Anxiety attacks can be overwhelming, but there are several strategies that can help manage the symptoms. Here are some tips from the search results:
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Breathe: If youre breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try inhaling slowly through your nose and exhaling slowly through your mouth. You can also try counting to five on each inhale and exhale.
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Remind yourself that the attack will pass: Panic attacks always pass and the symptoms are not a sign of anything harmful happening. Tell yourself that the symptoms you’re experiencing are caused by anxiety. Try to keep doing things and remain in the situation until the anxiety has subsided.
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Focus on your surroundings: As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
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Practice mindfulness: Mindfulness can help ground you in the reality of what’s around you. Focus your attention on the present, recognize the emotional state you’re in, and meditate to reduce stress and help you relax.
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Find a focus object: Some people find it helpful to find something to focus all their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible. Focus all your energy on this object, and your panic symptoms may subside.
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Use muscle relaxation techniques: Try tensing and then relaxing each muscle group in your body, starting with your toes and working your way up to your head. This can help you relax and reduce your anxiety.
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Seek counseling: Working with a therapist may help you manage your panic attacks in the long term.
Remember, its important not to let fear control your life. Don’t avoid places where you’ve had panic attacks in the past. If you have one, stay where you are, if it’s safe. When the attack is over, you’ll realize that nothing terrible happened. If you feel constantly stressed and anxious, particularly about when your next panic attack may be, you may have panic disorder. In this case, talking therapies and medicine are the main treatments for panic disorder.
