Anxiety attacks are intense episodes of fear and distress that can significantly disrupt your daily life. Often marked by symptoms like a racing heart, chest pain, sweating, shaking, and shortness of breath, these episodes can make you feel detached from reality and extremely overwhelmed.
If you frequently experience anxiety attacks, the fear of an impending attack can inspire you to restrict your activities, keeping you from visiting people and places you love. Understanding how to manage these episodes through grounding techniques can be a game-changer.
Effective Grounding Techniques to Combat Anxiety Attacks
Grounding is a powerful tool for managing the overwhelming symptoms of an anxiety attack. It involves techniques that help redirect your attention from the chaos in your mind to what is physically happening around you or to you. Learning how to ground yourself can deactivate the overactive fight-or-flight response typically triggered by your amygdala during an anxiety attack, providing relief and managing the physical symptoms.
1. Use Ice or Cold Water
During an anxiety attack, you might feel overwhelmingly hot and sweaty. Applying a cold, damp washcloth around your neck or melting an ice cube in your hand brings your attention to the cold sensation rather than your anxiety symptoms. The shift in focus can help reduce the intensity of the attack.
2. Repeat Affirmational Phrases
Anxiety attacks often mimic symptoms of severe health issues, which may amplify your panic. Having a set of affirmational phrases can center your thoughts, minimize catastrophic thinking and reduce fear. Repeating phrases like “This feeling is uncomfortable, but I am not dying,” or “I can get through this” can provide significant relief.
3. Do Controlled Breathing Exercises
Rapid, shallow breathing is an anxiety hallmark. Regulating your breathing is a quick way to calm an overactive nervous system.
- Place one hand on your abdomen and the other on your chest.
- Inhale slowly through your nose, feeling your belly rise, and count to four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth for a count of eight, focusing on getting all the air out of your lungs.
- Repeat this pattern until you start feeling calmer.
Prioritizing Your Mental Health
Regularly experiencing anxiety attacks can be debilitating, and without proper management, you might find yourself avoiding activities or even self-medicating with drugs or alcohol. Seek professional help if your anxiety impacts your daily functioning or you rely on substances to cope. Managing a dual diagnosis of anxiety and substance use requires a comprehensive approach.
At PACE Recovery, we specialize in helping young men tackle mental health challenges and substance use issues. Our approach gives you the tailored care you need to manage your symptoms and regain control of your life. Call us today to verify your insurance coverage, confirm availability and learn more about men’s-only recovery in California.
