Mitigating the Symptoms and Curbing the Onset of Panic and Anxiety Attacks

In my previous post I talked about the difference between panic attacks and anxiety attacks. Today I’m sharing some strategies that can help mitigate the symptoms of panic and anxiety attacks.  Not every strategy works with the same effectiveness for each individual, but below are five you can choose from to see what works for you.

Before we look at those strategies, here are two quick, but important, points. (1) While mitigating the symptoms is helpful, it is important to seek the professional help that will get to the root of the issue. A visit to a physician and a qualified counselor would be encouraged in order to resolve what is causing the panic and anxiety attacks in the first place. (2) If you have symptoms that are even similar to that of a heart attack or other serious conditions, do not assume it is "just" a panic or anxiety attack. Seek medical help promptly.
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Practical Strategies for Mitigating the Symptoms of Panic and Anxiety Attacks

1. Dial it Down. Picture an old fashioned radio dial and view it as being connected to your emotions and symptoms. Now see yourself putting your hand on the dial, which is at 10, and dialing it down to 9, 8, 7.... Dial it down as close to 0 as you can get it. This engages you imaginatively, which can help you to gain active control of the symptoms.
2. Blow the Pinwheel. Hold a pinwheel in your hand. Take a deep breath and then gently and steadily blow out the air so that the pinwheel spins. This self-soothing activity helps to bring oxygen to your brain and body, working to calm you.
3. Rub the Carpet. Take off your shoes and socks and steadily rub your feet back and forth on a carpet, consciously noting how the carpet feels against your feet. Engage your hands by feeling the fabric of your clothes. This type of grounding activity will help calm your nervous system, rescuing it from the cascade of physiological symptoms your body is experiencing. Maintain a good, deep breathing pattern as you do this.
4. Count Backwards (with a Twist). This involves counting backwards, slowly, from 300. However, there's a twist. Count backwards by 3's or 7's. The focused effort required will help to interrupt the anxiety and flooding, and will allow you to regain a sense of internal balance. Saying the alphabet backwards is also helpful.
5. Call a Friend. Some people find it extremely helpful to call a friend and acknowledge their anxious thoughts and feelings to the friend. This gives expression to the experience, allowing the stress to be released. It also opens the opportunity for support. You can even coach your chosen friends ahead of time to be prepared for such a call, letting them know that what you will need in that moment is a listening ear, a reassuring voice, and help being gently brought back to reality regarding the anxiety producing conclusions the issue is causing.

Lifestyle Practices that Can Help

You can also be preemptive by employing lifestyle practices that can help curb the onset of the attacks. These practices include:

1. Scripture Meditation. Spending time reading and memorizing Scripture helps transform our way of thinking. It fills us with the courage-building reminder that God desires for us to experience His peace and joy, and it helps us to access that peace and joy. If you have difficulty spending time in God’s Word, there are tips and resources here that can help.
2. Prayer. Prayer is a tremendous way to quiet our hearts, turn our minds toward the One who is more than able to rescue us, and cast our cares on the God who really cares. Remember that prayer also includes thanksgiving. Gratitude is a wonderful stress reliever. Again, you can find resources here to help with prayer.
3. Journaling. Purposeful journaling is very therapeutic. It allows you to work through what is on your heart and mind by giving expression and release to the feelings and thoughts that can consume you.
4. Exercise. This is one we know and hear all the time. Exercise is a tremendous avenue for better health, mentally and physically. And by exercise I am not referring to a gym membership or a strenuous workout regimen. I’m referring to simple, accessible activities that you enjoy: walking, biking, swimming, hiking, running, dancing ... the list goes on.
5. Enjoyment. What do you enjoy doing? Are there things you enjoy doing alone, or with other people? Are there hobbies you once had time for that have been squeezed out by the demands of life? Try making room for atleast one or two of those activities once again. Invite healthy, appropriate pleasures back into your life.
6. Community. Some people are extroverts. Some people are introverts. Regardless of which one you are, you were made for meaningful community. It is important that you have healthy, meaningful relationships and friendships in your life, people who you talk with, laugh with, cry with, study God’s Word with, pray with, and mutually encourage.
7. Service. Follow through on the healthy ideas and intentions you have to enrich the lives of others. Doing so can have such a healing effect on the giver and the receiver, especially when done with a generous and compassionate heart. Kind words, a thoughtful letter, time spent helping a neighbor, providing transportation for a senior citizen, buying school supplies for the children of a family in need, a meal cooked for a convalescing friend are just the tip of the iceberg of simple ways you can enrich others.

Finally, keep in mind that panic and anxiety attacks are responsive to treatment. If you suffer from either of these, give  yourself the gift of the right help so you can live free.