Identifying and Managing Symptoms of Anxiety Attacks

1. IDENTIFYING AND MANAGING SYMPTOMS OF ANXIETY ATTACKS h a l e i n t e g r a t i v e . c o m 6 1 5 - 4 1 5 - 0 2 4 2 2 2 0 0 2 1 s t A v e S , S t e 1 0 5 N a s h v i l l e , T N 3 7 2 1 2

2. UNDERSTANDING ANXIETY ATTACKS Before delving into the symptoms, it's essential to understand what an anxiety attack is. An anxiety attack, often referred to as a panic attack, is a sudden onset of intense fear or discomfort that reaches a peak within minutes Symptoms of Anxiety Attacks Rapid Heartbeat: One of the most common physical symptoms of an anxiety attack is a rapid, pounding heartbeat. You may feel as if your heart is racing uncontrollably Shortness of Breath: Many individuals report difficulty breathing during an anxiety attack, feeling as if they cannot get enough air Chest Pain or Discomfort: Some people experience chest pain or discomfort, which can be mistaken for a heart attack. h a l e i n t e g r a t i v e . c o m 6 1 5 - 4 1 5 - 0 2 4 2 2 2 0 0 2 1 s t A v e S , S t e 1 0 5 N a s h v i l l e , T N 3 7 2 1 2

3. Practice Deep Breathing: Deep, slow breaths can help regulate your heartbeat and calm your nervous system. Grounding Techniques: Use grounding exercises, like the 5-4-3-2- 1 technique, to bring your focus back to the present moment. Mindfulness Meditation: Regular mindfulness meditation can help you become more aware of your thoughts and feelings, making it easier to manage them during an attack. Progressive Muscle Relaxation: Tense and release your muscles to reduce physical tension. Seek Professional Help: If anxiety attacks are a regular occurrence, consider consulting a mental health professional who can provide coping strategies and, if necessary, medication. Lifestyle Changes: Engage in regular physical activity, maintain a healthy diet, get enough sleep, and reduce stressors in your life. h a l e i n t e g r a t i v e . c o m 6 1 5 - 4 1 5 - 0 2 4 2 2 2 0 0 2 1 s t A v e S , S t e 1 0 5 N a s h v i l l e , T N 3 7 2 1 2