I have anxiety so I know how it feels to have an anxiety attack. I'm going to talk about what it's like to have them and how to deal with them.
Panic/anxiety attacks consist of the above. For me personally, panic attacks include trouble breathing, irritability, a heavy feeling on my chest, a sore throat/feeling like I'm choking and my hands will shake uncontrollably. Whenever this happens I simply do the following:
I look for 5 thinga I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell and 1 thing I can taste. It allows me to get a calmer sense of my surroundings. When I do this, my chest won't feel as if there's a lead weight on it and I can usually breathe and think clearer.
Sit down and put your head between your knees.
I will sit on the nearest curb/seat and I'll place my head between my knees with my eyes closed. Whenever I do this, it helps me to block out everything around me and I get a better sense of stability.
Take a shower.
Sometimes whenever I feel a panic/anxiety attack coming on, I'll go take a shower regardless of if I've already showered or the time of day. I'll play some Beethoven (I love classical when I'm about to have an attack), and I'll turn the water on as hot as it can go. The steam of the hot water calms my senses down and I get to detach from real life for a little while.
Now this might not work for everyone but deep breathing helps me. There's some thing that says "breathe in for 4 seconds, hold in for 7 seconds and exhale for 8 seconds. Repeat a few times." It helps me more often when I just breathe in for 5-10 seconds and release it for 5-10 seconds.
If you can, grab a notebook and a pencil. Begin writing down facts. If it's about yourself, other people, a place etc.
"I have brown hair."
"The weather is warm today."
"The date is 4/10/16"
It allows a sense of stability to be surrounded by these facts when your head is full of worries and anxious thoughts that aren't even happening.
Look for something you can touch. A stuffed animal for example. Just focus on it.
Look for something you can hear. Birds outside or a lawn-mower. Focus on it.
Look for something you can taste. Your last meal or toothpaste. Focus on the taste.
Look for something you can see. A bird flying or cars driving by. Focus on the movements.
Look for somethiing you can smell. Cooking dinner or flowers. Focus on how it smells.
This is also a way of grounding yourself to your enviroment.
Panic attacks and anxiety attacks can severely hinder someones everyday life, if it means not going out to the store or not seeing a certain friend for 2 months.
If you have anxiety, I recommend trying these out.
I hope they help in some way!
Tell me, what do you do when you feel an attack coming on or when you're in the middle of one?
Feel free to PM me if you need someone to talk to about anxiety.