How do you deal with an anxiety attack?

Question

I get them once in awhile and they are tolerable. But if something traumatic happens (like now), I get them consistently throughout the whole day. I can't focus at work, have a hard time sleeping at night, and my heart is racing the whole day.

Answer 1

Try some relaxation techniques
Also, tell yourself the feeling will pass and you will be okay afterwards
If those things fail maybe talk to your Dr
They make a lot of anxiety medication that can be used on an as needed basis

Answer 2

Control your worry. Pick a place and time to do your worrying. Make it the same place and time every day. Spend 30 minutes thinking about your concerns and what you can do about them. Try not to dwell on what "might" happen. Focus more on what's really happening. Then let go of the worry and go on with your day.

Steps to deep breathing
Lie down on a flat surface.
Place one hand on your stomach, just above your navel. Place the other hand on your chest.
Breathe in slowly and try to make your stomach rise a little.
Hold your breath for a second.
Breathe out slowly and let your stomach go back down.

Learn ways to relax. These may include muscle relaxation, yoga, or deep breathing (see box to the right).

Muscle relaxation is simple. Start by choosing a muscle and holding it tight for a few seconds. Then relax the muscle. Do this with all of your muscles. Try starting with your feet muscles and working your way up your body.
Exercise regularly. People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease feelings of anxiety.

Get plenty of sleep.

Avoid alcohol and drug abuse. It may seem that alcohol or drugs relax you. But in the long run they make anxiety worse and cause more problems.

Avoid caffeine. Caffeine is found in coffee, tea, soft drinks and chocolate. Caffeine may increase your sense of anxiety because it stimulates your nervous system. Also avoid over-the-counter diet pills, and cough and cold medicines the contain a decongestant.

Confront the things that have made you anxious in the past. Begin by just picturing yourself confronting these things. By doing this, you can get used to the idea of confronting the things that make you anxious before you actually do it. After you feel more comfortable picturing yourself confronting these things, you can begin to actually face them.

If you feel yourself getting anxious, practice a relaxation technique or focus on a simple task, such as counting backward from 100 to 0.

Although feelings of anxiety are scary, they won't hurt you. Label the level of your fear from 0 to 10 and keep track as it goes up and down. Notice that it doesn't stay at a very high level for more than a few seconds. When the fear comes, accept it. Wait and give it time to pass without running away from it.

Use medicine if it helps. Your doctor may give you medicine to help reduce your anxiety while you learn new ways to respond to the things that make you anxious. Many types of medicine are available. Your doctor will decide which medicine is right for you.

Talk about your anxiety with your doctor. Your doctor can help you make a plan to cope with anxiety. "Talk therapy," or counseling, can help you learn to express your needs and wants so you can feel more in control and hold in less of your anger and anxiety.

The most important thing is to take action. Any action you take will help you gain a sense of control over your anxiety

Answer 3

Well, I have a horrible anxiety problem and I'm only 15. Really, when it happens, you have limited but important options.

Get away from where you are and be alone, preferably outside, and just take in some fresh air.

Try to clear your head and focus on something beautiful or amazing that will make you smile.

For me, it always helps to fiddle with something in my hands. Carry around a keychain or something to squeeze when you are nervous- believe me, it relieves stress and anxiety. '

And if it still persists and is ruining your everyday life- maybe some further help is needed, which works wonders, believe me.

Answer 4

take deapth breaths and count or focus on something in the romm. (for example if theres water dripping somewhere, foucus on the dripps only and clear your mind of anything but those dripps) or do exercises. (sit in a chair and take deapth breaths bend forword and put your hands on your kness. (so your head sort of in between your legs or kness. or alittle above that and take two compleete deep breaths and on the exhale come up slowly.) I hope that helps.

Answer 5

Deep breathing helps mine.

Answer 6

Breath and go to the Dr.