How To Handle Anxiety Attacks

how to handle anxiety attacks
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What is Anxiety?

Anxiety is a natural emotion that most people experience in their lives. It is a feeling of fear or apprehension, usually in response to a perceived threat or danger. Anxiety can be a normal reaction to stress, such as when you are facing a difficult situation or a major life change. However, some people experience extreme and persistent levels of anxiety that can interfere with their ability to function in everyday life. These individuals may have an anxiety disorder, such as generalized anxiety disorder, panic disorder, or phobias.

Signs and Symptoms of Anxiety Attacks

Anxiety attacks are sudden, intense episodes of fear and apprehension that can last for minutes or hours. During an attack, you may experience physical symptoms such as a racing heart, dizziness, shortness of breath, or trembling. You may also have thoughts of impending doom or fear of losing control. Anxiety attacks are often accompanied by feelings of dread or panic. In some cases, you may also have physical sensations such as a choking sensation or chest pain.

How to Handle Anxiety Attacks

Anxiety attacks can be overwhelming, but there are ways to manage them. The first step is to recognize the signs and symptoms of an attack so you can take steps to prevent or reduce its severity. Here are some tips for managing anxiety attacks:

1. Take deep breaths.

When you start to feel the symptoms of an anxiety attack, take a few deep breaths. Breathing slowly and deeply can help relax your body and reduce the physical symptoms of an attack. Focus on breathing in through your nose and out through your mouth as you count to four in each direction.

2. Practice mindfulness.

Mindfulness is a technique that involves focusing on the present moment. This can help reduce the intensity of anxiety attacks by helping you to stay in the moment and observe your thoughts and feelings without judgment. During an attack, focus on your breathing, your body sensations, or an object around you. Accept your thoughts and feelings without getting caught up in them.

3. Engage in physical activity.

Physical activity is a great way to reduce anxiety. Exercise can help to release endorphins, which are chemicals in the brain that help to reduce stress and improve mood. Taking a short walk, running, or doing yoga can help to reduce the physical symptoms of anxiety and make you feel more relaxed.

4. Talk to someone.

Talking to a trusted friend or family member can help to reduce anxiety. Sharing your thoughts and feelings can provide a sense of comfort and understanding. You can also seek professional help if the anxiety is becoming unmanageable. A therapist can help you identify the causes of your anxiety and develop a plan to manage it.

5. Challenge negative thoughts.

Anxiety can lead to negative thoughts and feelings, such as feeling overwhelmed or scared. Challenging these negative thoughts can help to reduce the intensity of an anxiety attack. When you notice a negative thought, take a moment to evaluate it. Ask yourself if it is true, and if not, replace it with a more positive thought.

6. Use relaxation techniques.

Relaxation techniques, such as progressive muscle relaxation, can help to reduce anxiety. This involves tensing and relaxing different muscle groups in the body, starting from the feet and working up to the head. This can help to reduce physical tension and promote a sense of calmness.

7. Avoid caffeine and alcohol.

Caffeine and alcohol can both increase the symptoms of anxiety, so it is best to avoid them. If you do choose to have caffeine or alcohol, limit your intake and make sure to drink plenty of water.


Anxiety attacks can be overwhelming and scary, but there are ways to manage them. Taking deep breaths, practicing mindfulness, engaging in physical activity, talking to someone, challenging negative thoughts, using relaxation techniques, and avoiding caffeine and alcohol can all help to reduce the intensity of an anxiety attack.

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