Anxiety and panic attacks can be overwhelming, but there are effective coping skills you can learn to manage and reduce their impact. When anxiety or panic strikes, it’s crucial to have strategies in place that can help you regain control over your body and mind. Here are some proven coping skills to help manage anxiety and panic attacks.
Deep Breathing Techniques
One of the most effective ways to calm anxiety and panic is to regulate your breathing. Anxiety often causes shallow, rapid breathing, which can lead to dizziness, shortness of breath, and increased heart rate—symptoms that can exacerbate the feelings of panic. Learning how to breathe deeply can activate your body’s relaxation response, signaling that it’s safe to calm down.
How to Practice Deep Breathing:
- Find a comfortable position, either sitting or lying down.
- Slowly inhale through your nose for four counts, allowing your abdomen to rise as you breathe in.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for six counts, allowing your body to relax as you release the breath.
- Repeat this process several times until you feel your heart rate slow and your mind start to calm.
This technique can be used during moments of acute anxiety or panic, as well as a daily practice to help reduce overall anxiety levels.
Grounding Techniques
Grounding exercises are designed to bring your attention back to the present moment, helping to reduce the feelings of disconnection or unreality that often accompany anxiety and panic attacks. These techniques focus on your five senses and can quickly reorient your mind when you feel overwhelmed.
Popular Grounding Technique – The 5-4-3-2-1 Method:
- Identify five things you can see around you.
- Identify four things you can touch or feel (your clothes, a surface, etc.).
- Identify three things you can hear.
- Identify two things you can smell.
- Identify one thing you can taste (even if it’s just the lingering taste in your mouth).
By focusing on your environment, you can interrupt the anxious thoughts and refocus on what’s real and present, helping to bring your mind back from a state of panic.
Progressive Muscle Relaxation
Anxiety and panic attacks can cause significant muscle tension, leading to discomfort and a feeling of tightness in your body. Progressive Muscle Relaxation (PMR) is a technique that helps release that tension and encourages relaxation by tensing and relaxing different muscle groups one at a time.
How to Practice PMR:
- Starting with your feet, tense the muscles as tightly as you can for about five seconds, then release.
- Move up to your calves, thighs, abdomen, arms, and neck, tensing each muscle group for five seconds before releasing.
- Focus on the difference between the tension and the relaxation, allowing yourself to sink deeper into a state of calm as you work through each muscle group.
This technique not only helps relieve physical tension but also shifts your focus away from the anxiety, allowing your mind and body to relax.
Mindfulness and Meditation
Mindfulness helps manage anxiety by keeping you grounded in the present and focusing on the here and now, rather than worrying about the future or ruminating on past events. Regular mindfulness practice can increase your awareness of how anxiety manifests in your body and mind, making it easier to intervene early when anxiety starts to rise.
How to Practice Mindfulness:
- Start by sitting in a comfortable position and focusing on your breath.
- Pay attention to the sensations of breathing: the rise and fall of your chest, the coolness of the air as you inhale, and the warmth as you exhale.
- If your mind wanders (and it will), gently bring your attention back to your breath without judgment.
- The goal isn’t to empty your mind but to become aware of your thoughts and gently redirect your focus to the present moment.
Even just a few minutes of mindfulness practice each day can help reduce the intensity of anxiety and provide you with a tool to calm yourself during an attack.
Cognitive Restructuring
Anxiety is often fueled by irrational or catastrophic thinking, where the mind races to the worst possible outcome. Cognitive restructuring is a technique from Cognitive Behavioral Therapy (CBT) that helps you challenge and reframe these anxious thoughts.
How to Practice Cognitive Restructuring:
- When an anxious thought arises, write it down or say it aloud.
- Ask yourself: Is this thought realistic? What evidence supports or contradicts this thought?
- Consider alternative, less catastrophic outcomes.
- Replace the anxious thought with a more balanced, realistic statement.
For example, if you’re anxious about a work presentation, you might initially think, “I’m going to mess up and everyone will think I’m incompetent.” With cognitive restructuring, you might challenge this by saying, “I’ve prepared for this presentation, and even if I stumble, it doesn’t define my abilities.”
Engaging in Physical Activity
Physical activity is a powerful way to manage anxiety and panic attacks. Exercise releases endorphins, the body’s natural mood boosters, and reduces stress hormones like cortisol. Whether it’s a brisk walk, a yoga session, or a workout at the gym, moving your body can help burn off nervous energy and reduce anxiety symptoms.
Tip: Find an activity you enjoy so that exercise doesn’t feel like a chore. Even light stretching or going for a walk can make a significant difference in your anxiety levels.
For Coping Skills That Best Fit Your Needs, Call Dr. Messina & Associates
While anxiety and panic attacks can feel overwhelming, having a set of coping skills in place can help you regain control when these episodes arise. Techniques like deep breathing, grounding, muscle relaxation, and cognitive restructuring provide immediate relief, while regular mindfulness practice and physical activity can help manage long-term anxiety. If your anxiety or panic attacks continue to interfere with your daily life, seeking professional help from a counselor or therapist can provide additional tools and support. At Dr. Messina & Associates, we are here to guide you through personalized therapy options to help you take back control of your mental well-being.
