Going through an anxiety attack doesn't just keep you from feeling at peace with yourself; it also takes a great deal of energy.

An anxiety attack usually shows up as feelings of fear, dread, restlessness and distress, and it can cause symptoms such as:

  • Sweating and chills
  • Tension
  • Palpitations
  • Chest and/or stomach pain
  • Feeling like you can't breathe
  • A racing heart
  • Depersonalization, or the feeling of watching yourself from the outside

Anxiety is often linked to intense stress, so if you're going through a stressful time, you may recognize yourself in this.

In this post, we'll share how to manage your own anxiety attack and how to get past it.

Try to go to a room or a spot where you feel calm. If you're wearing tight clothing, a scarf or bandana, or too many layers, it's best to take them off so you feel less smothered, and get into a comfortable position, such as sitting or lying down, without straining your body.

The first step is to get your breathing under control. To do this, following a guided meditation or breathing in for six seconds and out for another six will help your heart rate settle and signal to your brain that this is a moment of calm.

Along with your breathing, it helps to close your eyes and picture beautiful, pleasant places, or places where you have a lovely memory that brings you calm or happiness: the beach, a family vacation, a walk with your pet, or that party with friends.

Another tip is to distract your brain and reconnect with your senses: for example, you can hold something cold in your hands, name five things you can see around you, or jump while moving your arms up and down. This makes your brain focus on something else and set aside the thought that led to the anxiety attack.

If, after trying all of this, you still can't get your heart rate to settle, see a doctor who can help you calm down.

Finally, if these episodes keep happening, the best thing to do is to attend therapy sessions with specialists in this area.

At our practice, we have wonderful professionals who can guide you and support you through this process.

Call us at +1 305-594-5658 or send us a message with any questions you have.

Originally published on July 1, 2022 on the Healthy Solutions blog. It is general information and not a substitute for professional care.