An anxiety attack, or anxiety episode, is similar to a panic attack but lacks the sense of impending death and loss of control found in panic attacks.[1] An anxiety attack lasts longer than a panic attack and can last all day or for several days. Anxiety attacks come on much more slowly and a classic panic attack and tend to last longer. Although anxiety attacks aren’t a separate diagnosis from anxiety disorders, they’re still a common occurrence in anxiety disorders

Extreme fear and worry are the hallmarks of an anxiety attack. They lack the intensity of a panic attack but are still intense. Their symptoms include:

  • Feelings of dread and apprehension
  • Tight, aching muscles
  • Difficulty concentrating
  • Increased irritability, temper outbursts
  • Restlessness
  • Rapidly heartbeat
  • Shortness of breath
  • Feels of fear that may or may not be tied to something specific
  • Dry mouth
  • Nausea or cramps

These are the most effective ways to manage an anxiety attack and prevent it from becoming severe.

  1. Take slow, deep breaths. The fight-or-flight response causes us to take rapid, shallow breaths that don’t provide enough oxygen to our systems. As carbon dioxide rises in the bloodstream, feelings of anxiety will increase.  Instead, take deep breaths that originate in the bottom of your abdomen. Place one hand on your stomach and visualize making your hand rise on your inhalations and fall on your exhalations.  Take 5 seconds for each inhalation and 5 seconds for exhalation.
  2. Practice mindfulness. Mindfulness helps us focus on the present moment, in the here and now. Look at your environment. What do you see? What can you hear? Focus on how you would describe your surroundings. Self-distraction can be a powerful tool to de-escalate an anxiety attack and prevent it from becoming a panic attack.
  3. Try progressive muscle relaxation. Muscle tension is one of the most common symptoms of anxiety. By tensing and relaxing your muscles, you work out the tension in them. Start with your toes and move up, tensing each muscle group, then relaxing them. Finish by repeating the process.[2]
  4. Take a walk. Pacing doesn’t count! A brief walk of 15 to 20 minutes, even at a slow pace, will help release muscle tension and calm your thoughts.
  5. Talk to someone. Sharing your feelings with a trusted person is a good way to relieve worry.

Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington, and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.

 

 

 

[1] https://adaa.org/living-with-anxiety/ask-and-learn/ask-expert/how-can-i-tell-if-i%E2%80%99m-having-panic-attack-or-heart-atta

[2] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368