Heavy breathing, hands trembling, world spinning, heart pounding – everything is overwhelming, and you feel like you are losing control. This is what it means to have an anxiety attack.
Your anxiety needs to come in contact with a source of stressors to trigger. Correspondingly, an anxiety attack will only stop once the stressor disappears.
As a pre-nursing college student, I have many things to worry about. But grades, money, time, not getting enough sleep and the future, are at the top of the list. Those are my stressors when I get anxiety attacks.
There was a time I was studying for a crucial final exam, and hours before it started, I asked myself, “Will I have enough time to study and ace this exam?” That simple question led to heavy worrying, and from there, I felt worse. “What if I fail this exam? Would I receive a B or a C in the class? What will my family think of me if that happens? Am I still going to be able to enter the nursing program?”
I didn't notice that I began hyperventilating. My hands started shaking and I felt nauseous. I got scared. Until finally, the horrendous moment passed.
Over time, I experienced more anxiety attacks, but I was in better control of the situation because I knew what to do.
Here are six practical ways to deal with having an anxiety attack:
1) Acknowledge it.
You have to accept that you are having an anxiety attack and recognize how you feel about it. No, it does not mean you are quitting and letting it overcome you. Instead, you're acknowledging the situation to better conquer it. Not admitting it will leave you stuck in denial, and you don't want that. At the end, you want to grasp, feel and take control of the state you are in. The more you deny it, the more you're going to struggle with it.
2) Breathe.
Have you ever wondered why people tell you to breathe when you're agitated? It's because breathing releases endorphins, which is a relaxing hormone. It is also one of the hormones that makes us happy. When facing an anxiety attack, deeply inhale with your nose, and exhale with your mouth. Try as much as you can to focus on your breathing. Continue until you are fully calm.
3) Talk yourself out of it.
You know yourself and your situation more than anyone. Have a conversation with yourself, and be rational. Most of the time, we find ourselves exaggerating our situations and exacerbating our worries. Encourage and talk to yourself out loud.
“You can and you will do this! You will frickin' get through this!”
You just got to believe in yourself. Sometimes, you will find out that the thing you're worrying about isn't even worth stressing.
Also, here’s a fun fact for you: Studies show that talking to yourself is beneficial. Apparently, smart people spend a lot of time talking to themselves.
4) Think positive.
You do not want to add any more negativity in your mind. Think happy, uplifting thoughts! You could also try to think of something serene, such as a beautiful scenery, or someone or something that you adore. Meditate on something that could boost your mood, then focus on that until you are relaxed. Besides, the pessimist in you is the one holding you back in the first place. It’s time to fill your mind and surroundings with positivity.
5) Listen to music.
Music therapy is an effective way for relaxation. Listening to music with slower tempo can create a calming effect on the body. It comforts and tranquilizes you, which helps you release stress. With that said, grab your earphones, listen and unwind. Concentrate on the song. This will divert your mind from your worries.
6) Reach out to someone.
Reach out to a friend or a family member, and let that person encourage you. Sometimes, when you don't feel confident about yourself, they're the ones who can be confident for you. Sometimes, your friends’ words of affirmation and inspiration are just what you need to chase away your worries.
These are just some of the practical ways to respond to an anxiety attack. Also, keep in mind that anxiety attacks usually only last for a few minutes. If the attack gets truly intense, try your best to ask for professional, medical help (e.g. Call 911).
For the meantime, the goal here is to eliminate your stressors. You have to remember in the midst of an anxiety attack that it is all about you in the present. The more you worry, the more you're succumbing yourself to setbacks. Instead of wasting your time making up undesirable outcomes in your mind, start doing something worthwhile now to prevent creating the future you are scared of having.
Below are resources that I've used to understand and help overcome my anxiety:
- What Is The Difference Between A Panic Attack And An Anxiety Attack?
- Feeling Good Yet? Seven Ways to Boost Endorphins
- What Are Endorphins?
- Relaxation Techniques for Stress Relief
- People Who Talk To Themselves Aren’t Crazy, They’re Actually Geniuses
- Releasing Stress Through the Power of Music
- How Long Do Anxiety Attacks Last?
I hope it helps you as much as it helped me!
