Anxiety attacks can be managed with various strategies, including self-care techniques and professional help. Here are some ways to manage anxiety attacks:
-
Breathing exercises: During a panic attack, breathing exercises can help ease other symptoms by slowing down your breathing. You can practice breathing exercises every day to help prevent panic attacks and relieve them when they happen.
-
Mindfulness: Mindfulness can help ground you in the reality of whats around you and combat your panic attack as its approaching or actually happening. Mindfulness involves focusing your attention on the present, recognizing the emotional state youre in, and meditating to reduce stress and help you relax.
-
Find a focus object: Finding a focus object can help distract you from your anxiety and panic attack. This can be anything that you can focus on, such as a picture, a piece of jewelry, or a stress ball.
-
Talk to someone: Talking to someone you trust about whats making you anxious could be a relief. It may be that just having someone listen to you and show they care can help in itself. You could also contact Samaritans if you need someone to talk to.
-
Exercise: Regular exercise, especially aerobic exercise, can help you manage stress levels, release tension, improve your mood, and boost confidence. Activities such as running, walking, swimming, and yoga can help you relax.
-
Avoid triggers: By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks. Everyone can benefit from reducing the impact of anxiety. Diminishing general levels of anxiety will also help prevent panic attacks.
-
Professional help: If anxiety or panic is regularly impacting a persons life, a mental health professional can offer support, reassurance, and advice. Therapy can help people discover the causes of their anxiety and develop effective coping methods. Cognitive-behavioral therapy (CBT) can give people the tools they need to reduce stress and increase their tolerance to feared situations. Medications such as selective serotonin reuptake inhibitors (SSRIs) and anti-anxiety drugs can also help treat anxiety.
