Having An Anxiety Panic Attack? 11 Tips to Help You (Part 1)

A man in the middle of a storm of anxiety, panic attack, negative thoughts and fears, rain and clouds

Anxiety and panic attacks can crash into our lives like an unexpected storm - sometimes giving a subtle warning, and other times hitting us out of nowhere and leaving us feeling powerless. The dread of another anxiety attack can be overwhelming and almost as distressing as the attack itself. The sense of helplessness, feeling like you have no control and just have to endure until it subsides can be the most challenging part.

What makes things more complicated is that many people are living with high-functioning anxiety, which basically means that these people are doing really well at work, in relationships and in society, but they live with significant levels of anxiety that don't let them to live peacefully and joyfully. Not onlty that but living with such high levels of stress can contribute to the development of serious stress-related diseases.

However, there are steps that you can take on your end to strengthen your nervous system, learn to calm down, reframe your thoughts and manage panic attacks better.

Which of these steps will work for you will depend largely on your brain, learning style, individual needs, circumstances, traumas and history. It could be helpful to read through the following suggestions, pick your favoriutes, try them out and see how they work for you.

What are some things you can do when struggling with anxiety attacks?

1. Acknowledge what is happening

• Recognize that you’re having a panic attack. That also means the fear that you may be dying, that impending doom or catastrophy is about to happen, that the ground underneath you, or you are crumbling inside - are not actually happening - those are only syptoms of your panic attack. Try realizing that, too. It doesn't make the symptoms any more pleasant, but this can allow you to know that inherently what an anxiety attack tells you is not reality and you can focus on techniques to reduce your symptoms.
  

• Along with regognizing what you are going through, recognize that you are not weak for having a panic attack or alone in dealing with the panic attack. Panic attacks are very common and unfortunately, most of us are not taught in school how to deal with them or how to even recognize them. This can lead to many feelings of shame, failure, lower self-perception and self-esteem.

2. Remember that it will pass. It's a chapter, not the whole story.

• Remember that it will pass in the moment. In the midst of a panic or anxiety attack, remind yourself that it’s temporary. I know, even if it doesn't feel like it and especially when it doesn't feel like it. You have gone through many challenging moments in your life so far, and you will get through this one. This understanding can help you to diminish the intensity of the experience. Telling yourself, "This is just temporary", "This too shall pass," or "I’ve been through this before and survived".
  

• Remember that you don't have to keep having panic attacks for the rest of your life. Panic attacks can feel all-consuming, but it's important to remember that they don't define you, nor are they your permanent fate. Think of panic attacks as challenging chapters in your life, not the entire narrative. You have the power to turn the page and write new, calmer chapters.The journey to overcoming panic attacks often involves understanding that they are episodes triggered by stress, anxiety, or other factors, and with the right strategies and support, they can become less frequent and less intense .

3. Use breathwork

This can seem obvious to many but focusing on the breath during an anxety attack can actually be very difficult. Because our fight or flight system is activated and our bodies feel like there is a great and imminent danger around, it can feel counterintuitive to pause this life-saving instinct and bring the attention to our breathing. However, a few minutes of breathwork can help us to calm down and get back in track.

One simple breathing exercise you can try is the 4-7-8 method: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This slows your heart rate, promotes relaxation, and signals to your body that it’s safe.

4. Apply mindfulness

A study published in the journal Psychiatry Research found that participants who practiced mindfulness meditation reported a 39% reduction in anxiety symptoms and a 44% reduction in stress after just eight weeks of practice.

Mindfulness involves focusing on the present moment without judgment, which helps to brings us out of automatic pilot and into the present moment and to develop a kind attitude towards our experience and ourselves. We practice how to really be our best friend.

We learn to get out of the stream of thoughts and emotions and not being taken in by them. Instead, we practice waking up to our lives and discover the strength and power of being in the now. There are different anchors that are already present in your experience, such as the breath, the body, the sounds, or a combination of them that you can use to get out of thinking and emotional loops and come back to the present moment.

This is a beginner-friendly mindfulness exercise that can get you started. It's really helpful to practice this exercise when you are calm, not just when you are having a panic attack, so your body can begin to associate the counting with calmness quicker.

Counting Breaths Exercise:

This exercise focuses on your breathing to help calm your mind and body during a panic attack.

1. Find a Comfortable Position: Sit or lie down in a comfortable position. Close your eyes if you feel safe doing so.

2. Focus on Your Breath: Take a deep breath in through your nose, allowing your lungs to fill completely. Then exhale slowly through your mouth.

