HomeHealthFive Effective Practices for Managing Anxiety Attacks

Five Effective Practices for Managing Anxiety Attacks

When you’re experiencing a high-pressure situation, such as before you take an exam or give a speech, your body may produce more stress hormones than it can handle. The excess stress hormones produce the physical symptoms of anxiety and panic attacks.  

If you are one of the many people who have experienced an anxiety attack, you know it can be extremely frightening. They feel like something is seriously wrong with you, even though you know it’s just a normal stress reaction.  

Fortunately, there are ways to manage your anxiety so that these attacks don’t control your life. The best way to deal with anxiety is to prevent it from developing in the first place. However, if you find yourself dealing with anxiety regularly, here are some helpful tips for managing panic attacks and keeping them from returning. 


Exercising is one of the best ways to prevent and manage anxiety. Anxiety can be prevented and managed by undergoing a controlled amount of physical stress regularly.  

women is doing excercise

Image source 

Exercising will help release the excess stress hormones that cause anxiety while allowing you to sleep better and reduce stress. Exercising also helps you to feel more in control of your life, which is one of the best ways to prevent anxiety from developing in the first place.  

Exercising does not have to be strenuous to help you manage your anxiety. High-intensity workouts have been shown to increase tension. Instead, try to find a physical activity that allows you to engage in a controlled amount of stress. 

While exercising, you can incorporate CBD products into your workout routine. Although there are several misconceptions about CBD and its effect on anxiety, the most common question is, can cbd cause anxiety attacks?  

Fortunately, no! using CBD can help boost energy levels and potentially provide a sense of calmness that may benefit those who frequently experience panic attacks.  

Deep Breathing 

deep breath

Image source 

Deep breathing is a very effective way to stop an anxiety attack in its tracks. Anxiety is often accompanied by shallow, rapid breathing, which only increases feelings of panic and stress. Deep breathing is a relaxation technique that you can use to calm your mind and body. 

 It works by slowing down your breathing, which allows more oxygen to get to your brain and reduces feelings of stress and anxiety. You don’t have to do anything special to breathe deeply. Focus on slowing down your breathing, and think about expanding your belly so that it rises as you take each breath.  

Take five to ten minutes daily to slow your breathing and practice deep breathing. Regular deep breathing will not only help prevent anxiety attacks but will also help you to sleep better. 

Talk to a therapist 

If you have incredibly severe anxiety attacks or experience a high level of anxiety regularly, you may benefit from talking to a therapist. A therapist can help you identify the root of your anxiety and learn healthier ways to deal with it.  

They can also help you develop a stress reduction plan that you can practice regularly. Depending on your insurance, talk therapy can be a relatively inexpensive way to get some help managing your anxiety. 

 Many organizations offer free or low-cost therapy if you don’t have insurance. Examining your past and current triggers for anxiety is an essential part of dealing with stress. Once you’ve identified where your anxiety comes from, you can start to develop strategies for managing it. 


Meditation is an excellent way to get in touch with your feelings and release pent-up emotions that might be causing you stress. Meditation is not a quick fix for anxiety, but it is a healthy and beneficial way to manage it. 

Image source 

When experiencing anxiety, it’s easy to focus on the negative emotions that make you feel that way. Meditation helps you to recognize these emotions and move past them. Examining your emotions and learning how to let them go is essential to managing anxiety. 

If you keep your feelings bottled up, they will build up inside you, increasing your chances of experiencing an anxiety attack. Meditation can be done virtually anywhere and doesn’t require any special equipment or training. Even just taking a few minutes each day to sit quietly and focus on your breathing will help you to manage your anxiety more effectively. 

Practice self-care 

One of the best ways to manage anxiety is to take care of yourself. Anxiety is like a fire that burns inside of you. Knowing how to put it out before it consumes you is crucial. Managing anxiety requires you to move past your feelings of stress and find healthy ways of dealing with them. 

If you are feeling stressed, take some time to practice self-care. You don’t have to do anything fancy; do something kind to yourself.  


Anxiety is a normal part of life, but it can become a severe problem if it’s not addressed. Luckily, there are many effective ways to deal with anxiety. The best way to manage anxiety is to prevent it from developing in the first place. Deep breathing, exercising regularly, and practicing self-care are all simple ways to avoid anxiety. If you find yourself experiencing an anxiety attack, take a few minutes to breathe deeply and focus on releasing your pent-up emotions. If you’re stressed, try to channel those feelings into something positive. Anxiety is a natural reaction to stressful situations that can be controlled by taking care of yourself. By implementing some of these strategies, you can manage your anxiety and prevent it from controlling your life. 


Most Popular