Jun 13, 2024, 03:49 PM IST

7 ways to cope up with anxiety attacks 

Shweta Singh

An anxiety attack is a sudden, intense episode of overwhelming fear or panic, often accompanied by physical symptoms like a racing heart, shortness of breath, and dizziness.

 Here are seven effective methods to cope with anxiety attacks:

Practice slow, deep breathing by inhaling through your nose for four counts, holding for four, and exhaling through your mouth for four. This helps calm the nervous system.

Deep Breathing Exercises

Engage your senses by identifying five things you see, four you touch, three you hear, two you smell, and one you taste. This helps bring you back to the present moment.

Grounding Techniques

Tense and then slowly release each muscle group from your toes to your head. This reduces physical tension and anxiety.

Muscle Relaxation

Repeat calming statements like "I am safe" or "This feeling will pass." Positive affirmations can help shift your mindset during an anxiety attack.

Positive Affirmations

Practice mindfulness or guided meditation to stay present and reduce anxious thoughts. Apps like Headspace or Calm can be useful tools.


Engage in physical activity, even a short walk or light stretching. Exercise releases endorphins and provides a distraction from anxiety.


Reduce or avoid caffeine, alcohol, and nicotine, as they can worsen anxiety. These substances can exacerbate symptoms and make management more difficult.

Limit Stimulants and Alcohol