3. Count Your Breaths: Begin to count each breath. Inhale and count "one," then exhale and count "two." Continue this pattern up to ten. With every inhale and exhale notice the reverberations of the breath in the body - let the breath movements and the sensations inside you become your full focus.

4. Start Over: Once you reach ten, start over from one.

5. Stay Present: If your mind wanders, gently bring your focus back to your breath and the counting.

This exercise helps shift your focus from the panic to a simple, repetitive task, which can reduce the intensity of the panic attack and bring a sense of calm.

5. Meditate

Meditation is a really wonderful practice for mind-heart-body training and centering.

If you're struggling with panic attacs, meditation can help in two ways.

• Developing a consistent meditation practice in the morning or evenings can help to generally soothe and calm down your nervous system, make you less reactive and more grounded, mentally strong and resilient to stresors, and help you develop greater positivity, kindness and compassion.

• Meditation can also be a very valuable tool for calming the mind and reducing anxiety during a stressful episode or an anxiety attack.

Focused Breathing for Stress or anxiety Attacks

1. Find a Safe Space: If possible, move to a quiet and comfortable place. Sit, stand still or ie down in a position that feels safe and secure.
   

2. Take a Deep Breath: Inhale deeply through your nose, allowing your lungs to fill completely. Exhale slowly through your mouth, letting go of any tension.

3. Focus on Your Breath: Bring all your attention to the natural rhythm of your breathing. Notice the sensation of the breath entering and leaving your body. Feel the coolness of the air as you inhale and the warmth as you exhale.
   

4. On the inhale, silently say “inhale” or "I am inhaling" as you breathe in and “exhale” or "I am exhaling" as you breathe out. This mental repeition can act as a secondary anchor, keeping your mind centered on the act of breathing.

5. Practice this focused breathing for 3-5 minutes, or until you start to feel calmer. As you become more comfortable with this technique, you can gradually increase the duration.

6. Ground yourself physically

Grounding techniques anchor you in reality - get you our of automatic pilot and help to bring you back to the senses. Mindfulness, breathing and meditation are all grounding techniques but if you tried these and they don't work for you at this moment (remember, they might later) - here are two another sensory grounding technique you can try.

• Put your hands in running water (if in the office), hold something cold (ice cube) or take a shower (if at home). Running water: Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand? Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold? Breathe and really focus on the sensations.

• Hold a piece of ice. How does it feel to hold the ice? How does the part of your hand holding the ice feel as opposed to the rest of the hand or arm? What is it like it you move the ice along your skin? How long does it take to start melting? How does the sensation change when the ice begins to melt? Stay really focused on the sensations of the ice touching the skin and try to breathe evenly.

7. Ground yourself with a mental game like "The Alphabet Game"

The Alphabet Game is a simple yet effective grounding technique. It works by engaging your mind in a structured and distracting task, which helps shift your focus away from anxious thoughts and feelings. Here’s how it works:

1. Choose a Category: Start by selecting a category such as animals, foods, or countries. This gives your mind a structured focus.

2. Name Items Alphabetically: Begin with the letter 'A' and think of something in your chosen category that starts with that letter (e.g., Apple for foods). Move on to 'B' (e.g., Banana), then 'C' (e.g., Cat), and so on, progressing through the alphabet.

3. Engage Your Mind: Focus on each letter and challenge yourself to come up with a new item for each one. This engages your cognitive processes and distracts your mind from anxious thoughts.

4. Stay Present: As you play the game, pay attention to the words you're thinking of. Notice the details of each item and how they relate to the category you chose.

5. Calm and Focus: The Alphabet Game helps bring your thoughts back to a rational and calm state by redirecting your mental energy away from panic and towards a structured task.

8. Reduce stimuli

What can be really helpful for some people is to reduce stimuli for a little bit, for example, by closing the eyes or ears, to help the body regain control and manage the stress better.

Here’s how it works:

If in the office, go to a quiet or meditation room in the office if your workplace has one (if not try putting on headphones with some light noise) and close your eyes, even if it's just for a few seconds. Focus your attention on calming the eyes and letting them rest for a while while.

If at home, get as comfortable as you can. You might want to lie down for a moment, or close the curtains. Again, close the eyes gently, and focus all the attention on calming the eyes behind your closed eyes and letting them rest and recharge.

Whenever possible, breathe evenly, keeping your inhales and exhales around the same length.

