Detecting Anxiety Attacks and Taking Care of Yourself Afterwards

Updated: Nov 9, 2020

Do you sometimes wake up tired and feel your muscles are tensed? Do you face difficulty breathing or feel your heartbeats racing? If you have encountered some of these physical symptoms and failed to get a medical diagnosis, the most likely answer is stress.

While some may think that stress can only affect us emotionally or psychologically, truth is, stress can also affect us physically, leading to anxiety attacks. While the term “anxiety attack” can strike us with fear, understanding what it is and knowing how to deal with it makes it a lot easier.


Anxiety attacks involve several emotional and physical symptoms. You can experience more than one of them simultaneously, and the most common of those are:

  • Restlessness and irritability

  • Tensed muscles

  • Racing heartbeats

  • Clenched jaw and teeth grinding

  • Excessive worry

  • Difficulty concentrating

  • Upset stomach

  • Difficulty breathing

Even after the symptoms begin to fade and the anxiety attack begins to subside, these attacks can leave you exhausted, weary, and drained. Knowing how to take care of yourself afterwards is integral to feeling better sooner.


How to take care of yourself afterwards

  1. Take a nap. Your body needs to restore its energy and calm down. If you find it difficult to fall into deep sleep, lie in bed, switch off your phone and try to relax with some soothing music playing in the background.

  2. Breathe deeply. Anxiety attacks can leave you a little dizzy and lightheaded. This is why it is important to breathe deeply and slowly afterwards to boost the oxygen flow in your body. Breathing also helps you stay present, thus eliminating the negative thoughts from your mind.

  3. Have some herbal tea. Herbal teas like chamomile, peppermint, and lavender have calming properties that ease anxiety and help get your mind and body into a resting mood.

  4. Practice positive affirmations and mantras. It has been proven that positive mantras and affirmation are very therapeutic and have a significant impact on how we feel. Repeat positive affirmations to yourself like, “Everything will be alright.”, “I am in control of my anxiety.” or “I can pass this.”, to uplift your mood and restore faith in your strength.

  5. Get in touch with your loved ones. Speak your heart out to the ones who love and care for you. Seek comfort in their company and don’t worry about wearing your heart on your sleeve around them. Hugs and comforting talks can help us feel safe, supported, and not alone. Even if you do not feel you are ready to talk yet, the company of loved ones alone can fill your heart with warmth and comfort.



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