ANXIETY ATTACK HELP NOW
If you're reading this during an attack, start here:
Your heart is pounding. You can't breathe. You might die. You might go crazy. You need to escape but there's nowhere to go. I know. I understand. You're going to be okay.
First: You're not dying. Your heart is strong - it can handle this. You're not going crazy. This will pass. It always does, even when it feels like it won't. You've survived every anxiety attack you've ever had. You'll survive this one.
IMMEDIATE HELP
Do these things right now:
Put your feet flat on the floor - Feel the ground. You're supported.
Look for 5 blue things - Count them. Blue car. Blue pen. Blue anything.
Breathe out longer than in - Don't force deep breaths. Just make exhales longer.
Cold water on wrists - If you can get to a tap, run cold water on your wrists.
Tell yourself the time - "It's 2:15pm on Tuesday. I'm in Glasgow. I'm safe."
UNDERSTANDING WHAT'S HAPPENING
Your body thinks there's a tiger. There isn't.
An anxiety attack is your body's alarm system misfiring. Your amygdala (fear center) has triggered a massive release of adrenaline. This causes:
Heart racing (preparing to run)
Breathing changes (getting oxygen to muscles)
Sweating (cooling system activating)
Nausea (digestion shutting down)
Dizziness (blood flow changes)
Feeling unreal (dissociation to protect you)
Every single sensation has a purpose - to save you from danger. The only problem? There's no actual danger. Your body is trying to save you from a tiger that doesn't exist.
THE 10-MINUTE RULE
Anxiety attacks have a biological limit
Here's what doctors don't always explain: Your body physically cannot sustain peak panic for more than 10 minutes. The adrenaline burns out. The cortisol depletes. Even if anxiety continues, the peak WILL pass.
Set a timer for 10 minutes. Tell yourself: "I only need to survive 10 minutes." Watch it count down. By minute 7 or 8, you'll notice the peak has passed. This isn't wishful thinking - it's biology.
AFTER THE ATTACK
The vulnerability window
After an anxiety attack, you're exhausted but wired. Vulnerable but vigilant. This is when fear of another attack sets in. Here's how to navigate this:
Hour 1: Recovery
Don't analyze what happened yet
Gentle movement (walk around your home)
Hydrate (anxiety attacks are dehydrating)
Simple carbs (your blood sugar crashed)
Call someone safe if you need to
Hours 2-24: Stabilization
Expect to feel fragile (this is normal)
Avoid major decisions
Stay in familiar environments
Use comfort items without shame
Book therapy support
BREAKING THE ATTACK CYCLE
Why attacks keep happening:
First attack → Creates fear memory
Fear of attacks → Constant body scanning
Body scanning → Notice normal sensations
Misinterpret sensations → "It's happening again!"
Panic about panic → Triggers new attack
We need to break this cycle at multiple points. That's what therapy does.
THE ANXIETY ATTACK RECOVERY PROGRAM
Week 1: Understanding
Map your attack patterns
Identify early warning signs
Learn your specific triggers
Build tool kit for attacks
Week 2-3: Intervening
Catch attacks before peak
Practice grounding techniques
Build confidence in coping
Reduce attack intensity
Week 4-6: Prevention
Address underlying anxiety
Process attack trauma
Build new neural pathways
Reclaim avoided situations
WHAT TO DO RIGHT NOW
If you're reading this during or just after an attack, you need support today. Not next week. Not when you "feel better." Today.
Anxiety attacks are treatable. Most people see significant reduction within 6 sessions. You don't have to live in fear of the next one.