09 – How to Stop an Anxiety Attack Before It Hits

In this tutorial, I’m going to provide you with simple ways to stop an anxiety attack
before it hits.
A panic attack can occur in any place and at any time.
They are often anticipatory, which means that you can often feel the attack coming before
it hits.
Here are several simple strategies that you can use to stop an anxiety attack before it
hits.
Find a suitable distraction.
If you are starting to feel the typical symptoms of a panic attack, the best thing you can
do to decrease the intensity of the attack is to get out of your own head.
Finding a positive distraction is a great way to shift the focus away from your anxiety
symptoms and can significantly reduce the stress and discomfort that you feel leading
up to the attack.
You can try calling someone, talking about it with another supportive person, or practice
mental exercises like meditation.
Slow down your breathing.
Another critical factor associated with panic attacks is breathing.
How you breathe at the onset of an anxiety attack is one of the main contributing factors
to why an attack becomes more or less severe.
When you are starting to experience the symptoms of a panic attack, it is vital that you learn
how to regain control of your breathing.
Taking slow, deep breaths can help your body recover the necessary carbon dioxide to assist
you in managing your anxiety.
The easiest way to do this is as follows.
Breathe slowly in through your nose while counting to five.
Hold your breath for two to three seconds.
Breathe out through your nose or per slips.
Make sure it takes at least seven seconds.
Go for a walk.
For many in the mindset of a full-blown panic attack, walking can become a struggle.
However, if you start to notice the early warning signs of a panic attack, it can be
extremely beneficial to go for a walk.
Taking a walk at the beginning of an anxiety attack will get your blood flowing and help
you to breathe more consistently.
Walking can also provide you with the mental distraction you need to help you control some
of the excess energy that is often associated with anxiety attacks.
While there is no proven cure for panic attacks, incorporating the above techniques when you
first notice the symptoms of an anxiety attack can help you better manage the symptoms.
Your knowledge can also be your power.