How do I avoid breakdowns durring an anxiety attack?
Last Updated: 12/24/2018 at 2:25pm
Sandra Butler, AOD, DV counselor
Drug & Alcohol Counselor
Experienced in understanding how emotions and feelings affect our lifes in every aspect of interacting, not just with others, but how we process those emotions. I can help you
Top Rated Answers
Someone there with me, matching my breathing to theirs, meditating, listening to music that calms me. Understanding that I'm not in danger.
I start with finding my breath. After that I check to see what thoughts I've had to contribute to my anxiety. Once I identify the thought I question it for truth. Breathing and restating my reality tend to calm me down.
This is a really important question! It's really different for everyone but the main goal is to get away from the situation that is provoking the anxiety attack and to do something to get your mind off of it. This can be breathing exercises, taking a walk/ going on a run, playing solitaire on your phone, painting, reading a book, or even doing mindless busy work like cleaning your room to some music!
You can think of things that make you happy, and focus on your breathing. During anxiety attacks the mind can bounce from a thousand different places but if you just focus on one thing, it'll help stop the attack and avoid a breakdown.
When facing an anxiety attack, you should try to refocus your attention on yourself as a person, rather than on the source of your anxiety. You should rationalise what causes the anxiety attack, realising that it is minimal compared to what you have already achieved in the past, what you have been through and/or how much you have evolved as a person.
What helps me is remember than an anxiety attack is an opportunity to practice calming myself, but if I don't manage to, it's okay if I have to "ride it out". Not fun, but will be okay. No thoughts about being out of control, or getting back into control - I'm going to listen to by body and figure out what I am able to do for it at that moment.
Always remind yourself that whatever you feel won't be permanent. And instead of thinking "I am anxious", try think this instead: "Anxious is coming into me, but it won't be permanent"
It is a TRR Formula... Think Reflect and React! Think about The Happy Times U Go through.... Think of what was pleasant or Unpleasant in Past... Reflect Upon Both the cases Time changes..... And Life Moves On... That is why You are struck here in this moment! React with a positive feeling that it is only a small part of life which will get Over on its Own! Don't Worry.. :)
You can avoid breakdown during an anxiety attack by self meditation and correction thinking methods.
Maybe you could think of what is your individual safe space, the space in your mind thats there for you when you need it. Whether this is real or imaginary somewhere that you can feel safe, supported and somewhere you can mentally visit when things feel too difficult or anxious.......
When I understand that I am about to get an anxiety attack, I ask my thoughts to shut up, I do not listen to what my mind is telling me, because in an anxiety attack my mind tells me all possible negative things...sometimes it also helps to accept and let go...
I know this doesn't work for everyone, but for me, a lot of times I can talk myself out of being completely engulfed by anxiety by rationalizing to myself that my anxiety is irrational. Thinking, "why do I feel this way?" and even if the only thing I can come up with is, "because your brain is giving you anxiety again," it can help me grab ahold of myself. The anxiety is still there, and I still feel it, but it helps me to keep from drowning in it.
First off, it’s okay to have an anxiety attack. We all get to our breaking point sometimes, so please don’t feel terrible for doing so! You’ve been surviving extremely well and I wanted to congratulate you on that. Okay, so you want to stop having breakdowns during an anxiety attack. Perhaps you’d like to try taking some deep breaths? Those may calm you down and help you even out your breathing. Another thing you could do is relax your body — maybe roll your shoulders, get into a comfortable position. You could also distract yourself by focusing on something else, and recognise that no matter how bad it seems, you’re strong and you’ll get through this. It’s okay, you’re going to be fine, and you’re always going to be as brilliant as you are, breakdowns and anxiety attacks or not.
First of all, you need to recognize the signs of when you have a anxiety attack. Once you manage to be aware of that, you will handle it easier. You will start telling yourself “ok... I passed through that before. I know it’s an anxiety attack, and it’s going to pass”. Then I guess you need to try to calm down. And how to do that depends from person to person. You gotta focus on doing whatever it takes to make yourself relax. And in no time, you will start feeling a little better.
By telling the person you are with about your anxiety and ask them to understand that you might not be yourself in times like that.
I think in order to avoid breakdowns during an anxiety attack, is to remain grounded. It is helpful to open a window to get fresh air, do something physical that is positive, whether it be painting, writing, singing, dancing, going on a walk, playing with a pet, to keep yourself aware of your surroundings, instead of just sitting in the anxiety puddle. Doing things mentally productive during anxiety attacks helps the world seem bigger.
I usually do things that I'm good at or I the things that I love doing. These activities helps me to calm down. Other than that I try to talk to people who will listen to me and if there's no such person I try other ways to liberate my emotions like writing or listening to music. Talking to someone else is also very helpful. It's not necessary that they help you or give you advice. Just letting out what you feel is helpful in itself. It is alright to drop whatever you're doing at the moment and take few mins of relaxation for yourself.
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