Anxiety is one of the most severe mental health issues in the country, affecting the lives of almost 20% of American adults. While feeling anxious is a normal response to stressful situations, in extreme cases, anxiety can induce debilitating panic attacks and trigger painful depressive episodes. If you’re experiencing chronic anxiety, your physician can refer you to a mental health professional. However, there are some steps you can take to reduce the symptoms of a severe episode. Below, learn ways to manage severe anxiety attacks. 

3 Tips for Handling Severe Anxiety

1. Breathe From Your Diaphragm  

Tightness in the chest is one of the most common symptoms of a panic attack, which can make it feel like you can’t breathe. Taking a deep breath from the chest can actually make the sensation more intense, so practice diaphragmatic breathing instead. Inhale slowly, expanding your belly to take in the air instead of allowing your chest to move up and down. Without holding your breath, exhale just as slowly for three or four seconds.

2. Relax Your Muscles

Connecting with your body can help dispel anxiety and minimize the severity of an attack. Start by focusing on one part of your body, tensing the muscles before gradually releasing the tension. After 30 seconds or so, move on to the next part of the body and repeat the process.

3. Remind Yourself That You’re Having a Panic Attack

Severe anxiety attacks can make it difficult to remember that you’re just experiencing the symptoms of a panic attack rather than a medical episode. Try to detach from the experience and describe your symptoms to yourself, just as you would with your physician. For many people, accepting the symptoms is a better approach than fighting against them, which can increase both the severity and duration of the attack.

If you’re suffering from anxiety, depression, or any other mental health issue, the caring physicians at Lexington Family Physicians can help you reclaim your mental health. Their staff provides a warm, supportive environment to every patient, and truly takes the time to understand you and your needs. Visit their website for more about their approach to medicine, or call (336) 249-3329 to speak to a representative.