Tips To Find Calm During An Anxiety Attack

It can be normal to experience concern or worry on occasion, but when that worry turns into full-blown fear and panic, it can be disruptive and frightening. Anxiety attacks are not necessarily uncommon, and there may be many well-researched techniques to quickly calm down and reduce their frequency in the future. In the moment, it can be helpful to get yourself to a safe space, seek support, use grounding techniques, practice self-care, and identify your triggers. For long-term relief from anxiety attacks, you may benefit from working with a licensed therapist through an online therapy platform or in your local area.

What is an anxiety attack?

An anxiety attack can be defined as an acute bout of extreme nervousness and fear accompanied by a range of physical, emotional, and mental symptoms. Symptoms of an anxiety attack may include the following:

• Intensely worrisome thoughts, such as a fear of harm or even death
• General feelings of unease and restlessness
• Feeling constantly tearful or irritable
• Intense fatigue
• Hypervigilance and/or sensory sensitivity

What causes anxiety?

Anxiety and panic attacks can be caused by stressful situations in our lives, potentially including things like moving, getting a new job or losing your current job, starting a new relationship or ending a long-standing one, or a major traumatic event, like an accident or natural disaster. 

Oftentimes, an anxiety attack may be brought on by long-term exposure to high-stress situations, such as living in an unstable home environment. However, there are a number of other risk factors that could lead to an anxiety or panic attack. Among some of them, research shows that cardiac symptoms, alcohol abuse, depression, and major grief episodes, are all associated with panic attacks.

Often, anxiety attacks are a symptom of a mental health disorder.

Generalized anxiety disorder

Panic disorder

Though panic attacks are the primary feature of panic disorder, anxiety attacks may also arise out of this condition. A fear of recurrent panic attacks is a symptom of panic disorder. So, if an individual develops sudden, intense feelings due to this fear, they may experience an anxiety attack without ever having symptoms of a panic attack. 

Specific phobia

Treatment for anxiety disorders typically comprises psychotherapy and medication. Through therapy, a healthcare professional can help their client identify the sources of their symptoms, develop healthy coping strategies, and address potential comorbid conditions. Cognitive behavioral therapy (sometimes styled as cognitive behavioural therapy) is a widely accepted therapeutic modality that has been shown to ease anxiety in participants. Selective serotonin reuptake inhibitors and medications from the benzodiazepine drug class are common pharmacological approaches to mental health management. 

The differences between anxiety attacks and panic attacks

The term “anxiety attack” is generally a colloquial reference to long-term episodes of anxiety; it’s not an officially recognized diagnosis in the DSM-V. 

What many people consider to be an anxiety attack can actually be a panic attack, which can be defined as a short-term bout of intense, debilitating fear and dread. A panic attack might include symptoms like intense shaking, disorientation, shortness of breath, irregular heartbeat, and feelings of impending doom and losing control. 

Six tips to calm yourself down

Online therapy through services like BetterHelp can be an especially valuable option for people with anxiety, as it can happen in the comfort of your own home and on your own schedule, meaning you don’t usually have to worry about waiting in an office or commuting.

Therapy can be an effective method of treating anxiety, whether you attend in-person or online, as it can help you recognize and treat the underlying thought patterns, behaviors, and situations that often contribute to these feelings.