Seven Strategies To Help Prevent Anxiety Attacks

If you’ve had an anxiety attack, you know it can be an uncomfortable and challenging experience. The symptoms of anxiety attacks can be difficult, potentially signaling the existence of a mental health condition. 

If you’re wondering how to calm anxiety attacks, in this article, we’re discussing seven strategies that may help you reduce their risks and decrease their severity. 

What is the difference between anxiety and panic?

According to the American Psychological Association, the term anxiety attacks is often used to describe panic attacks, which are sudden episodes of intense apprehension and fearfulness in the absence of actual danger. While the terms anxiety attack and panic attack are often used interchangeably, they can be conceptualized as distinct psychological phenomena. A primary difference between the two is that panic attacks are recognized by the DSM-V, and anxiety attacks are not. 

Anxiety attacks are periods of intense anxiety that often occur in response to a specific trigger. As with panic attacks, an individual who experiences frequent anxiety attacks may live with an anxiety disorder called panic disorder. Anxiety attacks may also signal the existence of several other mental disorders, including generalized anxiety disorder, social anxiety disorder, and specific phobias.  

Panic attacks tend to occur without warning and in the absence of a trigger. The physical symptoms of panic attacks may also mimic serious physical health concerns. Many people experience chest pain that can feel like the beginning of a heart attack, potentially leading to worsening anxiety. Though the symptoms of a panic attack can be concerning, they generally do not lead to physical harm; and most panic attacks are over in 10-20 minutes (though they can last longer).

Some of the most common symptoms of an anxiety or panic attack include: 

• Nausea
• Sweating
• Breathlessness
• Heart palpitations, increased heart rate, and chest pain
• Dizziness
• Trembling or shaking
• Feelings of impending doom
• Fear of dying or losing control

What causes panic disorder? 

There isn’t a unified theory as to the causes of panic disorders and panic attacks. It is thought that genetics, alterations in brain structure or function, and trauma can all contribute, though the specific causes can vary depending on the individual and their current circumstances. Other common contributors to panic attacks include: 

• Extended periods of stress (e.g., a high-pressure project at work, a prolonged family conflict)
• Comorbid mental health conditions (e.g., obsessive-compulsive disorder, depression, agoraphobia)
• Personality factors (e.g., highly nervous disposition)
• High caffeine intake
• Physical illness

How are panic attacks treated?

Treatment for panic disorder typically comprises psychotherapy, medication, or a combination of both. A common form of therapy called cognitive behavioral therapy (also called cognitive behavioural therapy) is frequently employed to address anxiety symptoms. Cognitive behavioral therapy can help participants understand how their thoughts and feelings may exacerbate panic symptoms and learn how to manage panic attacks when they occur. 

Doctors commonly prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), for panic disorder, though medications from the benzodiazepine drug class may also be utilized. These medications can make panic attacks less frequent or severe. The presence of certain comorbid disorders, such as substance use disorder, can influence the types of medication a doctor prescribes. SSRIs, benzodiazepines, and other medications for anxiety can have life-threatening adverse effects. Always consult with a healthcare professional prior to starting or stopping any medication. 

How to calm anxiety

While you can’t necessarily stop a panic attack from happening, you can reduce your stress levels and limit the severity of episodes. Some of the following strategies can decrease the chances of an anxiety attack while others can help you address one when it arises. If you believe you’re living with panic disorder or another anxiety disorder, consider consulting with a healthcare professional who can help you determine how the below techniques may fit into a comprehensive treatment plan. 

1. Breathe deeply

A common symptom of anxiety attacks is shortness of breath. Breathing exercises can help you not only normalize your breathing during an anxiety attack but also ease muscle tension, lower your blood pressure, and quiet your mind. You can also practice deep breathing regularly to reduce your stress levels, which may decrease the odds of your experiencing future panic attacks. Breathing exercises can help you become more aware of your natural breathing patterns and help you find your baseline in a moment of concentrated anxiety.

Common deep breathing exercises include: 

• Abdominal breathing or belly breathing, which focuses on shifting breath away from the chest (where we tend to engage in more shallow, rapid breathing) and toward the abdomen (where we tend to take more efficient, deep breaths). 
• Pursed lip breathing, which involves relaxing your shoulder and neck muscles, inhaling slowly through your nose for two counts, then puckering your lips while exhaling slowly for four or more counts.
• 4-7-8 breathing, which involves taking a deep breath in for a four-count, holding your breath for a seven count, and then breathing out for an eight-count.

You can also compound the beneficial effects of deep breathing by simultaneously practicing muscle relaxation techniques, which have been shown to alleviate anxiety. Progressive muscle relaxation is a common practice that involves the systematic tensing and relaxing of muscle groups throughout the body. A mental health or medical professional may have other recommendations for breathing/muscle relaxation exercises based on your symptoms and health history. 

