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How to cope with an anxiety attack.

Updated on January 3, 2018

Coping with an anxiety attack

For those of you who suffer from anxiety, whether that be on a regular or irregular basis, will fully understand the magnitude in which you can feel yourself becoming quickly overwhelmed, I know I personally do!

It is surprising how quickly your emotions and fight or flight mode can kick in, the minute you feel either of these begin, then this is the best time for you to try the below five tips for coping with an anxiety attack.


1. Breathe

2. Fix your focus

3. Get rid of your adrenaline

4. Positive affirmation

5. Remain in the situation (if safe to do so)

Tip 1: Breathe

This tip sounds the simplest, yet it is the one thing that most people experiencing an anxiety attack forget to do. If you are starting to experience an anxiety attack you are more than likely going to be taking short shallow breaths, this is not only bad for you it can also increase the engagement of your fight or flight mode.

The best thing to do is to become aware of your breathing, and attempt to slow it down, in through the nose and out through the mouth, deep breath in followed by a long breath out.


In through the nose & out through the mouth.

Tip 2: Fix Your Focus

This tip is all about familiarisation, one of the best ways of coping with an anxiety attack is to feel comfortable in your surroundings. This can be challenging when you are outside of your home / comfort zone, however it can be easily done by looking for five different focus points so you are aware of your surroundings.

This could range from a post box to a convenience store, you want to ensure that the five focus points that you choose cover 360 degrees around you, or as close to it as possible, doing this should immediately begin to lower your anxiety levels.

Top five tips for coping with an anxiety attack - Fix your focus
Top five tips for coping with an anxiety attack - Fix your focus

Tip 3: Get Rid of Your Adrenaline

This tip can be a difficult one to complete when you are out in public, however on the flip side it can be a fun one to participate in when you are indoors.

The idea behind this tip is that when your anxiety levels increase, your natural instincts kick in, this is essentially your 'fight or flight' mode, thus leading to a straight rush of adrenaline. The adrenaline rush can sometime come in many forms, the one that particularly effects me is heart racing, bright red cheeks and a sense of being woozy.

You can get rid of your adrenaline by exercising, shouting at the top of your lungs, tapping quickly and so on, obviously the way in which you get rid of your adrenaline will differ depending on your surroundings. It is important however that no matter which way you get rid of your adrenaline is done in a safe manner for both yourself and anyone else around you.

Tip 4: Positive Affirmation

If you have landed on this page by searching, or are a lover of binge watching youtube videos, then you will have probably heard the term positive affirmations before.

By this I do not mean by telling yourself I'm alright everything is fine, although that may be effective for you, the idea is that the minute your anxiety begins tell yourself that you are excited, as opposed to being anxious. The reason behind this is that the feelings and emotions that your body experiences during excitement are exactly the same as the experience during anxiety.

This will not help immediately however if you continue to do this every time your anxiety levels begin to rise, you will find yourself being less anxious each time.

Top five tips for coping with an anxiety attack - Tell yourself that you are excited
Top five tips for coping with an anxiety attack - Tell yourself that you are excited

Tip 5: Remain In The Situation

When you are experiencing an anxiety attack, remaining where you are can sometimes be one of the hardest things to do. However after approximately 20 minutes from the initial anxious feeling your brain will begin to realise that actually the situation you feared is not happening, and you will begin to feel your anxiety levels lower.

Once again you must use your common sense with this, if you are stood in the middle of a road anxious of being run over, then it is not the best idea to remain there for 20 minutes!

Please take care of yourself when you are experiencing an anxiety attack, hopefully the above tips will be quite relevant and useful for you. Please do not forget to watch the video within this post, and let me know in the comments below if you have any other ways of coping with an anxiety attack.

Top Five Tips For Coping With An Anxiety Attack Video


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    • profile image


      3 years ago

      Good lad hope people you are trying to help with this are listening as you know what this is like

    • profile image


      3 years ago

      So very helpful information

    • John Brotherton profile imageAUTHOR

      John Brotherton 

      3 years ago from United Kingdom

      Thank you for your kind words, Deep breathing is certainly most effective.

    • denise.w.anderson profile image

      Denise W Anderson 

      3 years ago from Bismarck, North Dakota

      These are great tips! Anxiety attacks are no fun, and can be pretty scary. Deep breathing is one of the most important things we can do to slow things down and remain grounded when the attack hits. I, too, have learned that from experience!

    • profile image

      Tracy Lambert 

      3 years ago

      Very informative and helpful John. Very pleased how far you have progressed. Keep battling on xx


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