Dr. Eboni Green
June 2, 2022
You can recognize what’s coming when you start feeling that creeping panic, shortness of breath, pounding in your chest, shaking, and tension throughout your body. You know you’re having an anxiety attack, but you don’t know how to prevent or stop it. There are ways to meet your anxiety head-on and conquer it even, and perhaps, especially when you’re caring for others. Read on to learn about them.
Your first step is to learn your anxiety triggers. Make a list of the situations you’ve been in each time you’ve had an anxiety attack. You’ll probably recognize some patterns, and these might just be your triggers. You may notice sudden increases in stress at work or at home, in your role as a caregiver, or in social situations. While you can’t always avoid these triggers, just being aware of them can help you head off the rising anxiety that might follow.
Indeed, you must develop a set of behaviors or techniques that help you head off an attack. You could learn some deep-breathing techniques, such as 4-7-8 breathing, in which you inhale for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds. all the while focusing on your breathing. Other possibilities include aromatherapy options, music therapy (have your favorite songs on hand), prayer or meditation, or exercise. Some people use the 5-4-3-2-1 method that turns your attention to your senses. See five objects. Listen to four sounds. Touch three objects. Smell two odors. Identify one taste. This exercise takes your attention off your anxiety, and that often helps.
To prevent future anxiety attacks, you may need to make some life changes. These might include healthier eating habits, regular exercise, and more downtime for relaxation and fun. You’ll have to make conscious choices to change and a commitment to continue when you’re tempted to slide back into old ways, but you may find yourself healthier overall and less prone to anxiety attacks.
Part of your life changes may be an improvement in your home environment. If your family members (and you) tend to spend a lot of time arguing, complaining, and criticizing, you need to inject some positivity into your home. Take some time to clean and declutter. Open the windows, bring in some plants or a few colorful pictures or knick-knacks. A calmer atmosphere will help everyone.
If you feel you can’t control your anxiety attacks on your own, reach out for help. People rely on you, but you need to rely on others, too. This might mean an informal support network of friends or family members you can call whenever the anxiety is threatening to take hold. Don’t hesitate to use that network either. It may also mean seeking help from a mental health professional, who can provide you with further ideas about controlling your anxiety and perhaps help you get to the heart of the problem.
You can conquer your anxiety even as you continue to care for your loved ones. Try some of these ideas, and see which ones work for you. Visit the Caregiver Support Services website for more ideas.
