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Ways to Relieve Anxiety Attacks

Anxiety attacks are intensely uncomfortable for anyone to experience and even worse when they happen in public. The most important part of recovery is learning ways to relieve anxiety attacks so that they diminish in intensity and frequency. In addition to taking anti-anxiety medications, there are lifestyle changes and strategies that can make a drastic difference.

  1. Understand the Symptoms

    • The symptoms of an anxiety attack can be very scary to experience, which in turn makes you panic even more. Understanding what causes the symptoms can be reassuring and eliminate or even prevent more panic. Anxiety attacks are caused by the body going into a "fight or flight" reaction, even when there is no imminent danger. "Fight or flight" is the body's natural survival instinct that prepares the body to fight in the face of danger (such as being attacked and defending yourself) or fleeing a dangerous scene (such as being chased by a bear). Know that you are not having a heart attack, but an increase in adrenaline that causes the heart to beat faster. Write down the causes of your bodily symptoms and read it during a panic attack to remind yourself there is nothing to fear. See Resources for an article that explains the causes of symptoms.

    Exercise Regularly

    • Physical exercise is one of the most effective methods for reducing anxiety, especially a regular regimen of cardiovascular exercise. There are many physiological benefits to exercise such as reduced skeletal muscle tension, rapid metabolism of excess adrenalin and a discharge of pent-up tension or frustration. Exercise also provides an improved sense of well being. Take up a cardiovascular exercise program like swimming, jogging or cycling, or join an aerobics class.

    Eliminate Stimulants

    • Stimulants, most notably caffeine, aggravate anxiety and trigger panic attacks. Caffeine increases sympathetic nervous system activity and adrenaline release, which is the same physiological response that you experience during stress. Nicotine, alcohol, illegal substances and sugar are also aggravating culprits. Choose caffeine-free drinks and limit alcohol intake.

    Practice Regular Deep Relaxation

    • Practicing any form of deep relaxation can produce generalized relaxation if practiced on a regular basis, preferably daily. In addition to reducing cumulative anxiety and stress, relaxation also enhances concentration and increases your energy level. Common forms of deep relaxation include abdominal breathing, yoga, progressive muscle relaxation and guided imagery. Make a goal of spending 20 to 30 minutes a day on deep relaxation. See Resources for a more detailed explanation of different forms of meditation.

    Acknowledge and Express Emotions

    • Pent-up feelings of anger, sadness and frustration is another culprit when it comes to anxiety attacks. Feelings involve a total body reaction. When you are excited you may feel the need to run around, and when you are sad you may feel the need to lie down or sleep. Expressing feelings in a healthy way will improve your physical and mental well being. Start a journal, talk to a close friend or express anger in an appropriate manner (such as hitting a punching bag or screaming into a pillow).

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