How to Handle an Anxiety Attack + How to Prevent Them in the Future

If you suffer from anxiety or depression, you’re probably no stranger to the occasional (or frequent) anxiety attack.

While they’re absolutely no fun in the moment, there are many ways we can help ourselves through them and prevent them from happening in the future.

We don’t have to just ‘deal’ with these attacks when they come. Instead, I want to empower you to feel in control and able to handle whatever comes your way.

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The first step to handling an anxiety attack is to know that you’re having one. 

Anxiety attacks come in different shapes and forms and the symptoms vary from person to person, but there are a few very common and likely symptoms.

If you are feeling anxious or unsettled along with some of the symptoms below, you could very likely be having a panic attack.

Signs of an anxiety attack:

• Nervousness, restlessness, feeling jittery
• Increased heart rate
• Hyperventilation
• Feeling weak or overly tired
• Nauseousness
• Sudden sense of dread/panic/danger
• Inability to focus
• Shortness of breath
• Chest pains
• Feeling lightheaded or dizzy
• Hot or cold flashes
• Feeling suddenly out of control of body and/or thoughts
• Sweating

How to stop an anxiety attack in its tracks:

Do some deep breathing

Deep breathing slows your heart rate and reduces stress and anxiety.

When you have an anxiety attack, you may have shortness of breath or chest pains, so breathing exercises are really important for putting your body at ease as well as your mind.

Count to 10

This can be a simple way to give your brain a chance to relax and center itself.

Change your focus to something positive and calming

As cheesy as it sounds, find your happy place.

Close your eyes and imagine yourself somewhere that makes you feel happy.

Take a time-out

If you’re feeling overwhelmed by a particular situation, try stepping away and giving yourself a break.

For example, as an introvert and a very socially anxious person, I often get extremely anxious when I’m around groups of people for an extended period of time.

A lot of time, this brings on anxiety attacks for me.

Whenever possible, I try to step away from the situation for even a few moments.

I’ll go to the bathroom or step outside and take a few moments just to breathe and let myself have a break.

Get some fresh air

I’ve said it before and I’ll say it again- nature is so great for mental health.

If you’re feeling anxious, try stepping outside and getting some fresh air.

Take note of the nature around you- the leaves on the trees, the animals, the way the wind blows.

Let this ground you.

If you’re unable to get outside, try looking at photos of pretty scenery or nature. If nothing else, this might help provide you a sense of calm.

Remind yourself that it will pass

When you’re in the middle of an anxiety attack, it can seem like time is standing still and it will last forever.

But I promise you, this will pass. Remind yourself that this is temporary and that soon it will be gone and you will feel better.

You are strong and you can get through this.

Use aromatherapy

Our senses are extremely important when it comes to anxiety. Just as little things like smells, textures, and sounds can cause anxiety, they can also ease anxiety.

Find smells that calm you, and keep them close for when anxiety comes around. Diffuse them, put them on your skin, burn a candle, use them as a spray, or just inhale them directly.

Some of the most popular smells for this are lavender, orange/citrus, eucalyptus, frankincense, and bergamot.

Ground yourself with the 5-4-3-2-1 method

Anxiety attacks can make you feel so disconnected from yourself, both physically and mentally.

It’s important that you find a ways to ground yourself so that you can feel in control.

One of the best ways to do this is to use the 5-4-3-2-1 method.

If you’re wondering if this works, it 1,000% does. I myself use it, and it seriously is so helpful to kind of bring my mind back to my body and help me gain control over what’s happening.

So here’s how ya do it: Each number is associated with a sense.

Take a deep breath and tell yourself the following things:

• 5 things you see
• 4 things you hear
• 3 things you can feel
• 2 things you smell
• 1 thing you taste

I’m seriously interested to know if this method works for you, so if you try this out, please let me know in the comments what you think of it!

Have a go-to mantra

Having a mantra is much simpler than it sounds. All it means is that you have a go-to word or phrase you can tell yourself when you need to bring your focus to something else.

