Anxiety attacks are a common occurrence for many people. Studies show that anxiety disorders affect tens of millions of adults in the U.S. Anxiety symptoms can range from mild to severe and interfere with daily activities. Fortunately, with practice, one can learn effective coping skills for anxiety attacks to alleviate symptoms and promote wellness.
If you experience anxiety attacks, seeking professional help from a licensed mental health care provider is important. At Insight Into Action Therapy, we offer various services, including anxiety treatment, medication management, and coping skills training. Contact us today at 703.935.8544 to learn more about how we can help.
Symptoms of Anxiety
Anxiety is a normal and necessary emotion that helps us respond to danger or stress. However, when anxiety becomes excessive and uncontrollable, it can cause various physical symptoms, including:
- Rapid heartbeat
- Trembling or shaking
- Shortness of breath
- Nausea or stomach upset
Additional physical symptoms of anxiety may include dizziness, lightheadedness, and fatigue.
Severe Anxiety Symptoms
Severe anxiety symptoms can be debilitating and interfere with daily activities such as work, school, and social events. Some of the more severe symptoms of anxiety include:
- Panic attacks
- Intrusive thoughts
- Avoidance behavior
If you experience any of these severe symptoms, it is important to seek professional help as soon as possible.
5 Coping Skills for Anxiety Attacks
Anxiety management techniques can reduce the severity of symptoms and promote overall life satisfaction. The following are a handful of coping skills for anxiety attacks.
1. Deep Breathing
Deep breathing is a quick and effective way to calm anxiety. When we are anxious, our breathing becomes shallow and rapid. Deep breathing can help slow down our breathing and relax our body. To practice deep breathing, breathe in for four seconds, hold for four seconds, and then exhale slowly for six seconds.
Mindfulness is the practice of being present in the moment and aware of your thoughts and feelings without judgment. It can help reduce anxiety by keeping our focus on the present and preventing us from dwelling on the past or worrying about the future. To practice mindfulness, find a quiet place to sit or lie down and focus on your breath. When your mind wanders, gently bring it back to your breath without judgment.
3. Physical Exercise
Physical exercise is a great way to reduce anxiety and stress. Exercise releases endorphins, which are natural mood boosters. It also helps reduce muscle tension and improves sleep, which can all help reduce anxiety. To start, try going for a short walk or doing a few stretches at home.
Self-talk is a way to reframe negative thoughts into positive statements. When we are anxious, our thoughts can become negative and distorted, worsening our anxiety. Self-talk can help us challenge these negative thoughts and replace them with positive statements. To practice self-talk, write down negative thoughts and reframe them into positive statements.
5. Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body to reduce muscle tension and promote relaxation. To practice progressive muscle relaxation, find a quiet place to lie down. Tense and relax every muscle group, starting with your toes and working your way up to your head.
Anxiety Management Techniques
Learning coping skills is essential in managing anxiety, but other techniques can help manage anxiety in the long term. These techniques include:
- Mindful meditation
- Cognitive behavioral therapy
- Lifestyle changes, such as reducing caffeine intake and getting enough sleep
In addition to natural remedies, medication management and psychotherapy can help individuals manage anxiety.
Start Anxiety Treatment Today at Insight Into Action Therapy
Anxiety attacks are common, but they can be effectively managed with the right coping skills. Insight Into Action Therapy offers various services to alleviate anxiety, including counseling, psychotherapy, medication management, and coping skills training. Contact us today at 703.935.8544 or online to learn how we can help you with anxiety and improve your quality of life.