Techniques in Talking Yourself Out of Anxiety Attack

Everyone feels anxious at times, but when anxiety rules your life, disrupting your everyday activities, you may be one of the 40 million Americans adults who experience an anxiety disorder. An anxiety or panic attack amplifies your feelings of anxiety in a debilitating way. The National Institute of Mental Health found that panic disorder affects around 6 million Americans, and is characterized by sudden terror, increased heart rate, dizziness, weakness, and other symptoms. Using coping techniques can help you lead a more productive life.

Know Your Fears

• Confronting your anxiety will allow you to manage your symptoms daily. While you will need to see your doctor or a psychiatrist to confirm your condition, you also can lessen the severity of an anxiety attack on your own.

  Acknowledging your triggers (what causes you to have an anxiety attack) and what causes you to be fearful of those triggers is the first step in dealing with an anxiety attack. When you can stay in the moment and acknowledge that your fear is just an emotion, it will be easier for you to feel in control of your symptoms. Do not let your mind wander with negative ideas of what could happen, as this will only accelerate the intensity of your attack.

Relax

• People who experience anxiety often have a hard time feeling calm and at ease. Relaxation exercises will help you get through an anxiety attack, and help you lead a more relaxed life overall.

  Breathing exercises can help you relieve the symptoms you feel when having a panic attack. Healthyplace.com notes “Some experts have found that people with panic disorder tend to have slightly higher than average breathing rates, learning to slow this can help someone deal with a panic attack and can also prevent future attacks.”

  When you feel your anxiety building, take a few slow, deep breaths while you acknowledge what is happening. You do not need to breathe deeply at all times, but be sure to keep your breathing at a smooth, consistent pace. As you breathe, focus on what is causing your anxiety, remind yourself that everyone has fears, and stay focused on remaining calm.

  Writing is another technique to reduce anxiety when you are having an attack. Make a list of what you are afraid of, noting positive ways you can counter your fears. If there is a particular passage or quote that you find helpful in calming you down, memorize and recite the passage or keep it written in an easily accessible place for when you need positive reinforcement.

  Visualization techniques and meditation can help you to focus your energy on something positive to alleviate your anxiety symptoms. Simply close your eyes and think of a place or situation that makes you feel comfortable and safe, while being sure to breathe at a regular pace. If you feel yourself becoming anxious, concentrate on positive situations to reduce your stress.

  Maintaining a healthy diet, avoiding large amounts of caffeine or alcohol, and keeping a regular sleep schedule will help you to feel more relaxed and reduce your overall stress.

Connect with Others

• Share your experiences with family, close friends and your doctor. You may be surprised to find that some of your own fears are shared by your peers. Joining a local or online support group will also help you connect with other people sharing your experiences.