Some examples of this (that are really helpful for anxiety attacks) are:

“I will be okay.”

“This will pass.”

“I am in control and I will get through this.”

Mantras are simply a way of reminding yourself of things that your brain may forget during certain moments. (Let’s be honest, anxiety attacks can really scramble our brains sometimes.)

Go a step further and put this mantra in a place you’ll see it and remember, for example on a post-it note on your mirror.

Physical pressure

Ya know those weighted blankets that everyone raves about?

Well, there’s a reason they’re so popular, and it’s good news for those of us who struggle with anxiety.

The effect of weight and pressure on our bodies provide a sense of comfort and relief.

This works wonders if you’re feeling anxious or uneasy.

It doesn’t have to be a weighted blanket either.

Sometimes I’ll have one of my dogs lay their heads on me, or I’ll have my husband give me a tight hug. It’s so simple but it really has a way of bringing me comfort and kind of easing any stress that I’m feeling.

Give someone a hug, grab a heavy blanket, or even just place your own hand on your chest and let it calm you.

Get some support

There’s absolutely no shame in having an anxiety attack, and finding someone to talk to about it can help you find balance, clarity, and comfort.

Call a friend or family member, tell your spouse what you’re feeling, just find someone who you can lean on and let them support you through it.

I think we often feel like we need to hide it when we’re having a panic attack, especially if we are in public. However, it’s important to open up to your loved ones and let them be there for you.

Get your thoughts out

If you’re feeling an anxiety attack come on, chances are you have a lot of built-up thoughts and emotions. Because of that, one of the most helpful things you can do for yourself is to let those thoughts and emotions out.

Grab a journal, or pray, or just talk about what’s on your mind.

It’s crazy how much better I always feel after I kind of empty my brain out.

Close your eyes and try to let your body rest

Sometimes I’ll feel a panic attack coming on, and I simply go lay on my bed and try to just completely rest my body.

9 times out of 10, my body will naturally calm itself and sometimes I’ll even fall asleep. Either way, I end up feeling more relaxed.

If you’re in a place where you can do this, try it out for yourself. Find a comfy place, lay down, close your eyes and just relax. Bring in some of that deep breathing we talked about earlier.

By allowing your body to truly rest and relax, you’re also allowing your mind to settle and giving yourself a chance to recover from the anxiety you’re feeling.

Learning to relax in moments like these is crucial to coping with them in the future.

Although it’s extremely helpful to have these tips on hand for when you have an anxiety attack, it would be even better to just not have anxiety attacks. For anxiety-prone people like you and me, it may seem like a dream to have a life without these moments, but I promise you, it’s a possibility. 

The key is to put in the work to prevent stress and learn how to cope with the anxiety when it comes so that it doesn’t turn into a full-on panic attack. 

I’ve shared a few tips below that can help you take back control of your life and keep you out of the path of an anxiety attack:

How to prevent future anxiety attacks:

Get plenty of sleep

Make sure you’re getting good sleep.

We’re aiming for both quantity and quality here.

Sleep is one of the most important factors in our mental health.

When we sleep less, we feel more stressed, we are quicker to get irritated, and overall our brains just function a lot less efficiently.

Eat brain foods

Eating right isn’t just important for physical health, it’s important for mental health too.

When we eat more wholesome and healthy diets, our minds benefit big-time.

There are even certain foods that are labeled as ‘brain foods’. Take a look at the list below and try adding some to your diet!

Take medicine if you need to

There is NO shame in taking medicine for your anxiety and/or depression. If anyone tells you otherwise, ignore them.

We’re all just out here doing what we need to do to get through the day, and that looks different for each of us. If medicine helps you, then don’t feel any embarrassment or shame for taking it.

Discover your triggers and try to avoid them

Each of us has different things that sort of send us over the edge and put our anxiety into overdrive.

If you want to prevent anxiety attacks from happening, it’s important that you figure out what causes them in the first place.