2. Exercise regularly

There is a strong link between physical activity and reduced stress. By exercising regularly and exploiting that connection, you may be able to stop a panic attack from becoming a common occurence. Experts recommend engaging in 30 minutes of moderate to high-intensity exercise at least five days a week to reduce anxiety.

Getting regular exercise, however, doesn’t have to mean engaging in high-intensity workouts. Instead, your goal can be to find a physical activity that brings you joy and gets your body moving. Even light exercise (walking, practicing yoga, etc.) releases hormones called endorphins that can reduce tension, improve cognitive function, and decrease other symptoms of anxiety. Physical activity also reduces blood pressure, which may be elevated if panic attacks frequently occur in an individual’s life. Additionally, exercise can build resilience, potentially allaying the intense fear that arises out of anxiety and making panic attacks easier to manage.  

If you struggle to make time for exercise, you can break it up throughout the day. You might take a 15-minute walk during your lunch break, followed by a 15-minute dance workout in the evening, or perhaps a longer stroll with a friend in your neighborhood. 

3. Maintain a balanced diet

Researchers have found connections between certain nutritional patterns and anxiety. For example, diets high in fruits and vegetables have been associated with lower anxiety levels, while those high in fat and refined carbohydrates have been linked with higher anxiety levels. A healthy diet can also support your cardiovascular health, and potentially prevent you from suffering a heart attack.

In addition to regular, nourishing meals, your doctor may also recommend increasing your protein and fiber intake, steering clear of sweetened beverages, and incorporating more whole foods. Consider reflecting on your eating habits and note any foods or substances that may increase the frequency or severity of anxiety symptoms. Caffeine, for instance, can make the symptoms of panic attacks worse. 

4. Practice mindfulness

Mindfulness is a state of enhanced awareness of one’s feelings, thoughts, and environment. By practicing mindfulness, you can achieve an increased connection to the present, which can help you quiet your mind and better control thoughts that may contribute to anxiety. And, in the moment, you may be able to stop a panic attack from worsening by being more attuned to the sensations you’re experiencing.   

To engage in a brief mindfulness exercise, find a quiet place to sit or lie down. While breathing deeply, bring your attention to your feelings, both physical and emotional. Are you warm, happy, tired, relaxed? Take note of your surroundings. How does the air feel? What smells are you encountering? If you notice your mind drifting from the present, try to bring it back gently. 

Mindfulness is an especially versatile practice—one that you can utilize almost anywhere. You can cultivate mindfulness while working, exercising, walking, journaling, or engaging in any other slow, reflective activity. 

5. Tap into hobbies

Sometimes, occupying yourself with a favorite hobby—or trying a new activity—can be a healthy distraction from anxiety. Research shows that participating in leisure activities can lead to improved mental well-being. You may even find that one of the mindfulness activities mentioned above becomes one of your favorite hobbies. 

Some restful, restorative hobbies include:

• Crafting or making art
• Watching a movie or TV show
• Joining a hiking group
• Listening to music
• Cooking

Beyond this short list, there are hundreds of hobbies to pick up and explore. Take your time to explore activities that align with your temperament, interests, and social needs, and don’t be afraid to venture beyond your comfort zone. 

6. Join a support group

If you live with panic disorder or another anxiety disorder, it’s important to remember that you’re not alone. Many people experience anxiety attacks—in fact, the American Psychiatric Association reports that anxiety disorders affect nearly 30% of adults at some point in their lives. Many people seek out in-person or online support groups to connect with other people with anxiety. In these groups, you may give tips for preventing anxiety attacks, exchange stories, and provide emotional support to people who understand what you’re experiencing.

7. Address anxiety symptoms with online therapy 

While you can use many of these strategies to reduce the risks of recurring panic attacks at home, you don’t need to address anxiety alone. A licensed therapist can offer personalized tips for preventing anxiety attacks, and help you build a self-care plan that reflects your interests and goals.

A growing body of research supports the use of online therapy for a variety of mental health conditions, including anxiety disorders. For example, in a wide-ranging review of meta-analyses—which included 166 total studies—researchers concluded that online cognitive behavioral therapy is an effective form of care for a variety of anxiety disorders. Cognitive behavioral therapy is a widely utilized modality for anxiety, helping participants recognize and replace negative thought patterns that may be underlying symptoms. Therapy can be especially beneficial if you’re dealing with a condition like multiple sclerosis, since patients often deal with depression and/or anxiety.

If you’re experiencing anxiety attacks or similar mental health-related concerns, consider connecting with a licensed therapist online. With an online therapy platform like BetterHelp, you can find a doctor or mental health professional to support you remotely, which can be helpful if anxiety makes it hard for you to leave home. You can also reach out to your therapist outside of sessions, allowing you to clarify points made during therapy or ask questions about anxiety attacks anytime.