Anxiety attack can feel overwhelming, but small steps can make a big difference. Nervousness and fear often show up as health anxiety, affecting many parts of life. Simple practices, like avoiding caffeine and trying mindfulness, can help ease those feelings.
I wasn’t always an anxious person. But six years ago, I was diagnosed with depression. And soon after, anxiety took over my life.
When my doctor diagnosed me with generalized anxiety disorder, it felt like my world turned upside down. Everyday life became a struggle. Talking to strangers terrified me. I started avoiding public places like bars and restaurants because anxiety symptoms left me with a racing heart and severe nausea.
For a whole year, I couldn’t work. When I tried again, I took a part-time job without stress or responsibility.
Over time, I worked hard to manage my anxiety. I tried therapy, took medication, and built healthier habits. It wasn’t quick or easy, but now I rarely experience Anxiety Symptoms. Anxiety attack held me back for so long, but it also made me more determined to chase my goals. With my doctor’s support and some helpful tricks, I’ve learned to manage it. If I can do it, so can you.
Table of Contents
ToggleWhat is an Anxiety Attack?
Anxiety attack is a mental health condition. It can make you react to certain situations with fear and worry. You might also feel physical symptoms, like a racing heart or sweating.
Feeling anxious sometimes is normal. You might get nervous before a big test, a job interview, or when making an important decision. In small amounts, anxiety can even help. It keeps you alert in dangerous situations and enables you to focus on staying safe.
Anxiety Symptoms
Anxiety disorders show up in different ways depending on the type.
Here are some common physical signs:
- Feeling restless.
- A racing heart.
- Trouble breathing.
- Tight muscles.
- Cold or sweaty hands.
- A dry mouth.
- Feeling sick to your stomach.
- Tingling or numbness in your hands or feet.
- Trouble falling or staying asleep.
If these symptoms keep showing up, talk to your doctor or a mental health professional. They can help you figure out what’s going on and find the right support.
Ways to Calm Anxiety Attack
There are a few Ways to Calm Anxiety Attack and all of these are the best working!
Avoid Caffeine & Alcohol
Caffeine often triggers health anxiety, but drinking coffee has become such a habit for me that I forget how sensitive I am to it. When I feel anxious or know I might, like before taking public transportation, I avoid caffeine. This includes skipping caffeinated soft drinks too.
Feeling anxious can be overwhelming. You might think having a drink will help you relax. It might seem to work for a little while. But alcohol changes your brain’s chemicals, like serotonin. This can make anxiety worse. When the effects wear off, you might feel even more anxious.
Use fragrance
It’s widely recognized that lavender has relaxing effects. When you sense nervous thoughts coming on, keep a little bottle of lavender essential oil handy for the aroma.
Try inhaling the aroma of lavender while you meditate or engage in mindfulness exercises. It will become increasingly more potent over time as you equate that aroma with rest.
Talk to the person who understands you
If anxiety is making it hard for you to cope, talk to a mental health professional. Sharing your feelings with friends can help too. I have friends who also deal with anxiety. When I’m struggling, I send them a message about how I feel.
Sometimes, they share tips or point out what might have triggered my anxiety. Other times, they just listen. It feels good to talk to someone who truly understands what I’m going through.
Use Positive Quotes
Affirmative phrases can help you feel composed, and research suggests that they can also help you solve problems under pressure. I use them regularly to help control my mood. When I’m stressed, I also say a different phrase to myself, such as “I’ve got what it takes.”
Do a walk
Feeling anxious? It might be extra adrenaline building up. Moving your body can help. Even a simple walk works.
I notice I get anxious when I don’t move enough during the day. Walking helps me burn off that extra energy and feel calmer.
Walking in nature is even better. Studies show that people feel less stressed when they walk in the woods compared to walking in the city.
Take a step outside. It’s an easy way to clear your mind and feel better.
Hydration
You might not be aware of it, but dehydration can exacerbate your anxiety symptoms. Heart racing can be brought on by dehydration. Panic may result from this, and an anxiety attack may follow.
Check if you feel better after taking some time to unwind and sip on a large glass of water.
Spend some time alone
Spending time alone is important. It helps you relax, recharge, and feel better. If you’re feeling anxious, find a reason to take a break by yourself. You could walk to the store for groceries, hit the gym, or clean up the bathroom.
These simple activities let you enjoy some alone time without coming across as rude. They also give you a chance to practice mindfulness, which can help calm anxiety and reduce stress. Take a moment for yourself, you deserve it!
Switch the phone off
We must all learn how to cope with the present-day curse of being always connected.
Don’t be scared to do it occasionally. Make use of it to write down your reasons for feeling nervous, take a bath, or engage in mindfulness exercises.
Have a shower
Do anxious thoughts leave you feeling drained, both mentally and physically? You’re not alone. Anxiety often creates a tough cycle, when your body is tense, it’s hard to relax your mind.
A hot bath with Epsom salts can help. It soothes tense muscles and calms your body, which naturally helps ease your mind.
Baths are also great for mindfulness. Without distractions like TV, it’s easier to focus, breathe, and feel present. Give it a try, it might be just what you need.
Eat some food
I get so caught up in work that I forget to eat until 2 p.m. most days. It’s easy to do, and I only remember when I start feeling anxious or stressed.
Low blood sugar can make you feel nervous, grumpy, or on edge. When that happens, grab something simple, like a banana. After that, eat a balanced meal with protein, carbs, and veggies.
Depression and Anxiety Treatment
Anxiety disorders are health conditions that need proper treatment, just like any other illness. You can’t simply wish them away or fix them with willpower. It’s not about having a better attitude or more discipline. Thankfully, researchers have made big strides in mental health care over the years. Your healthcare provider will create a depression and anxiety treatment plan just for you. This plan may include medication, therapy, or a mix of both.
Anxiety disorders cannot be cured by medication. However, they can help you operate better and alleviate the discomfort. Typical medications used to treat anxiety problems include:
- Antidepressants
- Benzodiazepines
- Alprazolam
- Clonazepam
- Diazepam
- Lorazepam
- Beta-blockers
Together, you and your physician will determine the appropriate dosage and a mix of medications. Psychotherapy can also help. An anxiety problem can be better understood and managed with the support of a mental health professional. Both of the following methods are used:
- Cognitive behavioral therapy (CBT)
- Exposure therapy
The Ultimate Line
Anxiety doesn’t have a quick fix, and it can feel like a tough climb. However, understanding what triggers your symptoms and getting help from your doctor can make a big difference.
Some of these tips might help you right away, while others might not work for you at all. That’s okay. The key is to keep trying.
When I gave in to Anxiety Attack and isolated myself, it only made things harder. What helped me was staying determined to find solutions that worked. The more I practiced, the better I got at managing my anxiety.
Keep going. Don’t give up on finding what works for you.