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4 Techniques for Managing Anxiety

Panic attacks can be overwhelming and scary experiences that can leave you feeling helpless and out of control. However, there are techniques you can use to manage symptoms of anxiety and begin and meet your goal of overcoming panic attacks. Remember, you don’t have to do this alone. Our certified anxiety specialists are here to help. Click here to learn more about our anxiety treatment services.  

Here are four techniques you can try today to begin your journey towards anxiety relief

woman managing anxiety and panic

1: Acknowledge the Panic Attack

It can be tempting to try to ignore or avoid a panic attack, but acknowledging that you are experiencing one can be an important first step in managing it. This can help you focus on what is happening and give you a sense of control over the situation.

calming to manage anxiety and panic attacks

2: Take Control of Your Breathing

Panic attacks can cause you to feel short of breath or hyperventilate, which can make the panic attack worse. To help control your breathing, try taking slow, deep breaths in through your nose and out through your mouth. You can also try the 4-7-8 breathing technique, which involves inhaling for a count of four, holding your breath for a count of seven, and exhaling for a count of eight.

adolescent with anxiety relaxing

3: Find a Safe Place

If you’re in a crowded or stressful environment, it can be helpful to find a quiet, safe place where you can take a break and focus on calming yourself down. This could be a bathroom, a secluded area in a park, or even your car. If you’re working with a therapist, maybe reaching out for a session to process and practice skills could be helpful. 

woman overcoming anxiety and panic using mindfulness stress reduction techniques

4: Use Relaxation Techniques

There are several relaxation techniques that can be helpful in managing panic attacks. These include progressive muscle relaxation, where you tense and relax each muscle group in your body, and visualization, where you imagine a peaceful, calming scene in your mind. You can also try listening to calming music or using aromatherapy with essential oils like lavender or chamomile.

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Rebecca Sidoti, LCSW

Rebecca Sidoti, LCSW

Rebecca is the founder of Mind by Design Counseling. She is an expert in the treatment of anxiety disorders, and has a knack for working with high-intensity, driven individuals who are seeking the ever-elusive balance of professional and personal wellness.