Learn How To Prevent Anxiety Attacks With These 7 Strategies

Medically reviewed by Majesty Purvis
Updated February 22, 2024by BetterHelp Editorial Team
Content Warning: Please be advised, the below article might mention trauma-related topics that could be triggering to the reader. Please see our Get Help Now page for more immediate resources.

If you’ve had an anxiety attack, you know it can be an uncomfortable and challenging experience. The symptoms of anxiety attacks can be difficult to manage, potentially signaling the existence of a mental health condition. 

Though it is generally not possible to prevent panic attacks completely, there are several steps you can take to lower the chances that they will occur.

In this article, we’re discussing seven strategies that may help you reduce the risks of anxiety attacks and decrease their severity if they arise in your life. 

Online therapy can help you manage anxiety

What are anxiety attacks?

According to the American Psychological Association, the term anxiety attacks is often used to describe panic attacks, which are sudden episodes of intense apprehension and fearfulness in the absence of actual danger. While the terms anxiety attack and panic attack are often used interchangeably, the former is not a recognized label. An individual who experiences frequent anxiety attacks may live with an anxiety disorder called panic disorder.

Panic attacks can occur without warning and in the absence of a specific trigger. Their symptoms may also mimic serious physical health concerns, such as a heart attack, potentially leading to worsening anxiety. 

Some of the most common symptoms of anxiety attacks include: 

  • Nausea
  • Sweating
  • Breathlessness
  • Heart palpitations, increased heart rate, and chest pain
  • Dizziness
  • Trembling or shaking
  • Fear of dying or losing control

What causes anxiety attacks? 

There isn’t a unified theory as to the causes of panic disorder and panic attacks. It is thought that genetics, alterations in brain structure or function, and trauma can all contribute, though the specific causes can vary depending on the individual and their current circumstances. Other common contributors to anxiety attacks include: 

  • Extended periods of stress (e.g., a high-pressure project at work, a prolonged family conflict)
  • Comorbid mental health conditions (e.g., obsessive-compulsive disorder, depression, agoraphobia)
  • Personality factors (e.g., highly nervous disposition)
  • High caffeine intake
  • Physical illness

How do i prevent anxiety attacks?

While you can’t necessarily ensure an anxiety attack will not occur, you can reduce your stress levels and limit the severity of episodes. Some of the following strategies can decrease the chances of an anxiety attack while others can help you address one when it arises. If you believe you’re living with panic disorder or another anxiety disorder, consider consulting with a healthcare professional who can help you determine how the below techniques may fit into a comprehensive treatment plan. 

1. Breathe deeply

A common symptom of anxiety attacks is shortness of breath. Breathing exercises can help you not only normalize your breathing during an anxiety attack but also ease physical tension and quiet your mind. You can also practice deep breathing regularly to reduce your stress levels, which may decrease the odds of your experiencing a panic attack. Breathing exercises can help you become more aware of your natural breathing patterns and help you find your baseline in a moment of heightened anxiety.

Common deep breathing exercises include: 

  • Abdominal breathing or belly breathing, which focuses on shifting breath away from the chest (where we tend to engage in more shallow, rapid breathing) and toward the abdomen. 
  • Pursed lip breathing, which involves relaxing your shoulder and neck muscles, inhaling slowly through your nose for two counts, then puckering your lips while exhaling slowly for four or more counts.
  • 4-7-8 breathing, which involves inhaling for a four-count, holding your breath for a seven count, and then breathing out for an eight-count.

A mental health or medical professional may have other recommendations for breathing exercises based on your symptoms and health history. 

2. Exercise regularly

There is a strong link between physical activity and reduced stress. You can exploit that connection and reduce the risks of anxiety attacks by exercising regularly. Experts recommend engaging in 30 minutes of moderate to high-intensity exercise at least five days a week to reduce anxiety.

Getting regular exercise, however, doesn’t have to mean engaging in high-intensity workouts. Instead, your goal can be to find a physical activity that brings you joy and gets your body moving. You can even break it up throughout the day. You might take a 15-minute walk during your lunch break, followed by a 15-minute dance workout in the evening, or perhaps a longer stroll with a friend in your neighborhood. 

