ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Cope With Anxiety and Panic Attacks

Updated on May 12, 2020
Kaitleigh profile image

Kaitleigh is a writer from Chicago, IL and a dedicated mental health advocate. She has been writing for over 10 years.

Anxiety and panic attacks can seem to be one of the most crippling experiences ever to be had by man at times. It can cloud a person’s thinking, remove all sense of security, and can make it feel as if they’re going insane. Sometimes people will even feel anxious when they’re afraid or perhaps nervous. Anxiety is often a result of fear, stress, or turmoil, but in many cases, anxiety can be a chronic condition that affects an individual on a daily basis at random times for random reasons.

Anxiety is rather complex and it is accompanied by both emotional and physical symptoms. When people think of anxiety, they usually think of fear or panic, but there is so much more to it than that. It can truly be a frightening experience. Anxiety can lead to series of unpleasant anxiety attacks, also known as panic attacks.

What is happening when a person experiences an anxiety attack? Well, in each person it may differ a little, but for the most part it is a time of intense panic and worry. During an anxiety attack, the individual may feel like they are short of breath, a feeling much like a heart attack in a way (but it’s not, don’t worry!). Once the person feels unable to catch their breath, they may begin to panic, become paranoid, and worry obsessively about terrifying scenarios.

Some scenarios may include:

  • Worrying about dying.

  • Worrying about going insane.

  • Becoming extremely self-conscious and/or paranoid.

  • Worrying about harming others or themselves. (In most cases, these worries just remain as thoughts and never turn into actual actions. They are harmless).

  • Experience hypochondria or other phobias

It can become an obstacle to focus and calm down during an anxiety attack. It is difficult to think of anything else, but the tremendous amount of anxious energy flowing throughout the body at the time. It becomes overwhelming as it almost seems to completely consume the entire individual.

What can a person do to cope with or help fight off an anxiety attack? Anxiety attacks often happen rather suddenly and sometimes unexpectedly as well. With that in mind, it may be a good idea to have a plan in place in case an attack ever occurs. For example, if you are at work, at school, or out in public, it may help to step away from any crowds to get some space and find somewhere to try to collect yourself as best as possible.

One helpful coping skill for a panic attack is to slowly breathe in through the nose, out through the mouth and repeat. Remember to breathe slowly and focus on the action of breathing. Some may find comfort by laying down or listening to music until the attack passes. The coping skill that works best for some may not work for all though. Some may like to be held or hugged to feel safe and secure whereas others want to be alone without any physical contact or help at all.

Here is a list of some coping techniques that may be helpful:

  • Listening to music

  • Breathing exercises

  • Curl up in blankets

  • Yoga or Dance

  • Exercise

  • Candle lit bath with calming Epsom salts

  • Try positive self-talk and reassurance (Ex; “It will get better.” “Keep calm, it will be okay.” “This has happened before, I’ll pull through.” “I’m a strong person. I can do this!”)

  • Cuddle with a pet or significant other

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)