How to Stop Anxiety Attacks: Tips and Tricks

one thing that’s ACTUALLY helped me is listening to those frequencies 432HRZ, etc. it really calms my brain down.

Deep breathing exercises, and meditation. if you can calm your breath you can calm your response to anxiety. I have a breathing straw I breath through and it whistles when I’m breathing too hard. I’ll often try to observe my thoughts from a non judgement 3rd party point of view, while I breath in and try to focus on my breath. Often I’ll be humming to quite my thoughts and then I return to my breath. It helps me prevent my panic attacks, and other then that I try to distract myself from my anxiety with a craft or a fidget.

54321 senses grounding helps me sometimes. 5 things I see 4 things I feel 3 things I hear etc

First I try to recognised the difference between anxiety attacks and panic attack. Then you can figure out how to move forward. For anxiety attacks there usually a reason for it because the anxiety builds over time. So if you can find the reason you're feeling overwhelmed, you can make changes to attempt to prevent or overcome this. Realistic tho it's hard to just change something that's happening that causes this. You may need to seek help from other with more specified detail. For panic attacks however, they are more sudden. Finding out your triggers can be one way to help. Then maybe you can feel more at ease, knowing how to cope/avoid these triggers. The other thing is finding thing to calm you down once you're in the middle of an attack. This varies from person to person. You could try breathing exercises, grounding methods. Or you could focus more on the physical symptoms like headache, hot flushes, feeling sick etc. For these I suggest peppermint for sickness, I keep tic tacs on me incase I feel sick cause that's one of my triggers, for moments that's not enough I also keep a snack on me for emergency only. Headache, you could take medicine or I find something cold also helps. Once you begin to understand your anxiety it can really help when figuring out how to combat against it. It's helped me somewhat anyways.. Umm.. Ahh.. Send!! Why am I typing that... grr anxiety XP Bye💕

I have mostly stopped mine by saying "it's just a thought" If it was triggered by intrusive thoughts and by deep breathing if it's a physical, random attack

After the attack, try to list as many things that you think could have been the trigger. Over time, look back at your notes, you will see patterns and then become more aware. This allows you to identify triggers as they are happening and have more control than being unsure why this is happening to you and it being out of control. Only then does it help to use the calming techniques, when you know a trigger is coming instead of trying to stop it when it’s too late and the attack is already here. I’m my experience, it takes more than one trigger so in that way you can kind of get a warning depending how many u are experiencing. Some states of being lower the threshold. For example, being sleep deprived or hungry, knowing about an upcoming deadline, yelling/noisy environments, bright lights, talking with certain people, specific places. A few of these factors and it doesn’t take much to send me over the edge. These things I have some control or knowledge when they are happening. Combine that with greater awareness of identifying a sudden trigger, and I am in more control to say no or later instead of thinking I can take on what I sometimes can. A lot of times this looks like telling the person talking to me that I am unable to effectively listen at the moment and I want to talk about it later because I think what they have to say is important. Or cancelling a task to go eat or nap. Scheduling a time to “worry about x” or “deal with y” later. Lastly, considering if there’s any commitments or social obligations that are stressing me out that I can drop or ask for help with.

Usually i turn on the funkiest song I like and jam out to it. Or I just do anything calming like walking around my neighborhood or watching my favorite show. Most importantly, find out what works for you. I hope this is able to help