Panic Buttons: How to Stop Anxiety and Its Triggers

You know the drill: Your heart begins beating faster, blood pounds in your ears, and your pulse nearly bursts through your veins. Your body is in a state of overall physical discomfort because your nerves are sending an alert message to your brain. In certain situations, this is a good thing. It’s an innate survival skill that you need: the fight or flight response. The problem is that you’re not running from a bear or bungee jumping. You’re speaking at a PTA meeting or watching the news, stopped in your tracks by a constant dull humming in the background or a heart-pounding, knee-wobbling panic attack.

Anxiety is common in adults with ADHD, but its pervasiveness makes it no less frightening or serious. Here's advice for ADHD adults for how to stop anxiety and panic triggers and stay calm under pressure. 

A panic attack comes on fast, often without warning. One minute you’re driving home listening to Hozier; the next minute you are trying to decide if you should pull over and call 911. If you have no other signs of a heart attack, but need to know how to calm anxiety, practice this easy breathing technique called 4/7/8: Breathe in for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Do this a few times. It causes a shift in your nervous system from a sympathetic to a parasympathetic response.

In moments of heightened anxiety, fear follows you wherever you go. There is an escape route for that 1-2 body-mind punch: present-moment mindfulness. To become mindful in the present moment, repeat this mantra: “[Breathing in] I am in the present moment. [Breathing out] I feel calm.” By focusing on your breathing, you are reducing your anxiety by steering your thoughts in another direction. Mindfulness makes you the captain of your ship and the navigator of your thoughts.

[Take This Test: Do I Have an Anxiety Disorder?]

The H.A.L.T. acronym stands for Hungry, Angry, Lonely, and Tired. Each one triggers a mental or physical reaction that resembles anxiety – and each one is within your control. H.A.L.T. is a handy tool for maintaining calm and avoiding anxiety. After panic attacks tortured me for three long years, I learned to become aware of what was happening in my body and how to avoid triggers. When I felt myself on the edge of panic, I’d run down the checklist and immediately take action to fix one of the four possible causes. Taking action was empowering and grounding. It also calmed the anxiety.

ADHD hyperfocus sometimes gets in way of regular meals, especially lunch. If you don’t take a break, before you know it, your stomach is growling and your head is spinning. You're entering an emotional danger zone. You become “hangry.” Hunger transforms into anger. When your eating schedule is erratic, so is your blood sugar. Falling blood sugar mimics anxiety. Keep yourself stable by grazing, or eating small meals several times a day. Though it requires some planning, try to always have a healthy snack on hand.

Anger is an intense — and common — emotion in the ADHD brain. We feel anger not only in the mind but also in the body. This intense emotion causes high levels of anxiety and leads to out-of-control behavior that you later regret. The next time you start to feel your blood boil when things aren't going according to your script or you think you were treated unfairly, remember that your anger harms you as much as others when you lash out. Write down your feelings on a piece of paper, then rip it up and throw your anger in the trash along with your words.

People with ADHD often feel misunderstood, causing them to withdraw, isolate themselves, and feel lonely (even when surrounded by people). Loneliness can lead to sadness, feeling down, and anxiety, so try hard to avoid it. Get out of the house and get out of your head. Make plans with friends, even if you don’t feel like it. Reach out to a friend who you know will keep things light. If no one answers, do something that makes you happy. Help someone who is worse off than you. Volunteer. Go to the movies, to the gym, or a yoga class. Act lovingly toward yourself.

[Read This: Treatment for the Symptoms of Anxiety Disorders]

Sometimes you don’t know how tired you are until your eyelids droop during a business meeting. When you are tired, you are less tolerant, more irritable, and just plain moody. Anxiety causes sleep problems and sleep deprivation causes anxiety. So while you are trying to calm your anxiousness, make a conscious effort to improve your sleep patterns. Go to bed and wake up the same time every day. In addition to irregular bedtimes, caffeine and bright lights can also cause sleepless nights.

Know when to stop the clock and take a timeout. When life goes at a fast pace, it’s easy to get caught up in the motion, especially when you’ve got ADHD. Our fast brains can handle a lot, but sometimes we get overwhelmed. Anxiety happens quickly. Become more aware of rising tension and get ready to hit the buzzer. Take a walk outside or grab a cup of hot chai tea and smell the spices. Just do something to stop the pace temporarily. Refresh and renew yourself throughout the day.

When you’re walking out the door, searching for your keys, grabbing your coffee mug — and trying to remember everything you might have forgotten — your anxiety levels shoot up. It’s hard to plan in advance, but doing so will ease your anxiety and keep you calmer. Prepare a checklist the night before and set up a “launch pad” near the door for your keys, purse, phone, and other day-to-day essentials. Instead of tiny Post-Its, write huge reminder notes and put them on the door where you exit. It only takes one minute to write a note that will reduce your anxiety and lead to a better day.

Slowing down your body will affect your mind’s speed, too. Intentionally practice conscious movements. Try a walking meditation. Take deliberate steps on a garden path. Walk around the block taking in the sights. Yoga and Tai Chi are wonderful at reducing anxiety and increasing mindfulness. Before I started doing yoga, I’d get nervous watching people twist their bodies into various poses. But by continuing to practice, I discovered an inner strength and a mental calm I didn’t know I had.

When you find the poses that work for your body, you will discover that restorative yoga will calm your nervous system, lower your blood pressure, and regulate your heart rate. Learn the poses when you are feeling calm. Find poses that allow you to stretch your muscles gently and that comfort you. Restorative yoga will allow you to let go of your anxious thoughts and experience a peaceful state of deep relaxation.

I’m not talking about ridding your brain of useless test facts or gossip; I’m talking about cleansing your mind of all the unnecessary garbage that it stores. The ADHD brain tends to retain some memories well. In certain situations, that is extremely beneficial. Yet in others, it can be harmful because destructive negative thinking leads to unhealthy levels of anxiety. To reduce negative thinking, try this before bedtime to release all your worries: Say your fears out loud. Negative, unrealistic thoughts take up too much space. Dump them and make room for happiness, joy, and beauty.

[Anxiety Disorder: When Worry Is An Everyday Occasion]