Anxiety comes in all shapes and sizes. Sometimes you see it coming, and other times it appears suddenly, seemingly out of the blue. Some people may not even realize that they are having a panic attack.
While it is difficult to keep panic attacks from occurring altogether, particularly for people with high levels of anxiety like myself, there are many methods to make coping with them a little easier.
1. Deep Breathing
Breathe in slowly through your nose for 5-7 seconds. Hold it in for 3 seconds, and then release the breath for 7-9 seconds. Repeat.
2. Make Art
Some of the greatest artists we know and love today created many of their works while in the midst of episodes. Vincent Van Gogh, for example, painted during psychotic episodes. He used swirling motions to help him cope with an invisible disease that the people of that day called insanity.
Next time an anxiety attack overcomes you, begin to paint, draw, write, or just generally "art" exactly what you are feeling. Do not overthink it, and do not correct yourself. Continue until the anxiety fades, put away the piece, then come back at a calmer time and look over it. You may be surprised by what you find.
3. Call Someone You Love
Perhaps you know someone who has suffered from panic attacks in the past, or maybe it is just an understanding friend. Calling someone who is willing to listen is always extremely helpful. Make sure to make it clear what you want from the conversation – do you want them to talk a little or a lot? Do you want them to just listen until you finally fall asleep or until the panic subsides? As much as your friends and family members may love you, they are not mind readers. Others can only help if you know how to help yourself.
4. Practice Grounding
When you feel an attack coming on, find a comfortable place to sit, place your hands firmly on a solid surface, practice deep breathing, and focus on two or three objects in front of you. Grounding helps with feelings of dissociation that may come with panic attacks. Continue to focus and think about the objects directly in your vision until the attack subsides.
5. Listen to Music
Prior to a panic attack, create a playlist of your favorite music and save it to your music device. When a panic attack ensues, lie down or find somewhere comfortable and play the playlist. Think of all the positive associations and memories you have with the music you chose. Continue listening to your playlist on repeat until the panic subsides.
Panic attacks are never pleasant, but by using these tips, coping with future attacks may not seem so daunting. However, if you ever feel out of control or suicidal during a panic attack, please tell someone who can help you or call the National Suicide Prevention Hotline at 1-800-273-TALK.
Not every attack can be managed alone, and you (yes, you, the person reading this right this very second) have someone who loves you, and someone who wants to help.
