Anxiety attacks, also known as panic attacks, can be managed with various strategies. Here are some ways to help deal with anxiety attacks:

1. Breathing exercises: Practice breathing exercises every day to help prevent panic attacks and relieve them when they happen. During an attack, try inhaling deeply through your nose and exhaling slowly through your mouth. Repeat this several times until you feel calmer.

2. Muscle relaxation: Muscle relaxation techniques can help stop your panic attack in its tracks by controlling your bodys response as well. Try tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head.

3. Sensory grounding: Focus on your external world (sights, sounds, sensations) rather than the internal signs (heart racing, scary thoughts, or rapid breathing) to stop or minimize any panic attack. You can use sensory grounding techniques like holding an ice cube in your hand, placing a cold, wet washcloth on the back of your neck, or dunking your head into a bowl of ice water.

4. Mindfulness: Mindfulness can help ground you in the reality of what’s around you. It involves focusing your attention on the present, recognizing the emotional state you’re in, and meditating to reduce stress and help you relax. Mindfulness can combat your panic attack as it’s approaching or actually happening.

5. Coping statements: A coping statement is one way you can practice soothing self-talk during a panic attack. Concentrate on the words and how they sound to get your mind off of the symptoms. Some example coping statements include "I am not afraid" or "This will pass".

6. Physical activity: Physical activity lowers stress, which is one of the main causes of panic attacks. A workout, especially the kind that gets your heart pumping, can also get you to a calmer place. Practices like yoga and tai chi use slow body movements and train the mind to be calm and aware.

7. Therapy and medication: If youre struggling with frequent panic attacks, its important to seek medical help. Psychotherapy, also called talk therapy, is considered an effective first choice treatment for panic attacks and panic disorder. Several types of medication have been shown to be effective in managing symptoms of panic attacks, including selective serotonin reuptake inhibitors (SSRIs) .

Its important to remember that everyones experience with anxiety attacks is different, and what works for one person may not work for another. Its also important to seek professional help if youre struggling with frequent panic attacks.