Anxiety and panic attacks: what helps
In short: some anxiety is a normal part of life. When worry is hard to control, lasts for months, or panic attacks keep happening, talk to a doctor. Anxiety disorders are common and treatable.
Everyday worry and anxiety disorders
Feeling anxious before an exam or a big decision is normal. An anxiety disorder is when worry or fear doesn't go away, gets worse over time, and gets in the way of work, school, relationships or sleep.
Common signs of anxiety
- Feeling restless, on edge or easily tired
- Finding it hard to concentrate, or your mind going blank
- Irritability
- Tense muscles, headaches or stomach aches
- Trouble falling or staying asleep
- Avoiding places or situations because of fear
What a panic attack feels like
A panic attack is a sudden rush of intense fear that peaks within minutes. It can cause a pounding heart, sweating, shaking, shortness of breath, chest pain, dizziness, and a feeling of losing control or that something terrible is happening. Panic attacks are frightening but usually pass on their own.
Things that can help in the moment
- Breathe slowly. Breathe in through your nose for a count of 4, then out gently for a count of 6. Repeat for a few minutes.
- Ground yourself. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
- Remind yourself that the feeling will pass.
Things that help over time
- Regular physical activity and a steady sleep routine
- Cutting back on caffeine and alcohol
- Talking to people you trust
- Talking therapies such as CBT, and sometimes medicine, which a doctor can discuss with you
When to get help
Talk to a doctor if anxiety or panic attacks are affecting your daily life. Call 911 or your local emergency number if you have chest pain and aren't sure whether it's a panic attack, especially if it's the first time or you have heart risk factors. It's better to get it checked.
If you're in crisis or thinking about harming yourself, get help now. In the U.S., call or text 988 (the 988 Suicide & Crisis Lifeline) or chat at 988lifeline.org. Elsewhere, call your local emergency number. If someone is in immediate danger, call 911 or your local emergency number.
Sources
- National Institute of Mental Health (NIMH): Anxiety disorders
- NIMH: Panic disorder: when fear overwhelms
- MedlinePlus: Anxiety