Learn How To Prevent Anxiety Attacks With These 7 Strategies
If you’ve had an anxiety attack, you know it can be an uncomfortable and challenging experience. The symptoms of anxiety attacks can be difficult to manage, potentially signaling the existence of a mental health condition.
In this article, we’re discussing seven strategies that may help you reduce the risks of anxiety attacks and decrease their severity if they arise in your life.
What are anxiety attacks?
According to the American Psychological Association, the term anxiety attacks is often used to describe panic attacks, which are sudden episodes of intense apprehension and fearfulness in the absence of actual danger. While the terms anxiety attack and panic attack are often used interchangeably, the former is not a recognized label. An individual who experiences frequent anxiety attacks may live with an anxiety disorder called panic disorder.
Panic attacks can occur without warning and in the absence of a specific trigger. Their symptoms may also mimic serious physical health concerns, such as a heart attack, potentially leading to worsening anxiety.
Some of the most common symptoms of anxiety attacks include:
- Nausea
- Sweating
- Breathlessness
- Heart palpitations, increased heart rate, and chest pain
- Dizziness
- Trembling or shaking
- Fear of dying or losing control
What causes anxiety attacks?
There isn’t a unified theory as to the causes of panic disorder and panic attacks. It is thought that genetics, alterations in brain structure or function, and trauma can all contribute, though the specific causes can vary depending on the individual and their current circumstances. Other common contributors to anxiety attacks include:
- Extended periods of stress (e.g., a high-pressure project at work, a prolonged family conflict)
- Comorbid mental health conditions (e.g., obsessive-compulsive disorder, depression, agoraphobia)
- Personality factors (e.g., highly nervous disposition)
- High caffeine intake
- Physical illness
How do i prevent anxiety attacks?
While you can’t necessarily ensure an anxiety attack will not occur, you can reduce your stress levels and limit the severity of episodes. Some of the following strategies can decrease the chances of an anxiety attack while others can help you address one when it arises. If you believe you’re living with panic disorder or another anxiety disorder, consider consulting with a healthcare professional who can help you determine how the below techniques may fit into a comprehensive treatment plan.
1. Breathe deeply
A common symptom of anxiety attacks is shortness of breath. Breathing exercises can help you not only normalize your breathing during an anxiety attack but also ease physical tension and quiet your mind. You can also practice deep breathing regularly to reduce your stress levels, which may decrease the odds of your experiencing a panic attack. Breathing exercises can help you become more aware of your natural breathing patterns and help you find your baseline in a moment of heightened anxiety.
Common deep breathing exercises include:
- Abdominal breathing or belly breathing, which focuses on shifting breath away from the chest (where we tend to engage in more shallow, rapid breathing) and toward the abdomen.
- Pursed lip breathing, which involves relaxing your shoulder and neck muscles, inhaling slowly through your nose for two counts, then puckering your lips while exhaling slowly for four or more counts.
- 4-7-8 breathing, which involves inhaling for a four-count, holding your breath for a seven count, and then breathing out for an eight-count.
A mental health or medical professional may have other recommendations for breathing exercises based on your symptoms and health history.
2. Exercise regularly
There is a strong link between physical activity and reduced stress. You can exploit that connection and reduce the risks of anxiety attacks by exercising regularly. Experts recommend engaging in 30 minutes of moderate to high-intensity exercise at least five days a week to reduce anxiety.
Getting regular exercise, however, doesn’t have to mean engaging in high-intensity workouts. Instead, your goal can be to find a physical activity that brings you joy and gets your body moving. You can even break it up throughout the day. You might take a 15-minute walk during your lunch break, followed by a 15-minute dance workout in the evening, or perhaps a longer stroll with a friend in your neighborhood.
3. Maintain a balanced diet
Researchers have found connections between certain nutritional patterns and anxiety. For example, diets high in fruits and vegetables have been associated with lower anxiety levels, while those high in fat and refined carbohydrates have been linked with higher anxiety levels.
In addition to regular, nourishing meals, your doctor may also recommend increasing your protein and fiber intake, steering clear of sweetened beverages, and incorporating more whole foods. Consider reflecting on your eating habits and note any foods or substances that may increase the likelihood of anxiety attacks. Caffeine, for instance, has been proven to exacerbate anxiety.
4. Practice mindfulness
Mindfulness is a state of enhanced awareness of one’s feelings, thoughts, and environment. By practicing mindfulness, you can achieve an increased connection to the present, which can help you quiet your mind and better control thoughts that may contribute to anxiety.
To engage in a brief mindfulness exercise, find a quiet place to sit or lie down. While breathing deeply, bring your attention to your feelings, both physical and emotional. Are you warm, happy, tired, relaxed? Take note of your surroundings. How does the air feel? What smells are you encountering? If you notice your mind drifting from the present, try to bring it back gently.
Mindfulness is an especially versatile practice—one that you can utilize almost anywhere. You can cultivate mindfulness while working, exercising, walking, journaling, or engaging in any other slow, reflective activity.
5. Tap into hobbies
Sometimes, occupying yourself with a favorite hobby—or trying a new activity—can be a healthy distraction from anxiety. Research shows that participating in leisure activities can lead to improved mental well-being. You may even find that one of the mindfulness activities mentioned above becomes one of your favorite hobbies.
Some restful, restorative hobbies include:
- Crafting or making art
- Watching a movie or TV show
- Joining a hiking group
- Listening to music
- Cooking
Beyond this short list, there are hundreds of hobbies to pick up and explore. Take your time to explore activities that align with your temperament, interests, and social needs, and don’t be afraid to venture beyond your comfort zone.
