6 Ways To Help You Manage Anxiety Attacks

What is an Anxiety Attack?

Research has shown that almost everyone will experience an anxiety (panic) attack at some point in their lives. People, like myself, who suffer with anxiety, are much more prone to attacks. When you're having a panic attack it can seem horrible, scary and even life threatening for you, I know how hard it can be to try to manage the attacks; but it is possible. I'll share with you some helpful tips I've picked up over the years to help to deal with these attacks, but first, lets just go over some of the things that characterize an anxiety attack:



  • Feeling like you are in grave danger
  • Feeling like you might pass out or collapse
  • Shortness of breath
  • Shaking or trembling
  • Feeling weak in the knees
  • Pins and needles in hands, feet and even face
  • Hot and cold flushes
  • A feeling of urgency to escape
  • Numbness and tingling sensations throughout the body
  • Burning sensation of your skin
  • Turning pale

These can be accompanied by various other symptoms too, including:


  • Choking feeling or a feeling of your throat tightening 
  • Confusion
  • Dizziness
  • De-personalisation 
  • Emotional upset or distress
  • Nausea 
  • A knot in your stomach
  • Sudden urge to go to the bathroom
  • Crying 
  • Vomiting


When you have an anxiety attack, you can experience one, many, or even all of these symptoms. Even if you are only experience one or two of these symptoms, this could still mean you are having a panic attack, each person can suffer with anxiety attacks in very different ways.
Now that we understand a little more about what exactly an anxiety attack is and what can happen during one, let's start to look at ways we can try to help ourselves to calm down during one of these attacks. 


Coping Strategies


Stop and Think

When you feel yourself starting to, or suffering with, a panic attack try to tell yourself to stop. Think through what is going on in your head and start to decide what you need to be doing in order to help yourself regain control.

Relax Your Muscles

This is one I struggle with quite badly. Anxiety can cause your body to tense up and even begin to cramp, so you need to make to a conscious effort to focus on relaxing all of those muscles. From your toes all the way up to your neck and even your face muscles too.

Think Positive Thoughts

You should try to push all those negative thoughts running through your head away and try to think positively. Try to think about how you were able to over come past attacks or anxious situations and how well you felt after overcoming them, and remind yourself too that this attack will pass and you are going to be OK.

Control Your Breathing

Having an anxiety attack can start to make you breathe quickly, which can result in both the physical and mental symptoms of an attack being worse. When you start to feel the early signs of anxiety creeping up on you, make sure to start to breathe deeply and slowly to help to soothe your mind and body.

Don't Suffer In Silence

It can be scary, but don't feel like you are trapped in your surroundings. If you need to leave, do so or tell someone you need to leave. Allowing yourself to get more upset is not going to help the situation. So don't be afraid to ask for help. 

Bonus Tip

Don't wait for an attack to occur to start to try out these tips. You should try to use these ideas regular to help you learn how to better manage your anxiety and be prepared for if it happens again. You'll eventually start to become more and more confident in being able to manage your anxiety and things like going to the shops or going into work can become easier. 

I hope this post has helped you to deal with and manage your anxiety (panic) attacks better, and if you have any tips you think will be helpful to other readers, be sure to leave a comment below telling us how you handle your anxiety.

2 comments

  1. These are great tips! I have found that using certain essential oils help me as well.

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    Replies
    1. Thank you! Personally I love using lavender essential oil either in burners or in the bath.

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