How to Manage an Anxiety Attack

by Richard
how to manage an anxiety attack

Stress can be a man’s worst enemy. What makes it even more dangerous is the fact that we do not take stress seriously. We lead really stressful lives and most of us have no way of releasing this stress. Bottled in stress leads to anxiety and too much anxiety may lead to an anxiety attack. Today, we’re going to talk about how to manage an anxiety attack. We’re going to develop an understanding of what triggers anxiety attacks. We are also going to discuss how to prevent them.

Now, anxiety attacks are serious problems. They may seem harmless in the short run, but excessive anxiety attacks can be taxing on one’s health. What makes anxiety attacks even worse is the fact that they are very unpleasant. Anyone who has ever had to go through an anxiety attack can relate to the feeling. An anxiety attack can easily last for as little as 5 minutes and as much as half an hour.

What Are The Symptoms of an Anxiety Attack?

Anxiety attacks are sudden and can happen at any time. When an anxiety attack starts, there are a handful of symptoms that present themselves. These symptoms can be quite unpleasant. The most common symptoms being:

  • Irregularities in one’s heartbeat
  • Dizziness
  • Excessive sweating
  • Your mouth going dry
  • A feeling of breathlessness
  • Shaking

During an anxiety attack, one can experience any number of these symptoms. An extreme anxiety attack may even make you feel like as if you’re having a heart attack. The sensations that come with anxiety attacks are a nightmare to go through.

How to Manage an Anxiety Attack?

Managing and controlling anxiety attacks is possible. Once one learns how to control their anxiety attacks, they can power through them more easily. The very first thing that one needs to learn is to not give into fear. A lot of people freak out when they get hit by a panic attack. This only results in their panic attack getting worse. The last thing that you want is to add fuel to the fire. The best way to keep the fear at bay is to remain calm and rational. Upon feeling symptoms related to anxiety attacks, you should being taking deep breaths. Tell yourself that you’re perfectly safe, that you aren’t in any sort of danger. All the symptoms that you are feeling are simply because of an anxiety attack.

Another thing that one should do is to embrace the attack. A lot of people try to run away from the panic attack by trying to distract themselves. This only makes it feel worse. When you feel an attack coming, sit down somewhere and wait for it to pass. It is recommended that you don’t try to go anywhere while you’re having an attack. Doing so may be harmful for you. As soon as you feel the anxiety attack being to subside, continue doing whatever you were doing before. It isn’t good to dwell on your anxiety attacks for too long.

If you find it hard to deal with your anxiety attacks, having someone close to you can be helpful. Having someone console you through an attack can make it much more bearable.

Breathing Exercises

A great way to being any anxiety attack under control is by managing your breathing. When people get hit by an attack, their breathing becomes irregular and rapid. Being able to bring your breathing back under control can help fight off an anxiety attack. The next time you’re hut by an anxiety attack, try doing this:

  • Sit down and focus on your breathing.
  • Close your eyes and being breathing deeply through your nose.
  • Maintain long and deep breaths, inhaling and exhaling through your nose.

This simple yet effective breathing exercise helps most people power through their anxiety attacks. Proper breathing can reduce the severity of an anxiety attack as well.

Preventive Measures

Just like with any other ailment, prevention is the best kind of medicine. One should know how to bring an anxiety attack under control. But what’s more important is knowing how to minimize the chances of having to deal with one in the first place.

The very first step of preventive care is to identify your trigger. One needs to figure out what is causing excess stress in their life. The key to preventing anxiety attacks is to regularly let out your stress. There are a number of ways through which one can do this. Regular exercise can really help you destress your body. One should include healthy physical activities in their daily lives. Also, you should eat healthier foods. Make sure that your meals are rich in nutrition, this helps regulate your blood sugar.

People who are prone to anxiety attacks should avoid alcohol and caffeine. Both of these substances can make your anxiety even worse.

Now, some people have anxiety problems that cannot be fixed with simple solutions such as the ones we mentioned above. If your anxiety seems extremely unmanageable, then you should consider seeking psychological therapies. Anxiety is related to mental illnesses. Prolonged problems with anxiety are known to lead to more serious mental illnesses. This is why it is important to seek professional help in extreme cases. Psychologists can help with anxiety management in a number of ways.


We can say that anxiety attacks aren’t life threatening and they can definitely be treated. There are a variety of ways through which anxiety can be regulated. However, one shouldn’t take anxiety attacks too lightly. An anxiety attack is a clear indicator that there is something wrong with your life. It may not seem obvious, but investigating the cause is important.

Remember, you should never let your anxiety take control over your life. It will only make things worse. Face your fears, embrace your anxiety attacks, and find out how to control your attacks. Also, focus on ways to minimize these attacks. Practicing all the steps that we mentioned above will help you deal with your problem.

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