6. Join a support group for anxiety
If you live with panic disorder or another anxiety disorder, it’s important to remember that you’re not alone. Many people experience anxiety attacks—in fact, the American Psychiatric Association reports that anxiety disorders affect nearly 30% of adults at some point in their lives. Many people seek out in-person or online support groups to connect with other people with anxiety. In these groups, you may give tips for preventing anxiety attacks, exchange stories, and provide emotional support to people who understand what you’re experiencing.
7. Connect with a mental health professional
While you can use many of these strategies to reduce the risks of panic attacks at home, you don’t need to address anxiety alone. A licensed therapist can offer personalized tips for preventing anxiety attacks, and help you build a self-care plan that reflects your interests and goals.
A growing body of research supports the use of online therapy for a variety of mental health conditions, including anxiety disorders. For example, in a wide-ranging review of meta-analyses—which included 166 total studies—researchers concluded that online cognitive behavioral therapy is an effective form of care for a variety of anxiety disorders. Cognitive behavioral therapy is a widely utilized modality for anxiety, helping participants recognize and replace negative thought patterns that may be underlying symptoms.
It you’re experiencing anxiety attacks or similar mental health-related concerns, consider connecting with a licensed therapist online. With an online therapy platform like BetterHelp, you can work with a mental health professional remotely, which can be helpful if anxiety makes it hard for you to leave home. You can also reach out to your therapist outside of sessions, allowing you to clarify points made during therapy or ask questions about anxiety attacks anytime.
Takeaway
How do you manage stress and anxiety?
There are lifestyle changes and coping strategies you can use to manage feelings of stress and anxiety, including physical symptoms. Lifestyle changes that may help include getting enough sleep, eating nutritious foods, and exercising regularly. Coping strategies can include learning how to practice breathing exercises if you feel like you have difficulty breathing or slowing your breathing during an anxiety or stress episode, or if you need a sense of grounding. Muscle relaxation techniques like progressive muscle relaxation could be helpful too if you experience muscle tension as a result of these feelings.
If you’re looking for support in managing stress or anxiety or suspect you may have symptoms of a condition like generalized anxiety disorder, meeting with a therapist for cognitive behavioural therapy or another type of therapy for your concerns could be helpful as well.
How do I stop anxiety attacks completely?
If you’re wondering how to stop anxiety attacks completely, there’s currently no way to ensure that this happens. However, engaging in certain techniques may help you decrease their frequency/severity and/or become better able to manage them when they do occur. Regularly getting enough exercise, eating nutritious foods, getting enough sleep, managing stress levels, learning breathing exercises and relaxation techniques, and meeting with a therapist could all be helpful in this regard.
When should you seek help for anxiety?
Anyone can seek the support of a therapist for mental health concerns, even if their symptoms or challenges may not qualify as mental disorders or a mental illness. That means that you should generally seek professional help for anxiety whenever you feel that you may need it. A therapist can help you process your feelings and equip you with healthy coping techniques if you’re experiencing emotional or mental health concerns, regardless of whether you have clinical symptoms or not.
How do you live in the moment with anxiety?
Practicing mindfulness can help individuals with anxiety learn to keep themselves in the present moment when they feel anxious. Engaging in mindfulness meditation regularly could help in the process of building this skill. Trying deep breathing exercises for grounding may be useful in bringing one’s attention and energy back to the present moment as well.
Why is it important to get help with anxiety?
If left untreated, symptoms of an anxiety disorder could get worse and become even more intense anxiety. They may significantly impact daily functioning, school, work, relationships, and overall health and well-being. Plus, effective treatments for various anxiety disorders are available, so those experiencing symptoms are encouraged to seek support that may help improve their quality of life. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM), the recommended methods to treat anxiety disorders generally include some form of therapy, sometimes in combination with medication.
Why should I treat my anxiety?
A person experiencing an anxiety disorder may already be living with difficult symptoms—worse, potentially, if they’re left untreated. A person’s daily functioning, work, school, relationships, mental health, and overall well-being could be affected as a result. It’s also worth noting that effective treatments for various anxiety disorders do exist and can help improve quality of life, so individuals experiencing symptoms are generally encouraged to seek this kind of support.
Will anxiety attacks go away on their own?
Symptoms of anxiety disorders like anxiety attacks generally do not resolve on their own without treatment, but effective treatment is available. The same is true for panic attacks, as many or most panic attacks that are recurrent and unexpected could be a sign of treatable panic disorders.
Individuals can typically learn to manage anxiety or panic symptoms through therapy, sometimes in combination with medication. A therapist can offer a place to process emotions, identify panic/anxiety attack triggers, figure out how to stop a panic attack or manage symptoms, and learn healthy coping mechanisms.
Why do I get so many anxiety attacks?
Researchers don’t fully understand exactly what causes anxiety disorders, including those that may manifest as anxiety attacks. They’re thought to occur as a result of some combination of genetics and life circumstances. Undergoing a stressful period of life could also potentially increase a person’s likelihood of experiencing anxiety symptoms. Treatment for anxiety disorders is available. You can speak to your doctor or a therapist if you’re looking for support and treatment advice.
Why can't I stop feeling anxious?
If you find yourself having trouble controlling your levels of anxiety or worry, it could be a sign of an anxiety disorder. You can meet with a licensed healthcare provider for evaluation and treatment advice.
Are anxiety attacks treatable?
Symptoms of anxiety disorders are generally treatable. Engaging in therapy, adopting healthy coping techniques, and making healthy lifestyle changes are all examples of treatment components that a mental health provider may recommend for someone experiencing symptoms like anxiety or panic attacks. A lack of treatment could make anxiety or panic attacks worse, whereas a trained care provider can offer you strategies to help manage panic attacks or anxiety attacks.
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