How to Deal with Anxiety Attacks

Anxiety attacks come on suddenly and are often referred to as panic attacks. If you have experienced them, you are probably wondering how to deal with anxiety attacks. The good news is that there are strategies you can use to lessen the severity of an attack and lifestyle changes you can make to reduce your risk of having another one.

Tips for Dealing with Anxiety Attacks

Learning how to deal with anxiety attacks takes away their power. No longer will you be worried about having a sudden panic attack in a crowded store or on the road. You will learn to ground yourself in the present, focus your mind, use your senses, and improve your physical and cognitive health.

As you read the suggestions below, choose a few to try. Specific strategies improve your health, but only if you practice them daily. If you have any questions, consult a counselor.

Try to step away

Stress and anxiety can trigger an attack due to an increase in cortisol and adrenaline, hormones responsible for the fight-or-flight response. Try to step away from the situation when you become nervous and anxious.

This might mean pulling the car over to a safe place or walking out of a room. Take a few deep breaths, exhaling slowly in between each one. Close your eyes and focus on your breathing and heart rate. Deep breathing activates the parasympathetic nervous system to reduce anxiety.

Ground yourself

Grounding brings you back into the present moment and away from fears and worries. Try the 5-4-3-2-1 Method of grounding by focusing your mind on your surroundings. First, look around at the items closest to you. Name five things you can see. Next, find four things you can touch. Notice their texture. Then, name three things you can hear. Next, note two things you can smell. Finally, name one thing you can taste. Practice deep breathing throughout the exercise.

Pray

The best way to learn how to deal with anxiety attacks is to look to the One who created your mind and body. Asking God for His help and seeking Him will provide you with the strength and peace to overcome anxiety. Only God can impart a supernatural peace that passes all understanding.

Spend time morning and night talking to God, thanking Him for your blessings, and telling Him about your concerns. When you feel anxious, cry out to Jesus to remove those feelings and to help you manage your emotions.

Note your stomach acid

Chronic stress and anxiety can spur an increase in stomach acid. Unfortunately, this excess stomach acid can activate the nervous system, sending you into fight-or-flight mode and increasing your heart rate and blood pressure. If your stomach produces more acid than usual, speak to your physician about prescribing an antacid or medication to reduce stomach acid until you can make more lifestyle changes.

Take a walk

The goal is to lower cortisol levels and activate the parasympathetic nervous system. A brisk walk can cause the body to release endorphins, leaving you feeling relaxed and calm. Hormones like serotonin and dopamine are naturally released when you exercise, and a short walk can provide these benefits when you feel stressed. To get the most out of walking, aim to walk daily.

Strength train

You may not be able to strength train during an anxiety attack, but the activity should be added to your list of lifestyle changes that will benefit your long-term health. Resistance training improves mood, boosts confidence, lowers blood pressure and resting heart rate, and floods the system with endorphins.

If you have never lifted weights or performed body-weight exercises, consult a personal trainer about proper form. Aim to include strength training exercises at least twice weekly.

Look for support from a group

Group therapy is an effective form of therapy. These groups are often led by a counselor or a participant who is well-versed in counseling techniques and managing anxiety. Participants learn from one another, sharing their stories and offering suggestions to those struggling. Check online or at your local community center for anxiety groups in your area. Your counselor may also offer in-person or virtual support groups.

Christian Counseling in Rockwall, Texas

A Christian counselor in Rockwall, Texas can walk you through how to deal with anxiety attacks. Depending on the severity and frequency of your attacks, the counselor may recommend talk therapy, group therapy, and Cognitive Behavioral Therapy, along with more lifestyle changes.

Contact our office today at Texas Christian Counseling, Rockwall to schedule a session with a Christian counselor in Rockwall. Depending on your needs and schedule, you can meet face-to-face or virtually.

Your anxiety attacks may not dissolve as quickly as you wanted, but have faith that with proper treatment and strategies, you will overcome them.