What is an Anxiety Attack, and What Should I Do if I Have One?

What is anxiety? It is a feeling of nervousness, anticipation with uncertainty, or fear. Anxiety often creates a physical response. Common physical symptoms are sweaty palms, butterflies in the stomach, muscle tension, shakiness, increased heart rate, and sometimes increased breathing rate.

The word anxiety comes from the Latin angere, meaning to choke or squeeze. Strangely, this is exactly what can happen in our brains when we feel under threat or danger, whether it is real or imagined. When we are relaxed and calm, more blood goes to the prefrontal cortex, which is responsible for functions like self-control and decision-making.

However, during an anxiety attack, blood flow is reduced to the prefrontal cortex and increased to the amygdala, resulting in our emotional response being disproportionate to the stimulus. The amygdala is responsible for the detection and response to threats. Fear triggers a distress signal to the hypothalamus, and then adrenocorticotropic hormones are sent to the adrenal glands to release adrenaline and cortisol.

This stress response allows for energy to be converted quickly because anxiety often leads to a fight or flight response. However, often there is no need to fight or flee, and we are overwhelmed with anxiety when this energy is just held in the body. Our body is “hijacked,” and physical symptoms occur. Anxiety attacks can be triggered by reminders of past trauma, or they can occur for no apparent reason.

The Bible offers comfort and guidance for anxiety as God knew that it is something we would struggle with. Several scriptures specifically address anxiety. I Peter 5:7 reminds us to cast all of our anxieties on Jesus because he cares for us.

Philippians 4: 6-7 reminds us not to be anxious about anything, but in everything be in prayer and supplication with thanksgiving, let our requests be made known to God, and the peace of God which surpasses all understanding will guard our hearts and our minds in Christ Jesus.

Steps to Take When Experiencing an Anxiety Attack

Focus on your breathing. Taking slow, deep breaths can slow down the body’s response and decrease physical symptoms. Often during a panic attack, breathing can become shallow and fast, referred to as hyperventilating, and lead to oxygen and carbon dioxide levels becoming imbalanced, which can make symptoms worse.

It is helpful to inhale slowly through your nose for a count of four, hold your breath for a count of four, and then slowly exhale through your mouth for a count of four, and then pause for four seconds and repeat. This technique is referred to as box breathing because each count of four represents the side of a box.

If possible, tell someone that you know and trust so they can stay with you until the anxiety passes. Find a quiet place and sit or lie down if possible. Reducing sensory input can help your nervous system calm down.

Become aware of the thoughts that you’re having, and which may be spiraling out of control. Ask yourself if your thoughts are true and helpful, and if not, what could you think about that would be true and helpful? Sometimes, just focusing on breathing can stop spiraling thoughts.

Grounding techniques are actions to take to redirect your focus. One of the grounding techniques is to name five things that you can see, four things that you can touch, three things you can hear, two things you can smell, and one thing you can taste. This is known as the 5, 4, 3, 2, 1 technique. By doing this technique, you are focusing on things that are present, and you are interrupting the spiraling thoughts that may be adding to your anxiety.

Count or recite a phrase or mantra that can interrupt your spiraling thoughts. Counting, especially backwards, requires focus and can slow our thoughts down. Having a phrase that you can repeat, such as “I am safe,” can be helpful, especially if repeating the phrase as you are practicing deep breathing.

Use a cold compress or cold water on your hands, face, and the back of your neck. Holding an ice cube is a technique that helps because it also interrupts any thoughts as you are focused on the sensation the ice cube creates.

Eating sour candy redirects your focus and senses to the strong flavor you are experiencing.

After an Anxiety Attack

Reflect on what happened. If possible, journal about what happened. Specifically, note what you were doing before it started. What thoughts were running through your head? And are there any environmental factors, such as crowds, a lot of noise, or a specific location? Answering these questions can help you identify if there was a trigger.

Once the trigger is identified, you can be prepared the next time you may face the trigger, or you can learn not to be triggered. Also, identify which techniques you used and if they were helpful during the anxiety attack. This can help you avoid future anxiety attacks.

Seek talk therapy as it can help you heal from traumas that may be contributing to anxiety attacks. Working with a counselor can also help you develop the techniques that will be most beneficial for you.

Sharing your experience with trusted family or friends, as sometimes feeling alone can contribute to anxiety, and knowing you have support can help reduce anxiety. Share with these trusted people any triggers you have identified and techniques that help so they can reinforce and support you when facing a situation that may trigger anxiety.

Lack of sleep, increased stress, increased alcohol, or caffeine use can create a greater chance of having an anxiety attack. And as stated before, past trauma or past experiences, especially if these have not been processed, can increase risk. So, it is important to take care of yourself and develop healthy ways to cope with stress.

Additional Tips

Learn relaxation techniques and practice them daily. Mindfulness and deep breathing are two of the best relaxation techniques, and practicing them daily will reduce your baseline anxiety, and your body will relax faster each time you do deep breathing.

Simple mindfulness can be practiced anywhere and anytime and can simply focus on your breathing and being aware of your body. Start with simple things, such as focusing on how your feet are on the floor, how your clothes feel, and how you are holding your hands as they’re relaxed, can improve mindfulness.

Strengthening our feeling of peace can help prevent anxiety attacks. I John 4:18 reminds us that “there is no fear in love, but perfect love casts out fear for fear has to do with punishment and whoever fears has not reached perfection and love.” To strengthen and increase your feeling of peace, picture in your mind a time when you felt peace and joy. Focus on the details such as where you were, who you were with, and what was happening.

Remember what you were feeling and visualize yourself in this scene. Think about God and his presence near to you. After focusing on this for a while, take a moment to give God thanks for it. The habit of returning to moments of peace and joy will help us remember and feel peace and joy more deeply in every moment.

Even creating five minutes of peace by treasuring the joy of fresh air and sunshine is a marvelous thing. We can find peace in the majesty of even something as simple as a flower or a butterfly. The more we return to the gifts of our life, the more the habit of peace will grow.

Take care of your physical health. Eating well, staying hydrated, and getting enough sleep can help reduce anxiety attacks. Reducing and avoiding caffeine and sugar can help improve your mental health.

Managing stress by practicing self-care, such as exercising, healthy eating, and sleeping well, along with spending time with loved ones, is also important for overall good mental health and will improve our ability to manage any anxiety experienced.

Seek medical attention just to be sure that there is no physical condition that may be contributing to your symptoms. Often, a panic attack feels like something is wrong with your heart, and it’s always a good idea to check with a cardiologist just to be sure there are no heart problems.

A Few Things Not to Do During a Panic Attack

Don’t try to fight it; recognize it for what it is, remember that it will pass, and use techniques to calm your body and mind. Don’t use substances to cope, such as alcohol or drugs, as this can lead to a cycle of dependence and increased anxiety. Don’t ignore recurring anxiety attacks. While occasional anxiety is normal, repeated attacks may indicate a need for professional help.

Always remember that an anxiety attack is manageable and will pass, even though it’s frightening to be experiencing it. Learning and practicing techniques that will help your mind and body relax in the face of triggers or anxiety will greatly reduce and possibly prevent anxiety attacks.

If you would like to learn more about managing anxiety, please call 214-239-9939 to schedule an appointment.