Everyone experiences anxiety from time to time. It’s an unpleasant emotion; it’s the brain’s way of saying ‘something’s wrong!’ How much anxiety is too much? At what point does ‘being stressed’ turn into an actual ‘anxiety attack’?
Anxiety attacks come in all forms. Some experience them as depressive episodes, others as physiological manifestations that can mimic a heart attack. There are all kinds of medicines that help to control anxiety attacks. They can be effective, although can leave the user somewhat sedated and non-functioning. Such medications can’t be used at all times.
There are several non-chemical approaches someone suffering from anxiety attacks can take to controlling their stress. The long term approach is to receive therapy from a licensed professional. Get to the root cause of the attacks, whether it is an underlying depression or a single instigating circumstance. However, this is a long term approach. People suffering from panic attacks need immediate help, ways to cope while the therapy has time to take hold.
One thing that seems like common sense but is often overlooked is to determine in what circumstances the attacks happen. If there is one particular activity that triggers an attack, such as going to the grocery store, then plan a strategy for shopping that minimizes the risk of an attack, such as shopping at slow times and making a list so that you won’t spend extra time in the store just wandering.
Another strategy for calming anxiety is to make a plan for coping. Again, this sounds obvious, but it works. When the stress starts building, have a concrete method for coping. At the first sign of growing anxiety, start taking deep slow breaths. Visualize something that calms you, something to focus thoughts on so that it gives your brain something to do besides panic. Whatever your plan for coping, do it the same way every time. This trains your system to respond consistently to the stimuli of stress.
As for what to focus on, this is a personal choice. Some people prefer to focus on a mental picture, of a place a person or a favorite object (stuffed animal, bottle of wine, tree). People with meditation experience might be more comfortable on focusing on less tangible concepts, such as light or colors. For the latter, the visualization might be to imagine oneself surrounded by bright light that only allows stress to leave, not enter. This concept of visualizing away the panic is not a natural practice for everyone. However, as with any physical exercise, mental exercise gets easier the more it is done. Practice visualizing and relaxing when there is no anxiety. When there actually isanxiety, it will be easier to call up your chosen imagery.
For those who need something physical to do with stress, there are desk exercises that can be done without drawing attention to what you are doing. Tighten up every part of your body, then bit by bit relax the muscles, starting with the toes and following through to the top of the head. The concentration and purposeful release of physical tension can have the same effect on the mental tension experienced.
There are many methods for coping with and calming anxiety attacks. The key is to practice whatever strategy you chose. Remember, practice makes perfect.
