm. A long-term strategy creates a stable foundation, making it easier to navigate life’s challenges with confidence and peace.
Identifying Triggers: How to Keep a Journal and Spot Patterns
Keeping a symptom journal can be a powerful tool for managing anxiety. You can start noticing patterns and triggers by writing down when your symptoms occur, what you’re feeling, and what is happening around you. This helps you understand what might be causing your anxiety and allows you to take steps to avoid or manage those triggers. Over time, a symptom journal can also show you how your anxiety is changing—whether it's getting better or if certain situations consistently cause issues. This self-awareness makes it easier to discuss your experiences with a therapist or doctor and track your progress.
Developing Healthy Habits: The Role of Exercise, Diet, and Sleep
Exercise, sleep, and diet play a crucial role in helping manage anxiety. Physical activity releases endorphins, which are natural mood boosters. It also helps reduce tension and stress, improves sleep, and increases overall well-being. Regular exercise can lower the intensity of anxiety and make you feel more in control. Good sleep is essential for mental health. Lack of sleep can make you more susceptible to anxiety by affecting your mood, focus, and ability to cope with stress. Prioritizing restful sleep helps keep your mind calm and balanced. A balanced diet gives your brain the nutrients needed to function correctly. Regular, healthy meals can stabilize your blood sugar levels, which helps prevent mood swings and anxiety spikes. Certain foods, like those rich in omega-3 fatty acids, antioxidants, and vitamins, can support brain health and reduce anxiety symptoms. Together, exercise, sleep, and diet create a strong foundation for managing anxiety naturally and improving your overall quality of life.
Creating an Anxiety Attack Emergency Kit
Creating an Anxiety Attack Emergency Kit can provide quick relief when you’re experiencing intense anxiety. Here’s what to include:
Breathing Tool: A small device or a card with breathing exercises to guide you through calming breaths.
Comforting Items: A favorite item like a soft cloth, stress ball, or fidget toy to help ground you.
Aromatherapy: A small bottle of essential oils like lavender or eucalyptus can have calming effects.
Water and Snacks: Staying hydrated and having a light snack can help stabilize your body’s response.
Distraction Tools: A small puzzle, coloring book, or a list of grounding activities to shift your focus.
Soothing Music or Playlist: Earbuds and a phone with pre-loaded calming music or sound playlist.
Positive Affirmations: A list of encouraging words or phrases that remind you that the anxiety will pass.
Emergency Contacts: A card with phone numbers of trusted friends, family, or a therapist you can call for support.
Medication: If prescribed, include any anti-anxiety medication that you might need during an attack.
Breathing Strip or Peppermint: Something that can open your airways or provide a cooling sensation, helping you breathe easier.
Sour Candy: Sour candy can be very helpful in focusing your mind on what’s happening in your mouth. It can disrupt the anxiety cycle and prevent your anxiety from worsening.
Having this kit on hand can make it easier to manage anxiety attacks, providing comfort and reassurance when you need it most.
Staying Hopeful: How to Keep Anxiety from Defining Your Life
Staying hopeful is key to ensuring that anxiety doesn’t define your life. By staying hopeful and taking proactive steps, you can ensure that anxiety is part of your story, not the defining chapter. Here are some ways to maintain hope and keep anxiety in check
Focus on Small Wins
Celebrate your progress, no matter how small. Whether you’re getting through a tough day or successfully using a coping strategy, acknowledging these victories can build your confidence and keep you motivated.
Set Realistic Goals for Anxiety
Break down your long-term goals into manageable steps. Achieving these smaller goals can give you a sense of accomplishment and help you see that progress is possible.
Practice Gratitude to Reduce Anxiety
Regularly remind yourself of the positive things in your life. Keeping a gratitude journal or simply reflecting on what you’re thankful for can shift your focus away from anxiety and the good things around you.
Stay Connected to Feel Supported
Surround yourself with supportive people who understand your struggles and encourage your growth. Sharing your experiences and hearing others’ stories can remind you that you’re not alone.
Maintain Perspective to Stay Grounded
Remember that anxiety is just one part of your life, not the whole of it. You have strengths, talents, and passions that go beyond your anxiety. Focusing on these aspects can help you maintain a balanced view of yourself.
Stay Patient and Kind to Yourself
Understand that managing anxiety is a process, and setbacks are normal. Being kind to yourself during tough times can help you bounce back more quickly and maintain a positive outlook.
Try Therapy with Two Rivers Therapy Colorado.
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Other Services Offered at Two Rivers Therapy
At Two Rivers Therapy, we understand you may be struggling with multiple problems. To best support our clients in achieving optimal mental health and well-being, we offer anxiety therapy, depression treatment, trauma therapy, therapy for teens, and therapy for the overwhelmed and overworked. In addition to these services, we also offer clinical supervision to receive guidance and support from someone who has more experience than you may. To learn more, check out our blog or About Us!