9. Walking or exercising

Physical activity like exercising or walking can help in a few ways:

• They can help dissipate the adrenaline caused by a panic attack.

• Physical activity triggers the release of endorphins, the body's natural mood elevators. This can help to counteract the impact of the stress hormones.

• Changing your body posture, getting busy with movement or changing your environment in the case of going for a walk, helps to somatically change out posture, give the body new energy, experiences and psycho-somatically help us to reset.

If you are having an anxiety attack, try to go for a walk for a few minutes. You may choose to focus outwards and bring the attention to the environment - notice the sounds, sights and smeells around you, the changing scenery, the movement of life around you. Alternatively, you can also focus inwards - notice the sensations of the feet as they meet the ground and the body in motion, changing space, shape and form with every step. Try to bring evenly and calmly as you walk.

10. Use vizualization: Picture a happy place

During moments of heightened anxiety or panic, picturing a happy place can be a powerful technique to calm your mind and regain a sense of peace.

Here’s how to do it:

1. Find a Quiet Space: Choose a comfortable environment where you can sit or lie down without distractions.

2. Close Your Eyes: Gently close your eyes to shut out external stimuli and focus inward.

3. Visualize Your Happy Place: Imagine a place where you feel completely safe, relaxed, and content. This could be a serene beach, a peaceful mountain cabin, a favorite park, or any location that brings you joy.

4. Engage Your Senses: Picture the details of this place vividly in your mind:

• Sights: Visualize the scenery around you—colors, shapes, and natural beauty.

• Sounds: Imagine the sounds you would hear—the gentle rustling of leaves, waves crashing, birds singing, or quiet ambient noises.

• Smells: Recall any scents associated with this place—the ocean breeze, pine trees, flowers, or comforting aromas.

1. Immerse Yourself: Allow yourself to mentally immerse in this environment. Feel the warmth of the sun, the softness of the sand, or the crisp mountain air.

2. Breathe Deeply: As you visualize your happy place, take slow, deep breaths. Focus on each breath in and out, allowing your body to relax with each exhale.

3. Stay Present: If anxious thoughts arise, gently bring your focus back to the details of your happy place. Let go of worries about the past or future, and simply enjoy the tranquility of this mental escape.

4. Take Your Time: Spend as much time as you need in your imaginary happy place, soaking in the calmness and positivity it brings.

11. Forgive and be kind to yourself

During an attack, it can feel overwhelming no matter how hard we try to stop it. The struggle to regain control can sometimes make things worse, intensifying our panic over feeling out of control. Or, once the anxiety subsides, we can further prolonge the loop with judging and beating outselves up. This can lead to more negative loops, lower immune system and resilience and further destroy our self esteem and days.

It’s really alright to have moments of stress and panic—it’s a part of being human, as much as our culture tries to tell us there is something wrong with us if we can't make "it" go away. Tearing yourself apart will probably only make you feel guilty and ashamed on top of everything else you already have to deal with.

Rather than criticizing yourself, acknowledge that you're going through a tough time right now, just like everyone does at some point. Instead of punishing yourself, approach this moment with kindness and understanding. By being gentle with yourself and embracing self-forgiveness, you can lessen the impact of the attack and cultivate a compassionate relationship with your own feelings.

If you notice that you are struggling with being kind, caring and compassionate with yourself, you are not alone. In fact, many people struggle with that and there is a lot you can do to change your relationship with yourself. Perhaps you can get started right now:

• Take a deep breath in, release it slowly, and affirm to yourself, "I deserve kindness and understanding, especially from myself.
  

Choose to treat yourself with the same care and compassion that you offer to others.

As you navigate the challenges of anxiety and panic attacks, remember that these moments are like heavy rains in life. The sky might get gray and covered in clouds, the sun might disappear, lightings may strike and the ground can get really wet. But eventually, the rain subsides, the clouds clear and the sun comes back.

Much like heavy rain storms, anxiety attacks can be intense and overwhelming, but they are temporary. You can build your own inner umbrella to help shelter you and keep you safe even when the heaviest sorms arise. Building your own inner umbrella may involve practicing these tips consistently, understanding that progress takes time and patience. With each step towards self-awareness, self-care, and seeking support, you strengthen your ability to weather these storms.

In Part 2 of this series, we'll delve deeper into additional strategies to empower you in managing anxiety and panic attacks. Together, we can cultivate resilience and develop effective tools to navigate life's unpredictable weather with greater ease and confidence.

A person in the middle of a rainstorm, anxiety storm protected by the umbrella of self-care