Try a breathing exercise
You may find a breathing exercise helps you to manage anxiety and feel calmer.
Breathe… always remember to breathe. Take time to inhale. It’s the simplest thing, but is forgotten in panic attacks.
(See our page on relaxation techniques for more information about breathing exercises you can try.)
Try shifting your focus
You may find it helpful to shift your focus or distract yourself from the anxiety you are feeling. Look at a flower, a picture or something that you find interesting or comforting. Really notice the details, the colours and any smells or sounds.
I have fiddle toys like little puzzles, stress ball etc. to keep my hands and mind busy.
Listen to music
Listening to music you find peaceful or you enjoy, can help you to feel calmer.
I made upbeat playlists… put my headphones on, lay on my bed and close my eyes – lose myself in the music.
Try reassuring yourself
You may find it helpful to tell yourself that the symptoms you experience are actually caused by anxiety – it is not really dangerous, and it will pass. This can help you feel calmer and less fearful of future attacks.
Accept that this is how [I] feel at the moment, but it won’t last forever.
You may find that physical exercise can help you manage anxiety and panic attacks. Going for a walk or a run can help you get some time to yourself to think things over, away from everyday stresses.
I find physical training – playing with movement of my body through things like gymnastics, yoga and handstands – helps by allowing me to have fun.
I find going for a walk great, even if I can’t go far. I walk around the garden and eat my lunch outside.
If you're not able to do physical activities outdoors, or have limited mobility, try to think about what kinds of physical activities you can do indoors, such as exercising individual parts of your body at a time. (See our pages on physical activity for more information).
Keep a diary
You may find keeping a note of what happens each time you get anxious or have a panic attack can help you spot patterns in what triggers these experiences for you, so you can think about how to deal with these situations in the future.
You could also try keeping a note of times when you are able to manage your anxiety successfully. This might help you feel more in control.
I keep a photo diary of all the things I’ve managed to do! Makes me think "I can do this". So when I go and sit in a café, or go for a walk, I take a pic to record that I’ve done it, and look back when I feel scared… it encourages me that maybe I can do something [again] if I’ve done it before.
Eat a healthy diet
You may find it easier to relax if you avoid stimulants such as coffee, cigarettes and alcohol. Some people also find eating a healthy diet helps them to manage anxiety better (see our pages on food and mood for more information).
Now I look for natural ways to control the panic and anxiety, including meditation, exercise, breathing exercises, mindfulness and diet.
I have… cut out alcohol. Many think [drinking alcohol] helps with anxiety, but it actually makes it worse in the long run.
Yoga, meditation, aromatherapy, massage, reflexology, herbal treatments, Bach flower remedies, and hypnotherapy are all types of complementary therapy that you could try, and see if they work for you. You might find that one or more of these methods can help you to relax, sleep better, and manage the symptoms of anxiety and panic attacks.
For me, mindful breathing, meditation and Bach flower remedies are key tools to manage my anxiety.
[For me, it's] a hypnotherapy CD. I laughed when my husband brought it home; now I use it myself – very calming.
Many chemists and health shops stock different remedies and should be able to offer advice. For more information about complementary therapies, see:
A support group can give you the opportunity to share common experiences and ways of coping with others who are facing similar challenges. It is sometimes comforting to know that you are not alone.
How can I find a support group?
This information was published in February 2015. We will revise it in 2018.