What is an anxiety attack:
An anxiety attack is a very violent feeling that your body is being taken over by something you can't control. An attack typically comes out of the blue or is triggered by something. When it creeps up on you, it's often accompanied by a feeling that you're dying. This can often be felt from the inability to breathe or the heart beating arrhythmically and hard.
What does an anxiety attack feel like:
Anxiety attacks are experienced differently from person to person, but there are some common markers most people, including myself, describe:
- Heavy breathing/can't breathe
- Heart pounding out through the chest
- Dizziness
- Dizzy
- Uncontrollable shaking of the body
- Tunnel vision
- Ringing in the ears
- Sweating
- Sensory disturbances, such as tingling in the fingers
How to stop an anxiety attack on the go :
There are many ways to stop a panic attack in progress. Depending on how bad it is, how much time you have, or where you are. You get to know your “panic curve” over time and know how quickly you can return to the world again with practice. This exercise is based on being on the go, where time and place are not optimal.
Box breathing – beginner:
Find an area where you won't be spoken to for 2-10 minutes. If you can breathe through your nose, that's best. If you feel like you're dying, breathe through your mouth.
- Breathe in for 4 seconds
- Hold your breath for 4 seconds
- Exhale for 4 seconds
- Pause for 4 seconds
>>Repeat 2-10 minutes<<
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