What to Do After an Anxiety Attack

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Introduction

In the aftermath of an anxiety attack, the path to recovery and self-care is paved with moments of introspection and resilience.

Coping with the aftermath of such an experience requires gentle yet deliberate steps toward restoration and mental wellness.

Let's delve into the empowering strategies to embrace following the aftermath of an anxiety episode, guiding you to a space of serenity and rejuvenated resilience.


Anxiety Therapists in Colorado

Bethany Cantrell, LPC

Bethany Cantrell, LPC

Colorado Springs, Colorado
(719) 602-1342
Shannon Hamm, LPC, CCTP

Shannon Hamm, LPC, CCTP

Colorado Springs, Colorado
(719) 452-4374
Cassondra Chagnon, LPCC

Cassondra Chagnon, LPCC

Colorado Springs, Colorado
(719) 481-3518
Lauren Wilkerson, SWC

Lauren Wilkerson, SWC

Colorado
(719) 345-2424
Julianna Miller, LPCC

Julianna Miller, LPCC

Aurora, Colorado
(720) 449-4121
Jennifer Luttman, LPC, ACS

Jennifer Luttman, LPC, ACS

Colorado
(719) 345-2424
Jessica Titone, LPCC

Jessica Titone, LPCC

Colorado
(720) 437-9089
Melissa Johnston, LPC

Melissa Johnston, LPC

Colorado
(720) 449-4121
Felicia Gray, MS, LPC

Felicia Gray, MS, LPC

Pueblo, Colorado
(719) 696-3439
Dominique Schweinhardt, MA, LPCC, LPP

Dominique Schweinhardt, MA, LPCC, LPP

Colorado Springs, Colorado
(719) 602-1342
Deja Howard, MSW, SWC

Deja Howard, MSW, SWC

Colorado
(719) 345-2424
Randal Thomas, SWC

Randal Thomas, SWC

Colorado Springs, Colorado
(719) 602-1342
Jackie Erwin, LPC

Jackie Erwin, LPC

Colorado
(719) 345-2424
Lauren Day, SWC

Lauren Day, SWC

Colorado
(719) 602-1342
Joseph Anders, LPCC

Joseph Anders, LPCC

Colorado Springs, Colorado
(719) 481-3518

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Immediate Post-Anxiety Attack Steps

Creating a Calm Environment

Creating a serene space can help soothe frayed nerves and restore a sense of safety.

Examples of creating a calming environment include dimming harsh lighting, playing soft instrumental music, surrounding yourself with comforting items like a cozy blanket or favorite scented candle, ensuring the room temperature is comfortable, and practicing gentle stretching or yoga poses to relax tense muscles.

These actions can foster a sense of peace and tranquility, supporting your emotional well-being in the aftermath of an anxiety attack.

  • Dimming Harsh Lighting
  • Playing Soft Instrumental Music
  • Surrounding Yourself with Comforting Items
  • Adjusting Room Temperature for Comfort
  • Practicing Gentle Stretching or Yoga Poses


Practicing Controlled Breathing Techniques

Practicing controlled breathing techniques is a powerful method to manage stress and promote relaxation.

One effective technique is diaphragmatic breathing, where you focus on deep inhales through your nose, allowing your diaphragm to expand fully, followed by slow exhales through your mouth.

Box breathing involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then pausing for another count of four before repeating the cycle.

Progressive muscle relaxation is another technique that involves tensing and then relaxing different muscle groups in your body to release physical tension and promote a sense of calm.

These controlled breathing exercises can be practiced anywhere and are beneficial in reducing anxiety.

  • Diaphragmatic Breathing
  • Box Breathing
  • Progressive Muscle Relaxation


Grounding Exercises for Reconnection

Grounding exercises are valuable tools for reconnection and centering oneself in the present moment.

One effective grounding technique involves the 5-4-3-2-1 method, where you engage your senses by acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Another grounding exercise is square breathing, where you breathe in for a count of four, hold for four, exhale for four, and hold for four again, visualizing a square as you breathe.

Body scan meditation is also beneficial, where you focus on each part of your body sequentially, noticing any tension and releasing it to promote relaxation and awareness.

  • 5-4-3-2-1 Method
  • Square Breathing
  • Body Scan Meditation


Self-Care Strategies

Engaging in relaxation techniques, such as meditation or progressive muscle relaxation, can help calm the mind and reduce anxiety.

Meditation allows for a moment of mindfulness, promoting mental clarity and emotional balance.

Progressive muscle relaxation involves methodically tensing and then releasing muscle groups to alleviate physical tension.

Physical activity is another essential self-care strategy for stress relief. Exercise not only improves physical health but also releases endorphins that elevate mood and reduce stress.

Additionally, maintaining a balanced diet and staying hydrated are crucial aspects of self-care.

A nutritious diet provides the body with essential nutrients for optimal functioning, while proper hydration supports physical and cognitive performance.



Seeking Support and Professional Help

Seeking support and professional help is a proactive step toward prioritizing mental health and addressing emotional challenges.

Reaching out to a supportive friend or family member can provide a sense of comfort and understanding during difficult times.

Sharing feelings and thoughts with someone you trust can offer perspective and emotional relief.

Considering therapy or counseling services, such as Overcomer Counseling, can be beneficial for exploring deeper issues and developing coping strategies.

Professional therapists and counselors offer a safe space to process emotions, gain insight, and learn valuable skills for managing stress and improving mental health.

Exploring community resources for mental health support can expand access to a network of professionals and services tailored to individual needs.

Community programs, hotlines, and support groups offer additional avenues for seeking guidance, building resilience, and fostering a sense of connection during challenging circumstances.


Developing Long-Term Coping Mechanisms

Developing Long-Term Coping Mechanisms - Building long-term coping mechanisms involves developing healthy strategies to deal with stress, anxiety, and challenges in a sustainable way.

This may include practicing mindfulness, engaging in regular exercise, pursuing hobbies, or seeking therapy to build resilience and emotional strength over time.

Building a Strong Support Network - A strong support network consists of individuals who provide emotional support, understanding, and encouragement during difficult times.

Cultivating positive relationships with friends, family, or support groups can offer a sense of belonging, reduce feelings of isolation, and provide a valuable outlet for sharing experiences and seeking advice.

Incorporating Stress Management Practices into Daily Routine - Integrating stress management practices into daily routines is essential for maintaining mental well-being.

This can include activities such as meditation, deep breathing exercises, yoga, or time management techniques to reduce stress levels, promote relaxation, and enhance overall productivity.

Identifying and Challenging Negative Thought Patterns - Recognizing and challenging negative thought patterns is crucial for improving mental health.

By identifying harmful cognitive patterns, individuals can reframe negative thinking, cultivate self-awareness, and develop more positive and constructive ways of interpreting situations, leading to improved emotional resilience and well-being. 


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Complete this questionnaire to discover service providers that match your requirements! No need to provide contact information.


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Conclusion

Knowing what to do after experiencing an anxiety attack is key to regaining a sense of calm and control.

By practicing self-care strategies like deep breathing exercises, grounding techniques, or seeking support from loved ones, individuals can effectively manage the aftermath of an anxiety episode.

It's important to allow oneself time to recover, be gentle and compassionate towards oneself, and gradually resume daily activities at a comfortable pace.

Reflecting on triggers or patterns that led to the anxiety attack can also be insightful for future prevention and coping.

Remember, seeking professional help when necessary is a testament to strength and a proactive measure in prioritizing mental health and overall wellness. 



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July 22nd, 2024

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