Anxiety. We all feel it from time to time, and that can be a good thing. But for some of us, anxiety becomes so overwhelming it affects our daily functioning sometimes to the point where we become paralyzed with a crippling fear of panic attacks.
Some anxiety is good. It behooves us to be anxious in the event of a dangerous situation. It behooves us to take extra precautions when confronted with something that can harm us. But when anxiety begins to affect you emotionally, socially, occupationally or educationally, anxiety becomes maladaptive. At that point, some can feel the onset of a major panic attack: rapid heartbeat, dizziness, flushing, fear of dying, fear of losing control, fear of going crazy. How do we handle such situations? How do we deal with the fear of dying in a panic attack?
Most of us try to fight the feeling. We brace ourselves for what we are sure is going to be a fatal cardiac arrest. We being to breathe ever faster, become ever dizzier. We start to feel numbness in our hands and feet, as though we cannot stand for one second longer. We feel as though we are going to faint, often in a crowded room full of people who might judge us as weak.
But what if, instead of fighting the anxiety and panic attack, we simply acknowledge the fact that we are anxious, that something triggered in us a fear response. What if, instead of fighting the panic attack, we simply let it happen. I suspect that those reading this who have suffered the embarrassment of a panic attack have survived each and every attack without in fact having a heart attack. What if instead of hyperventilating ourselves into passing out, we took several deep breaths and welcomed the panic attack. It likely would begin to dissipate more quickly than it might if we were to fight it.
What if instead of fighting the panic attack, we instead employed our coping skills: deep breathing, going for a walk if your neighborhood is safe, listening to music, knitting, watching a movie. What would happen if we leaned into the panic attack and instead of fighting it, examined what brought on the feelings of impending doom?
Panic attacks can arise in a matter of seconds, but if we take a moment to examine what is happening around us, we can temper the attack and better manage it. The likelihood of the panic attack ending in cardiac arrest is so slight and the chances that we have survived the panic attack are so great, that the probability of us surviving yet another attack is pretty good.
Managing anxiety comes down to self-care and self-compassion. Acknowledge the fact that you are feeling anxious. What triggered the anxiety? What can you do to calm yourself down? What has worked in the past? Do that again. Try not to beat yourself up as “weak” for feeling overwhelmed by anxiety; it happens to everyone at some point. We are, after all, only human and as such are entitled to our feelings. Feeling overwhelmed by some internal or external trigger is only human. But what can you do to manage those feelings? Can you call a trusted friend to talk about your feelings? Can you distract yourself from whatever is happening and focus on your breathing? Can you repeat in your mind a useful mantra, such as “Easy. Calm” while practicing deep breathing?
When anxiety becomes overwhelming, try to remember that you are in control of your body. You control your reaction to any given situation. You can lean into the anxiety, the panic attack and acknowledge your feelings, or you can fight the panic attack and likely feel it growing worse and worse by the second. Embrace your feelings, own them and likely the panic attack will dissipate.
As is the case with everything in life, how you react to the anxiety and the panic attack is your choice. You can continue to beat yourself up for feeling anxious and for having a panic attack, or you can own your feelings, deal with them and move on.
For some, though, coping mechanisms are not enough to manage overwhelming anxiety. For some, medication is necessary. And there is nothing wrong with that. Taking medication to manage anxiety is not a sign of weakness or failure. Doing so simply is an indication that you need help managing your feelings. There are many medications available to those living with anxiety to help manage those feelings, but before taking any medication it is imperative that you talk to your doctor or psychiatrist to ensure that you are taking the right medication at the right dosage.
Medication management is just as important as managing one’s own feelings of anxiety. If you are feeling overwhelming anxiety, to the point where you cannot function effectively or are experiencing frequent panic attacks, talk to your doctor or psychiatrist. Also, remember your coping skills. What do you usually do to calm yourself, to show yourself compassion?
And remember, when a panic attack begins, try not to fight it. Invite it, welcome it, embrace it. The chances of quieting the attack are greater if you resist the temptation to feed the attack.
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