If you’ve ever had to deal with anxiety attacks, you know how debilitating they can be. Having an anxiety attack isn’t just feeling worried. When feelings of dread and worrying thoughts ramped up to the point of causing actual physical changes such as a spike in blood pressure, this is an anxiety attack. Anxiety attacks may be mild or severe and may last for only a few minutes or for days at a time. But whatever form they come in, they can impair your quality of life.
What’s the difference between an anxiety attack and a panic attack?
A panic attack happens in response to an external trigger and comes on rapidly. By contrast, fear or worry you have internalized that you can’t stop mulling over prompts an anxiety attack. You can feel it building from little nagging thoughts to vast waves of despair and doom.
When anxiety attacks show an anxiety disorder
Having anxiety does not itself mean you have an anxiety disorder. Sometimes, being anxious over something like financial or health worries can trigger an anxiety attack. But it’s not an anxiety disorder unless you have these attacks very often – where they interfere with your daily functioning. It’s important to note that you can’t heal yourself from such a disorder out of sheer willpower. But, there are tricks and techniques you can use to prevent the attacks and limit their severity. These techniques can work whether you have an anxiety disorder or going through a stressful time.
Preventing anxiety attacks before they start
One way to deal with recurring anxiety is to recognize the signs and defuse the attacks before they become too awful. If you brood on dark thoughts or unpleasant “what if” questions, it’s time to nip your anxiety in the bud. One of the best things you can do in a case like this is to distract yourself. Distract yourself from thinking about your body and its symptoms. What will work for you as a distraction will differ from one person to the next. For some, it might be something soothing or relaxing. For others, a high-energy exercise routine, or a quick run, will work. Others might enjoy deflecting anxiety via laughter: A funny book or a comedy on TV could do the trick. Meditation and deep breathing will not work very well once an anxiety attack has started. But, using these techniques daily can help you feel less anxious, so the attacks are less likely to start.
Caring for yourself after an anxiety attack
Anxiety attacks can leave you feeling exhausted, depressed, and disoriented. Certain grounding and aftercare techniques can help you recover and feel more at home in your body again. Getting out into nature is often helpful. So are visualization techniques that can aid you in feeling connected with the living world around you. Other good ways you can recover involve listening to music or doing some calming yoga stretches.
Getting rid of anxiety-inducing triggers
If anxiety is becoming a regular part of your life, ask yourself whether it is possible to make changes that will improve your overall quality of life. For instance, if certain relationships are causing anxiety, it may be time to set boundaries and create a distance from those relationships. Or, if you are experiencing work-related stress, it might be time for a career change. While it might not be possible for everyone, going back to school to earn a degree while you work your present job could open an avenue to new opportunities. Degrees in cybersecurity, data management, and computer science will make an array of new careers available to you.
Anxiety may be part of life, but too much of it can be harmful. That’s why it’s essential to recognize the signs and triggers of anxiety and prevent attacks before they start. It’s also crucial to understand how to practice self-care to recover from anxiety attacks and get back to what you enjoy in life.
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