“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.” C.H. Spurgeon
A Short Story
Mr A’s company is restructuring, including layoffs of non-essential staff. The day before, two people from his team were let go, among many others. He knows that it is only a matter of time before they summon him for an offboarding process.
While seated at his desk in the office, his mind went crazy with all the possibilities of what could happen that day. Would he return home jobless to his wife and daughter who just started kindergarten in a high-end school? Will he be able to find another job soon or will his family suffer months of a dry period and cut back on comfort? Will the bank repossess their home if they are unable to come up with the mortgage?
These thoughts were heavy on his mind and at the same time, his heart sank into his stomach every time a colleague passed by his desk thinking they were there to hand him his sack letter.
Mr. A was visibly scared, sweaty, and restless. His heart was pounding against his chest, and he was overwhelmed with fear of what could happen. The suspense was killing him; he was fidgeting and could not sit still. He felt like he was losing control, and nothing could calm him down.
If this sounds familiar, you may have experienced an anxiety attack. But what exactly is it?
What Is an Anxiety Attack?
An anxiety attack is an intense episode of fear or dread that makes it difficult for you to function. It happens when your body’s “fight or flight” response goes into overdrive when confronted with real-life issues. For some, these attacks may last a few minutes, while for others, they can stretch out longer, leaving them emotionally drained.
Common Symptoms of an Anxiety Attack
Rapid heartbeat (you might feel like your heart is pounding out of your chest).
Shortness of breath
Dizziness or lightheadedness.
Sweating
Shaking or trembling.
Chest pain that might mimic a heart attack.
Intense fear of losing control, going crazy, or dying.
What Triggers an Anxiety Attack?
Anxiety triggers vary from person to person. A lot of these attacks are brought about by stressors or anticipation.
For some, it might be:
Conflict in relationships or divorce
Upcoming exams
Worrying about the future
Stress at work
Social situations like meeting guests or public speaking.
It is completely normal for everyone to experience anxiety in certain situations. However, when feelings of anxiety become frequent and are not in line with the actual situation, it may be a sign of an anxiety disorder.
How to Cope With an Anxiety Attack
If you ever find yourself in the middle of an anxiety attack, here are some steps that might help:
Focus on your breathing: Take slow, deep breaths. Inhale for four seconds, hold and exhale for four seconds. Repeat this until your heart rate slows.
Ground yourself: Grounding techniques are things you can do to make yourself feel more present. For example, you can look around and name five things you can see, or remove your shoes and plant your feet on the cold bare floor. Alternatively, a stress ball can also help you refocus, the repetitive act of pressing and releasing the ball can distract you from being anxious and calm you.
Remind yourself it will pass: Remind yourself that anxiety attacks may feel personal and eternal, but they don’t last forever. You will experience more comfort when you remind yourself that - this too shall pass.
Seek a safe space: Remember how Mr A experienced an anxiety attack when he kept seeing people walking about in the office because of the impending doom of the sack letter? Well if you find yourself in a position where the presence of other people is making you more anxious, give yourself a time out. Go somewhere quieter and practice some breathing or grounding techniques, and you will feel much better.
Talk to someone you trust: Sharing what you’re feeling can also bring you comfort and help you feel less alone.
Remember, experiencing an anxiety attack once doesn’t necessarily mean you have an anxiety disorder. However, if these attacks happen often or interfere with your daily life, it’s time to seek professional help. Mental Health therapists or counselors can work with you to identify triggers, teach coping strategies, and, if needed, recommend treatment options like medication.
Anxiety attacks are more common than you might think, and they don’t mean you’re weak or broken. With the right support and understanding, you can manage them and lead a healthy, fulfilling life.
If you’ve ever experienced an anxiety attack, you’re not alone, and help is always available. Seek out a trusted mental health professional or call a helpline if you need immediate support.
Comments