Anxiety is never easy to deal with, but sometimes it can feel like your mind is sinking and your thoughts are spiraling out of control. As I write this, my head is all over the place — coming up with crazy scenarios that will never actually happen, encouraging me to make silly, rash decisions that I know I’ll regret and making it a struggle to concentrate on typing my words. I’m having an anxiety attack.
I was diagnosed with General Anxiety Disorder five years ago. Back then, I didn’t realize that my constant state of worrying even had a name. Nor did I understand that I was just a drop in the ocean — one of the two million people in Australia suffering right now according to Beyond Blue. Recently I wrote a piece for 9Honey about what anxiety actually feels like and the overwhelming response on Facebook proved just how far-reaching the problem is.
Since my diagnosis, things have got better. I’ve learned that management is key but that doesn’t mean the anxiety attacks don’t still creep up on me. My hands are currently trembling as I hit the keys, my heart is pounding out of my chest and there is sweat running down my back (not just because we’re in the midst of a heatwave). But it will pass, like it always does.
If you’re struggling with an anxiety attack right now, here are five tricks that I’ve learned that can help you take back control…
1. Distracting yourself
Whether that’s by counting the number of Post-It Notes on your desk, reading aloud or cleaning the kitchen, being immersed in a different task tricks your brain in to focusing elsewhere.
2. Breathing deeply
Those short, shallow breaths are making things worse. Slow things down by taking a long breath in through your nose for three seconds, hold it for two seconds and then breathe out through the mouth for three. Focus your mind on your breath.
3. Putting your feet on the floor
This might sound strange, but physically grounding yourself helps to bring your mind back to the moment. Try to concentrate on what you can feel beneath your feet.
4. Listening to classical music
Something calming should do the trick. Search Spotify or YouTube for a mellow playlist and grab your headphones.
5. Not reaching for your phone
While friends and family can be a great help, calling your nearest and dearest during an anxiety attack can only add to the worry — especially if they’re likely to panic too. Try to sit it out and then drop them a line once it has passed. If that feels impossible, reach out to someone you trust nearby and ask them to sit with you.
And afterwards…
I find writing down the date, time, what triggered the attack and why really helps. Sometimes you can find patterns in your thinking that help you to manage your anxiety better.