Some anxiety attacks have a specific situation that “triggers” them. When you know the triggers of an anxiety attack, you can plan around them.
In some cases, this means that you would make lifestyle changes that would minimize the risk of those triggers. For example, avoiding alcohol or attending an alcohol rehab program. In others, you’re able to better cope with these anxiety triggers to limit the severity of the anxiety attacks.
What Causes Anxiety Attacks?
Each person has their own set of anxiety triggers that are shaped throughout their life and experiences. Here are a few of the most common causes of anxiety attacks:
- Phobias: If there’s something that you’re particularly fearful of, being exposed to it can lead to uncontrollable anxiety attacks. For example, many people say that they suffer from a fear of spiders. In extreme cases, someone could have an attack any time they see a spider.
- Locations: Locations that are associated with traumatic events often lead to anxiety if the person has to return to them. For example, if someone got into a car accident at an intersection, approaching this part of town could kick off their anxiety.
- Senses: You can have associations with certain scents, smells, sounds, tastes, and sights that trigger an anxiety attack. The scent of a cologne worn by an ex-partner could be a cause for an uncontrollable alarm.
- Environments: Specific environments could lead to significant anxiety attacks. People may have issues with sitting with their back facing a door or entering a crowded train.
Individuals work through the causes of anxiety during individual and group therapy programs. Anxiety attacks become more manageable with professional help.
Making It Through an Anxiety Attack
Anxiety attacks can feel overwhelming, even when you already know your triggers. There are several approaches to handling this situation. One of the most helpful methods is to focus on your breathing. Hyperventilation is common in anxiety attacks and that can just make things worse. Paying attention to your inhalations and exhalations can reduce the time that you spend with your body in a panic.
Some people go through meditation and mindfulness practices, as well as trying to physically relax the muscles in the body. Having a support network on hand that you can reach out to during an anxiety attack is especially helpful with coping.
Managing Triggers of an Anxiety Attack
Following the triggered anxiety attack, examine the root cause of the experience. Try to objectively evaluate why you might have these triggers, the situations that caused them to exist, and how often you encounter them in your daily life.
Understand the early warning signs that you might be getting ready to have an anxiety attack. When you’re aware of how you react in these situations, you can start de-escalating it early on. Put escape plans in place for triggers that need them, such as taking the stairs over dealing with a packed elevator.
It’s also important to get help with the underlying anxiety. This multi-pronged approach does a good job of addressing a complex issue.
Finding Treatment for Triggers of an Anxiety Attack
It can be tough to work through anxiety on your own, but you don’t have to. Anxiety treatment plans offer a variety of ways to support you during this stressful time:
- Work with a team of counselors, therapists, and psychiatrists for the right treatment plan
- Go to intensive outpatient programs to get comprehensive services that cover all triggers of an anxiety attack
- Check in to inpatient rehab for 24/7 support during your anxiety treatment journey
- Dive into dual diagnosis programs if your anxiety attacks have led to self-medication