3. Maintain a balanced diet

Researchers have found connections between certain nutritional patterns and anxiety. For example, diets high in fruits and vegetables have been associated with lower anxiety levels, while those high in fat and refined carbohydrates have been linked with higher anxiety levels. 

In addition to regular, nourishing meals, your doctor may also recommend increasing your protein and fiber intake, steering clear of sweetened beverages, and incorporating more whole foods. Consider reflecting on your eating habits and note any foods or substances that may increase the likelihood of anxiety attacks.  Caffeine, for instance, has been proven to exacerbate anxiety. 

4. Practice mindfulness

Mindfulness is a state of enhanced awareness of one’s feelings, thoughts, and environment. By practicing mindfulness, you can achieve an increased connection to the present, which can help you quiet your mind and better control thoughts that may contribute to anxiety.  

To engage in a brief mindfulness exercise, find a quiet place to sit or lie down. While breathing deeply, bring your attention to your feelings, both physical and emotional. Are you warm, happy, tired, relaxed? Take note of your surroundings. How does the air feel? What smells are you encountering? If you notice your mind drifting from the present, try to bring it back gently. 

Mindfulness is an especially versatile practice—one that you can utilize almost anywhere. You can cultivate mindfulness while working, exercising, walking, journaling, or engaging in any other slow, reflective activity. 

5. Tap into hobbies

Sometimes, occupying yourself with a favorite hobby—or trying a new activity—can be a healthy distraction from anxiety. Research shows that participating in leisure activities can lead to improved mental well-being. You may even find that one of the mindfulness activities mentioned above becomes one of your favorite hobbies. 

Some restful, restorative hobbies include:

  • Crafting or making art
  • Watching a movie or TV show
  • Joining a hiking group
  • Listening to music
  • Cooking

Beyond this short list, there are hundreds of hobbies to pick up and explore. Take your time to explore activities that align with your temperament, interests, and social needs, and don’t be afraid to venture beyond your comfort zone. 

6. Join a support group for anxiety

If you live with panic disorder or another anxiety disorder, it’s important to remember that you’re not alone. Many people experience anxiety attacks—in fact, the American Psychiatric Association reports that anxiety disorders affect nearly 30% of adults at some point in their lives. Many people seek out in-person or online support groups to connect with other people with anxiety. In these groups, you may give tips for preventing anxiety attacks, exchange stories, and provide emotional support to people who understand what you’re experiencing.

Online therapy can help you manage anxiety

7. Connect with a mental health professional 

While you can use many of these strategies to reduce the risks of panic attacks at home, you don’t need to address anxiety alone. A licensed therapist can offer personalized tips for preventing anxiety attacks, and help you build a self-care plan that reflects your interests and goals.

A growing body of research supports the use of online therapy for a variety of mental health conditions, including anxiety disorders. For example, in a wide-ranging review of meta-analyses—which included 166 total studies—researchers concluded that online cognitive behavioral therapy is an effective form of care for a variety of anxiety disorders. Cognitive behavioral therapy is a widely utilized modality for anxiety, helping participants recognize and replace negative thought patterns that may be underlying symptoms. 

It you’re experiencing anxiety attacks or similar mental health-related concerns, consider connecting with a licensed therapist online. With an online therapy platform like BetterHelp, you can work with a mental health professional remotely, which can be helpful if anxiety makes it hard for you to leave home. You can also reach out to your therapist outside of sessions, allowing you to clarify points made during therapy or ask questions about anxiety attacks anytime.  

Takeaway

Anxiety attacks can be challenging, often leading to uncomfortable mental, physical, and emotional symptoms. However, they can also be mitigated with the right approach. By evaluating certain areas of your life—like your exercise routine, hobbies, and diet—you may identify common contributors to your anxiety, as well as new ways to enrich your life. A licensed therapist can guide you through this reflective process. With the support of a professional, you can gain the tools and self-knowledge to reduce the risks of anxiety attacks and live a happy, healthy life.
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