For most people, a little anxiety can boost their motivation to complete a task. However, if you experience anxiety attacks, you know they can interfere with your life. Anxiety attacks can be unprovoked or can come on during a stressful time, and the level of intensity and frequency varies among individuals. You can use different strategies to help keep your anxiety attacks under control.
Step 1
Relax your mind. Anxiety attacks are often brought on when you have too much on your mind. If this sounds like you, try relaxation techniques. One type of relaxation technique is to concentrate on your breathing, which can help lower your heart rate. Start by inhaling deeply for 5 seconds, holding your breath for another 5 seconds, then exhaling. Before you take another breath, hold your breath for 5 seconds, then repeat. You should start to notice your entire body calming down. If you find your body tensing up during an anxiety attack, squeeze a stress ball or another soft material to help release the built-up tension.
Step 2
Exercise. Exercising is another extension of relaxation techniques, but exercise uses your entire body. Choose which exercise works best for you. Yoga is effective, as it combines both stretching and breathing techniques. Other types of exercise, such as running or kickboxing, not only improve your physical health, but also your mental health. If you have physical problems, talk to your doctor before beginning a new workout routine.
Step 3
Talk to a therapist. Your anxiety attacks may be the result of a deep-rooted problem. By working with a therapist, you will not only be able to identify the cause of your anxiety attacks, but can also develop healthy ways to cope with the anxiety attacks. If you find problems executing relaxation techniques on your own, your therapist will be able to tailor some to your needs.
Step 4
Take medication. For some people, relaxation and therapy are not enough to cope with anxiety attacks. If you need medication to control your anxiety attacks, multiple options are available. The most common type of medication is an antidepressant, which increases the absorption of important neurotransmitters in your brain. Other options include beta blockers and benzodiazepines; however, benzodiazepines do carry the risk of becoming an addiction.
