How To Stop An Anxiety Attack

How to stop an anxiety attack? It’s a good question, one that millions of people would love to have an answer for, but before we can supply a suitable response we must first examine the source of the anxiety.

Some anxiety is good—a normal response to a stressful situation. We get anxious before a big test or an important athletic event, when a loved one is sick or on our wedding way. It is the body’s way of telling us there is something unusually stressful happening and the symptoms serve as warning signs to make us take notice of the situation.

An anxiety attack is different though. Characterized by irrational fear, profound uneasiness, rapid heartbeat and a host of other physical symptoms, this type of anxiety occurs out of the blue, in the absence of any particular stressor. For people who suffer these attacks the symptoms can be life altering, and the very fear of having another episode tends to keep the body and mind in a perpetual state of high alert.

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How to Stop an Anxiety Attack

There are many symptoms that may accompany an anxiety attack, both physical and psychological. Before we look at how to stop an anxiety attack, let’s identify some of those symptoms.

Psychological Symptoms

• Fear of dying
• Fear of going crazy or losing control
• Disconnected feeling

Physical Symptoms

• Rapid heart beat
• Shallow breathing
• Sweating

When these symptoms are examined closely it is evident that they fall into two distinct categories. For the psychological symptoms, “irrational fear” would be a proper heading, and for the physical symptoms we could provide the tag “respiratory difficulty.” Both of these categories must be addressed when attempting to stop an anxiety attack, as they tend to feed off each other for strength: The more respiratory difficulty, the greater fear, and the greater the fear, the more respiratory problems.

To stop an anxiety attack we must bring both the fear and the breathing under control. While this may sound difficult, it can actually be accomplished simultaneously, and with surprising ease once the right method is applied. Here are the steps to follow:

• Breathe. When anxiety hits it can feel like a respiratory event, even a heart attack. But the uncomfortable symptoms are actually signals of hyperventilation. To regain control of your breathing you need to focus. Concentrate on drawing deep breaths through your nose while exhaling through your mouth. This focus will soon bring the breathing back under control.
• Self-talk. Regardless of the way it feels, anxiety will not cause death or fainting, and you are not going crazy. In the midst of an attack, you must reassure yourself of this. Calm yourself down by repeating a comforting mantra. Something like: “I am in control” or “this too shall pass.” These words can help you from irrationally spinning out of control.

This two-pronged approach is the best answer to the question of how to stop an anxiety attack. When anxiety threatens to take control of your thoughts and your breathing, it must be met with a counter measure aimed at bringing both back under your own control.

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