What to do about sudden anxiety

Generally, the main methods for managing sudden anxiety include breathing regulation, sensory grounding, cognitive restructuring, relaxation training, and medication intervention. A detailed analysis is as follows:

1. Breathing Regulation

During sudden anxiety, the sympathetic nervous system becomes overactive, causing rapid and shallow breathing, which may worsen symptoms such as palpitations and dizziness. Practicing diaphragmatic breathing—inhaling slowly and deeply through the nose for 4 seconds to expand the abdomen, holding the breath for 2 seconds, then exhaling slowly through the mouth for 6 seconds—can help activate the parasympathetic nervous system. Repeating this cycle several times helps calm physiological stress responses and reduces feelings of anxiety.

2. Sensory Grounding

During an anxiety episode, individuals often get caught in negative thought patterns. Activating the senses can help redirect attention back to the present moment. This may involve touching nearby objects to feel their texture, listening for three distinct sounds in the environment, observing details of five visible items, or smelling a familiar scent. These sensory stimuli can interrupt the cycle of anxious thinking and help stabilize emotions.

3. Cognitive Restructuring

Sudden anxiety is often accompanied by catastrophic thinking, which requires immediate evaluation of one's thoughts. Ask yourself: What is the likelihood that what I'm fearing will actually happen? Is there evidence supporting this fear? If it did happen, could I cope with it? Replace negative thoughts with rational statements such as, "I am only feeling anxious temporarily, and I am capable of handling the current situation," to reduce psychological burden.

4. Relaxation Training

Muscle relaxation techniques can relieve physical tension. Begin with the toes, sequentially tensing each muscle group for 5 seconds, then relaxing for 10 seconds, gradually moving upward through the body to the facial muscles. Alternating between muscle tension and relaxation helps release physical stress, thereby alleviating psychological anxiety.

5. Medication Intervention

If sudden anxiety occurs frequently or symptoms are severe, medication may be used under medical supervision. Commonly prescribed medications include alprazolam tablets, lorazepam tablets, and diazepam tablets. These are approved drugs regulated by the pharmaceutical authorities and must be taken strictly as prescribed by a physician.

Daily habits such as maintaining a regular sleep schedule and engaging in moderate exercise can enhance emotional stability. If episodes of sudden anxiety increase in frequency or are accompanied by persistent insomnia, low mood, or other symptoms, professional help from a psychologist or psychiatrist should be sought promptly to prevent worsening symptoms and negative impacts on daily life.