ANXIETY ATTACK HELP NOW
Having an Anxiety Attack? Read This 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 to Your Body
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 - Your Anxiety Has a Limit
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. (Paragraph)
H2: After the Attack - The Recovery Window
H3: Hour 1: Immediate 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 Anxiety Attack Cycle
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 This Page Offers You
Immediate Support Includes:
• Immediate techniques for during an attack
• Understanding of what's happening in your body
• The 10-minute biological limit truth
• Post-attack recovery strategies
• Long-term prevention planning
• Validation that attacks are real and terrifying
• Hope that they can stop
Get Professional Help Today
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.