I was plagued by these for a very long time, which have roots in our subconscious and emotions. However, without knowing there was a term for what I experienced and without knowing there was help with meds or talk, I “cured” myself.
When you realize that it is in fact every action in the body’s response to that seemingly non-existent problem you can begin to help yourself. If they are going to come about, they’re going to come about and “why” is of little importance in the midst of one.
Its the sense of control one seeks to maintain that is most importance. The goal is to relinquish it to the anxiety attack.
You must agree with yourself then, that “it” will come about despite your own desire and then mentally give “it” permission to run its course when it does begin.
Therefore, treat it as a rush of wind through your body. You have no control. Therefore, don’t fight it.
When you are adept at sensing it to come, give it permission. As it rides through your body, tell yourself verbally, parent yourself, “It’s OK. Its coming and its OK.” Then, “Its OK, dont get upset, just let it pass, let it pass, It’s OK.”
Then keep telling yourself this verbally, “don’t get upset” will help calm the breathing or keep it normal, and it will help the muscles to not tense. When less a load is also put on your muscles by your constant reassuring of yourself, the otherwise need for additonal blood to the muscles is reduced. In these two ways you help control your heart-rate which wants to soar anyway.
You need do no more than let it go through your body as a rush of wind. You need not be aware of what your body is doing technically, but you need to reassure yourself, your body, constantly for the few minutes it endures. As you feel it begin to peak, again verbally “Its at its strongest now, its OK, everything’s OK, its peaking but its OK, let it pass.” As it leaves, reassure yourself (and increase your confidence) “Its going now. Its just about gone. Its going…” quiet yourself and let yourself know “Its gone and everything is fine. You’re OK. Its passed and you’re OK.”
Despite what you may feel like doing, the self control to do the opposite-which is not fight it-is the “cure”. Self-talk during this time is very important. Then as you endure one, then another, they will both decrease in severity and frequency. As that happens, then you will be “beating” the anxiety attacks. It is as quick as they come, altho all this writing sounds long.
Are you able to go off to a bathroom or private area to “talk to yourself”? If you’re stuck at a desk without privacy, are you able to “use” the phone to fake a call?
You asked how to “beat” anxiety attacks. The war is not yours and you need not fight. Lose that mindset.
Anxiety attacks can be very debilitating. Anxiety attacks are a long gone part of my past. I’m not special. You can do this too.