Learn to control anxiety attacks

Anxiety attacks can be very unpleasant, and often provoke the thought that it could happen again can provoke fear. However, it is important to know that those attacks are physically harmless and they can be controlled with medicines and with the help of several relaxation methods. Fear is the main cause of anxiety attacks, and all the reactions that follow are the consequences of the fear. In order to successfully overcome those attacks, you need to confront that fear, and then get to know all the symptoms that accompany it, and learn to control them.

Control your fear

Try to understand and visualize your fear and events that promote anxiety attacks. If you recognize the true causes fear and the anxiety attacks, you will be able to control them much easier than if you did not know what is behind your anxiety attack.

Imagine the worst case scenario

Our fears are often much bigger than is the actual seriousness of the situation you are facing. Try to visualize the worst case scenario, in order to actually realize that even the worst situation by itself it is not as terrible as we imagine it to be.

Deal with the cause of anxiety attacks

The worst thing you can do is avoid all situations and places that can lead to anxiety attacks. The actual fear of anxiety attacks can often be the main cause of actual attacks, but if you face and confront such situations, you can much easily understand that there is no real reason for fear or anxiety attacks.

Talk to the professional

In identifying and controlling the fear, the conversation with the therapist can help you to more easily recognize and confront your fears. However, even without the professional assistance, you can use some of the mentioned advices, in order to provide yourself the help you need.

Inner balance

Generally, anxiety attacks are usually controlled with relaxation techniques. Meditation, yoga and relaxation in nature can be a great way to achieve your inner balance, which will help in moments of coping with anxiety attacks.

Healthy living

Since substances such as caffeine, alcohol and drugs can worsen the panic attacks, these ingredients would be best to be avoided. It was found that physical activity such as regular exercise can help to reduce panic attacks. If the panic attacks are followed other disorders, such as depression, alcoholism, or drug abuse, such disorders should be treated separately.

Control the body’s reaction to fear


Breathe deeply and slowly. Managing change in breathing can be crucial to reduce the symptoms of panic attacks, and deep and slow breathing will reassure body and spirit.

Relax you muscles

In the case of anxiety attack, you might notice pain, stiffness and tension of the body. Tighten and relax each set of muscles. Focus on separate muscle groups, including the arms and legs, shoulders and back and facial muscles. Try to focus on relaxing your body because it can ease discomfort and reduce anxiousness.

Turn attention to something else

This is a great method to avoid the symptoms of panic attacks. If you think about the attack, you’re likely to increase the fear and its consequences. Instead do anything to distract your attention from the anxiety attacks.