How to deal with anxiety and bad anxiety attacks

Do you find yourself in a constant state of worry? Are you having trouble sleeping because you’re so restless? Wandering how to deal with bad anxiety attacks?

Anxiety can feel incredibly debilitating for those who have to experience it. Without a doubt, being in a constant state of worry and nervousness can wear out a person –  especially in the long run. And unfortunately, anxiety can escalate to the point where many people suffer attacks. 

But don’t fret just yet. Anxiety can be managed, with time and practice. Within the rest of this article, we’ll dive more into anxiety attacks; why they happen; and how to prevent one from happening. 

What is an anxiety attack? 

Anxiety attacks are when your body lets you know that you’re overwhelmed. They can feel awful for those going through it. They’re often thought of as panic attacks as they share many physical symptoms, but the two are different. 

You might experience a range of physical symptoms similar to panic attacks: chest pain, sweating, increased heart rate or heart palpitations, feeling faint or dizzy, shaking, or stomach problems. 

However, you might experience emotional symptoms like sadness, irritability, and apprehension or worry.

There are specific things that can bring about your anxiety attack, unlike a panic attack that doesn’t have a certain trigger. 

Some triggers can be due to health conditions, such as drinking one too many cups of coffee, or not sleeping enough. Others can be caused by your lifestyle or phobias, such as working a stressful job, family or relationship problems, or social anxiety. 

How long do anxiety attacks last? 

Because they are often in response to a specific situation, they are much more gradual and can continue for some time.

You might find that your anxiety attacks last from minutes to hours before they go away. Unfortunately, severe ones can go on for as long as days or weeks.

Anxiety attacks don’t usually peak like panic attacks, but they can lead to the latter.

For however long your attacks are can depend on what type of anxiety you have, whether it’s social or generalised anxiety, phobia-related, or due to OCD or PTSD. 

How to stop an anxiety attack

Anxiety attacks can be draining for the body and mind, and shouldn’t be something to tolerate. We’ve come up with some helpful solutions that you can consider to prevent an attack in the future!

• Be aware of the signs: Knowing the signs for when you’re stressed or overly worried can help you stay on top of your anxiety. If you’re feeling restless or sleep-deprived, it helps to take some time out or seek support before it starts to fester.
• Be aware of your triggers: Recognise what makes you anxious and stay away from it. Perhaps cut down on the caffeine and drink tea instead? You can also take on fewer tasks at work, or schedule in more “you” time.
• Use relaxation techniques: Activities like yoga and meditation are definitely worthwhile in training your brain to slow down. But we know this might not be feasible when you’re in public. You can still do some deep breathing exercises, however! Breathe in through your nose for four seconds, hold it in your lungs for five, and breathe out through your mouth for six. Repeat for as many times as you need until you feel better!

While it’s normal to experience anxiety, the attacks that come with it can be horrible and incredibly isolating when you’re going through them. They can make us feel like we’re out of control of our bodies and minds. They might even feel never-ending at times. 

But it’s worth reminding ourselves that there are ways to manage and kick your anxiety to the curb.

We hope that in covering how to deal with anxiety attacks – what they are, how long they last, and what you can do to stop an attack – that they can help you live a more wholesome life!