What Is Generalized Anxiety Disorder
With GAD, you may feel extreme and unrealistic worry and tension even if theres nothing to trigger these feelings. Most days, you may worry a lot about various topics, including health, work, school and relationships. You may feel that the worry continues from one thing to the next.
Physical symptoms of GAD can include restlessness, difficulty concentrating and sleeping problems.
Write Out The Facts And Mantras On An Index Card And Keep It On You
One of the tools that has helped me is knowing that even the most vicious panic attack cant kill me. Dr. Rodriguez recommends writing this fact down on an index card or in your phone to read when you feel one coming on. Panic attacks are not life-threatening, she says. Write this down. And maybe add the note to yourself, You have survived panic attacks before. You will survive this one.
Dr. Prakash Masand, founder of the Center for Psychiatric Excellence, recommends writing down some positive mantras to get you out of a catastrophic thought pattern. Or better yet, prepare your own. When you have the negative thoughts of gloom and doom, write down some positive and more realistic rebuttals.
How To Stop And Prevent An Anxiety Attack
A psychotherapist shares tips for coping.
Even if it sometimes feels impossible, you can control anxiety attacks when you understand your triggers and what calms you.
An anxiety attack can be a frightening experience. You may feel like you can’t breathe, that your heart is racing too quickly, your head is spinning and you can’t control your thoughts. Anxiety attacks are often accompanied by or triggered by feelings of doom or fear, and it can feel like the anxiety will never end.
Even when it seems like you can’t stop the spiral, you can: With the right tactics, you can learn how to control and prevent anxiety attacks. It’s much more complex, however, than the “don’t panic” and “just breathe” statements often given as advice for managing anxiety, licensed psychotherapist Haley Neidich says.
Note that you needn’t be diagnosed with anxiety or another mental health condition to have an anxiety attack: Anyone can experience an anxiety attack even in the absence of a psychiatric diagnosis, and everyone can benefit from knowing how to control one in the case one occurs.
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How To Stop An Anxiety Attack Fast
If youve ever had a panic attack, youve likely wondered how to stop an anxiety attack fast.
Anxiety attacks can be scary. Many of my clients tell me that they are afraid that they are “going crazy” or “losing control”.
Im a therapist for anxiety, and I help clients who struggle with regular panic attacks find their way back to calm again.
In this post, Ill cover some of the common causes of panic attacks and how to stop anxiety attacks fast.
The sweating, shaking, racing heart and shortness of breath that accompany panic episodes can leave you feeling out of control and drained.
Though these feelings and sensations are uncomfortable, they are symptoms that are typical of panic episodes, and they will pass. Approaching anxiety with fear or dread will only make symptoms worse.
Understanding what a panic attack is will help reduce fear AND give you the keys to stopping your panic attack as quickly as possible.
Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, don’t wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
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Breathing Exercise For Panic Attacks
If youre breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:
- breathe in as slowly, deeply and gently as you can, through your nose
- breathe out slowly, deeply and gently through your mouth
- some people find it helpful to count steadily from one to five on each in-breath and each out-breath
- close your eyes and focus on your breathing
You should start to feel better in a few minutes. You may feel tired afterwards.
Visit the No Panic website for another breathing exercise to calm panic.
Knowing The Signs Of An Anxiety Attack
The first anxiety attack someone has usually catches them off guard. The signs of an attack are often so intense that the person does not know how to react at the time. Since they become more anxious about being anxious, symptoms worsen. Many tend to think that they are having a heart attack or a stroke.
An anxiety attack can sneak up on you, and the symptoms can hit you quickly. Knowing what the signs are will make it easier for you to calm down. Some signs of an anxiety attack include shortness of breath or heavy breathing when thinking about a particular scenario. Sounds seem louder, and lights seem brighter than the norm. The heart may beat very fast or irregularly. Many people suffering from anxiety attacks experience dissociation, feeling as if they are watching themselves from outside their bodies.
When someone is anxious, they may display an extreme change in emotion, such as an unstoppable need to cry, scream, laugh, or yell. The person may need to get away from an uncomfortable situation immediately, even if it results in losing a job or ruining a relationship. Physically, someone having an anxiety attack can have an uncontrollable shaking or other movements of a hand, foot, or another body part.
In many cases, those who suffer from severe anxiety worry about having a panic attack. This condition can escalate the symptoms and bring on an anxiety attack. Learning coping mechanisms from therapy can stop anxiety before it even starts is extremely important.
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How To Handle A Panic Attack
Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it’s important not to let your fear of panic attacks control you.
“Panic attacks always pass and the symptoms are not a sign of anything harmful happening,” he says. “Tell yourself that the symptoms you’re experiencing are caused by anxiety.”
He says don’t look for distractions. “Ride out the attack. Try to keep doing things. If possible, it’s important to try to remain in the situation until the anxiety has subsided.”
“Confront your fear. If you don’t run away from it, you’re giving yourself a chance to discover that nothing’s going to happen.”
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
“If youre having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about,” says Professor Salkovskis.
How To Prevent Panic Attacks
Unfortunately, many times you just have to wait for a panic episode it to run its course, so prevention is just as important as any in-the-moment coping strategy.
Your physical health affects stress tolerance, so maintain a healthy diet, good sleep habits, and adequate exercise. Avoid caffeine or alcohol if they make your symptoms worse. In addition, since panic attacks mimic symptoms of other health problems, get a checkup to rule out other causes of your physical symptoms.