For example, as I mentioned earlier, I’ve learned that I often get anxiety attacks when I’m in crowded and loud places for long periods of time. Now that I know this, I can try to avoid situations like that as much as possible. If I go out to eat, I try to go at less popular times so as to avoid busy restaurants. I’ll often opt for hanging out with small groups of people rather than large groups.

You likely won’t be able to completely avoid every situation that makes you feel anxious, but by making changes when possible, you’ll spend less time feeling stressed out and more time feeling calm and peaceful.

Get regular exercise

Just like healthy eating, staying active isn’t only for physical health.

Our minds benefit in so many ways from regular exercise.

Exercise literally reduces the amount of stress hormones in our body, and increases the amount of happy hormones.

More Exercise = Less Stress/ More Happiness

You don’t have to go for a 5-mile run everyday or anything, just try to find some way to be active for even 15 minutes.

Go for a walk around the block, turn on some music and dance around the house, do some yoga. Just get your body moving in some way.

Try therapy

There’s such a stigma around therapy, and I think it keeps a lot of people from reaching out when they need help because they’re afraid of being judged.

If you’re feeling this way, I want to tell you that seeking therapy is brave and courageous and I’m super proud of you for even considering it.

Taking the step of getting therapy is difficult, but it’s one of the best decisions you can make for yourself.

Not only does therapy give you an outlet to express what’s on your mind, but your therapist can likely help you find new ways to cope with your anxiety & stress.

Stick to a routine

Routines are especially important for those of us prone to stress, anxiety, and depression.

A good portion of the time, life can feel out of control and chaotic. This feeling can lead to anxiety attacks.

Having and sticking to a routine gives us back a sense of control over our own lives. Our days become structured with each thing in its place.

By creating a routine, we are greatly reducing the chances of stressful situations popping up and overwhelming us.

Understand the HALT method

Using the HALT method can help you identify if your anxious/stressed feelings are actually from stress or if there is something else that’s causing you to feel ‘off’.

Any time you feel off-balance mentally, ask yourself these things:

Am I hungry? If yes, eat a snack or a meal. Being hangry is real. Bonus points for eating some brain foods ;D

Am I angry? If yes, take a moment to figure out what’s making you angry and address it directly.

Am I lonely? If yes, call a friend or take this alone-time to do something fun by yourself (alone time is an amazing opportunity for personal growth)

Am I tired? If yes, rest however you need to. Take a break, take a nap, do whatever you need to do to feel rested. I told ya, sleep is important!

Give slow living a try

This world is all about being fast and constantly busy and to be honest, it really sucks for mental health.

Do you ever feel like you spend so much time on the go and checking off your to-do list that you don’t have much time for living and enjoying the present?

Slow living is a concept that encourages taking a slower and more mindful approach to life. Instead of being about constant progress and productivity, it’s more about just experiencing life, taking in every moment, and being present.

Slow living is such a beautiful concept and one that I really wish more people took part in. By slowing down, we give our brains more space to breathe and process information and we invite warmth and joy into our lives rather than worry and stress.

Have a daily self-care checklist

There’s a reason I mention self-care at least once in pretty much every blog post I write- it is SO IMPORTANT for your mental health.

If you want to feel less anxious, it’s crucial that you take care of yourself.

Find self-care activities to do every day that help you relax and find some inner balance. I promise you, you’ll feel so much better.

Make a daily checklist and complete everything each day. These can be things as small as drink plenty of water, stretch, take plenty of breaks, etc.

The little things really add up here.

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Anxiety attacks may be a big part of your life right now, but it doesn’t always have to be that way.

You deserve to feel at peace with your life and not have to worry about when your next panic attack is going to hit.

I hope that this post inspired you and that you feel more in control of your life!

If you are struggling with anxiety or depression, I want to remind you that you are not alone. This is something that so many people, including myself, deal with and we are all right there beside you. If you are feeling alone or in a particularly dark place, I want to remind you that you are amazing and you are strong and that you will get through this.

“The pain you’ve been feeling can’t compare to the joy that’s coming. “
-Romans 8:18