How to stop anxiety attacks? Here are 6 tips to deal with it.

Anxiety is a very common psychological disorder that occurs mainly in our body in response to a perceived threat or danger. Therefore, it is a normal reaction to stressful situations and can help us stay alert and focused. However, when anxiety becomes extremely overwhelming, it can turn into an anxiety attack, a sudden and intense episode of fear, panic, and discomfort. When someone worries that something bad is going to happen, it can lead to this situation. It usually refers to a fear or concern regarding a specific problem or concern. It can be a scary experience, so it’s important to know how to stop anxiety attacks.

The hormone responsible for the fight or flight response is adrenaline. The rapid release of this hormone prepares the body to flee from danger or physically face it. When a fear trigger passes, adrenaline levels quickly return to normal under normal circumstances. However, new problems can develop if anxiety continues and adrenaline levels remain high.

Tips for managing anxiety attacks

Here are 7 tips on what a person can do to stop anxiety attacks:

1. Recognize the symptoms

The first step in managing an anxiety attack is understanding the symptoms. Anxiety attacks can cause physical and emotional symptoms, such as rapid heartbeat, sweating, tremors, shortness of breath, feelings of sadness or impending doom, and fear of losing control.

It is very important that you know what you are going through in order to prevent it. Image Courtesy: Shutterstock

2. Practice breathing and meditation techniques

Deep breathing is an extremely effective technique for calming the mind and body during an anxiety attack. Breathing in slowly through your nose, holding your breath for a few seconds, and then exhaling through your mouth can help you stop feeling overwhelmed. Repeat this process several times until you feel more relaxed.

Also read: This is what an anxiety attack looks like

3. Use grounding techniques

Grounding techniques can help you stay in the present moment and reduce the intensity of the anxiety attack. Focus on your senses, for example touch something with a different texture or smell a relaxing aroma, describe it in detail and focus on it.

4. Challenge your thoughts

During an anxiety attack, your thoughts can be irrational and negative. That is why it is extremely important to know how to divert your mind and focus your attention on positive things or on doing things that make you feel happy. Challenge those thoughts by asking yourself if they are realistic or not. Identify the evidence that supports or refutes those thoughts and try to find a more balanced perspective.

Also read: Similar But Not The Same: Here’s The Difference Between Anxiety And Panic Attacks

5. Seek support

Never hesitate to ask for help or support. As humans, it’s essential to seek support from someone you trust when you’re having an anxiety attack. Talk to a friend, family member, or mental health professional who can provide reassurance and guidance.

anxiety therapy
Support can help you work through your anxiety. Image Courtesy: Shutterstock

6. Participate in relaxation activities

Participate in activities that promote relaxation, such as taking a warm bath, practicing yoga, listening to relaxing music, or reading a book. These activities can help you relax and reduce the intensity of the anxiety attack. But you can also practice dancing or exercising to distract your mind.

7. Practice self-care

Self-care is crucial to managing anxiety and preventing anxiety attacks. Take care of your physical and emotional health by getting enough sleep, eating a balanced diet, exercising regularly, and participating in activities you enjoy.


Anxiety attacks can be overwhelming, but with proper management,
And by using the above mentioned techniques, one can control anxiety attacks. Recognizing the symptoms, practicing breathing techniques, using grounding techniques, challenging your thoughts, seeking support, engaging in relaxation activities, and practicing self-care can help you manage an anxiety attack and reduce its intensity. Remember that it is okay to seek professional help if you have anxiety problems or anxiety attacks.

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