Cognitive-behavioral therapy, relaxation, and mindfulness work can also help. Cognitive interventions teach you how to control your thinking during panic attacks. Behavioral strategies often include gradually exposing you to your fears safely. Mindfulness activities and structured relaxation exercises can reduce both mental and physical symptoms.
In some situations, your therapist may recommend a medication evaluation. If your anxiety is severe, medication can reduce the generally anxious feelings so you can do the work of therapy more effectively. Eventually, though, therapy alone may be enough.
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What Else Should I Ask My Healthcare Provider
If you have an anxiety disorder, ask your provider:
- Whats the best treatment for me?
- Do I need medication? What type?
- How long should I take medication?
- What type of psychotherapy will work best?
- What else can I do to manage my symptoms?
- What other conditions am I at risk for?
A note from Cleveland Clinic
An anxiety disorder can make it difficult to get through your day. Anxiety disorder symptoms include feelings of nervousness, panic and fear. You may also have physical symptoms such as sweating and a rapid heartbeat. But you dont need to live like this. Several effective anxiety disorder treatments are available. Talk to your healthcare provider to figure out your diagnosis and the best treatment plan. Often, treatment combines medications and therapy. Anti-anxiety medications and antidepressants, together with CBT, can help you feel your best.
Last reviewed by a Cleveland Clinic medical professional on 12/17/2020.
References
How Do I Know If My Child Has An Anxiety Disorder
Anxiety-related problems in children share four common features. The anxiety:
- Is typically a fear or fixation that interferes with the ability to enjoy life, get through the day or complete tasks.
- Is puzzling to both the child and parents.
- Does not improve after logical explanations to address the worries.
- Is treatable.
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Who Is At Risk For Anxiety Disorders
A mix of genetic and environmental factors can raise a persons risk for developing anxiety disorders. You may be at higher risk if you have or had:
- Certain personality traits, such as shyness or behavioral inhibition feeling uncomfortable with, and avoiding, unfamiliar people, situations or environments.
- Stressful or traumatic events in early childhood or adulthood.
- Family history of anxiety or other mental health conditions.
- Certain physical conditions, including thyroid problems and heart arrhythmias .
Anxiety disorders occur more often in women. Researchers are still studying why that happens. It may come from womens hormones, especially those that fluctuate throughout the month. The hormone testosterone may play a role, too men have more, and it may ease anxiety. Its also possible that women are less likely to seek treatment, so the anxiety worsens.
How To Stop A Panic Attack
If a panic attack occurs, what do you do?
Duval suggests grounding yourself or becoming aware of your surroundings and sensory experiences. This can be achieved by deep breathing, for example.
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A big part of stopping a panic attack is to ride out the initial intensity and let it come down, she says. Sometimes being present in the moment can be helpful. Orient yourself to your surroundings.
While panic attacks arent uncommon, you shouldnt have to live in fear. Frequent attacks become a problem when they are causing distress and causing you to withdraw from activities or responsibilities.
Sometimes people will become afraid they might have another panic attack and will begin avoiding doing activities that might bring one on, Duval says. This can cause significant impairment.
If panic attacks or anxiety are making it difficult to live life the way you want, or if theyre causing distress, it might be time to seek out professional help.
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How To Control An Anxiety Attack
Anxiety attacks can be difficult to stop after they’ve started, but there are techniques that can help reduce their severity. If you believe you’re having or about to have an anxiety attack, try the following:
Anxiety attacks are very difficult to stop once they’ve started, but by using the above tips you can reduce the severity. The less severe your panic attacks, the less you’ll fear them, and the easier they’ll be to control.
Talk To A Therapist With Experience In Anxiety Attacks
People often fear the worst when they’re having an anxiety attack. Most of the time, theres no underlying physical problem, such as a real heart attack. But you should get the medical all clear if you have repeat anxiety attacks, just to be sure you dont need additional treatment. Then find a cognitive behavioral therapist with experience treating anxiety to help you through.
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Talk To Someone Who Gets It
If your feelings of anxiety are making it hard to function, you should speak to a health professional. But talking to friends can also help. I have friends who have an anxiety disorder too. When Im feeling really bad, I send them a message telling them how Im feeling.
They might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes its just nice to vent to someone who knows how it feels to be in my shoes.
Treatment Options For Anxiety
Whether youre experiencing occasional anxiety or frequent panic attacks, mental health treatment can help with anxiety disorders. Although anxiety disorders are highly treatable, only 36.9% of those suffering receive treatment, according to the Anxiety and Depression Association of America.
Over time, chronic anxiety can have a severe impact on your physical health. But even if anxiety symptoms dont interfere with daily activities, it never hurts to check in with your therapist or healthcare provider.
The best course of treatment will depend on your specific anxiety symptoms, but approaches to treatment include:
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Other Causes Of Anxiety Attack Symptoms
Hyperventilation is not the only cause of anxiety attack symptoms either. Anxiety and stress have a tendency to cause your body to experience very strange sensations – often sensations that differ from person to person. Some people may feel like they can’t lift their head, or that something is wrong with their brain – these are all issues that may be caused by anxiety stress.
In addition, anxiety has a tendency to cause the brain to focus on sensations that would otherwise be normal. This is the result of over-sensitization – your mind is so tuned in to your body that it notices very small sensations that someone without anxiety would otherwise ignore.
Finally, the fear of getting anxiety attack symptoms can also trigger the symptoms. It’s unclear why this occurs, but most likely it is psychosomatic in some way .