Sudden onset of palpitations, shortness of breath, intense anxiety...

Many people describe these moments as ‘crises’ and find it difficult to put into words the intensity they experience at the time.

Anxiety attacks can be quite traumatic, but it is possible to manage these crises with the right techniques.

In this article, I will share with you effective strategies that can be applied during an anxiety attack.

1. First things first: ‘This attack will pass’

An anxiety attack is usually at its most intense between 10-20 minutes. The body cannot sustain this state indefinitely. So the first thing you need to do is to say:

‘This is temporary. I am not in danger.’

Remind yourself of the sentence.

2. Focus on Your Breath

You may have difficulty breathing during an attack. However, rapid breathing in a state of panic causes the symptoms to increase.

Box Breathing Technique (Box Breathing)

Breathe for -4 seconds
Hold your breath for -4 seconds
Exhale in -4 seconds
-4 seconds stop
(Repeat this cycle 4-5 times).
This breathing technique helps you to calm down.

3. Bring your mind to the ‘Here and Now’

During an anxiety attack, our mind either dwells on problems from the past or creates catastrophic scenarios about the future. Try to stay in the moment;

5-4-3-2-1 Awareness Technique:

See 5 objects that you think are not triggers for you;

See -5 objects
-4 touch the object
-3 listen to the sound
-2 notice the odour
-1 Feel the flavour

4. Simple Physical Movements:

Feeling your body by putting your feet on the floor, rubbing your hands, washing your face with cold water helps you to calm down.

When to get support?

If your anxiety attacks become frequent and affect your quality of life;

Psychotherapy and medication support, if necessary, make this process more manageable.

It is possible to cope with anxiety and manage anxiety, do not hesitate to ask for help.