What do I do about controlling anxiety attacks?

Anxiety is the mind and body's reaction to stressful, dangerous, or unfamiliar situations. It's the sense of uneasiness, distress, or dread you feel before a significant event. A certain level of anxiety helps us stay alert and aware. 

For example, the Fear Cycle- Voluntary Anxiety attacks happens as a result of the following: An alarm or triggers goes off (like worries) that activate the stress response cycle. As a result of the alarm or trigger, stress hormones are activated, causing strong feelings, that lead to body changes, such as anxiety attacks. So, it's important to understand how environmental alarms or triggers set off the Fear Cycle, potentially leading to anxiety attacks.

As such, some common and effective ways, based on current research to manage anxiety, include the following: 

Engaging in slow-relaxed diaphragmatic breathing: causes the body to trigger a natural tranquilizing effect. You can count and breath slowly at the same time. 

Distractions: using distractions (distracting yourself) can help prevent anxious thinking. Distraction can include using stress balls or other devices (sensory or touch oriented) to help manage anxiety attacks. 

Reframing: reframing anxious behavior can also help manage anxiety. Anxiety can also be caused by our imagination for thinking about the worst in any given situation. Therefore, reframing a situation or a thought to a positive or healthier thought can often help manage anxiety attacks.  

Physical exercise: Physical exercise has also been linked to reducing anxiety and/or managing anxiety attacks. I recommend you read Spark, by John Ratey, who focuses on the mind-body connection and how exercise optimizes brain functions and supports mental health. In Ratey's book he describes the benefits of exercising and what specific exercises you can utilize to help manage anxiety. 

Mindfulness: focus on a person's ability to be fully present, aware of where they are in the moment and not overly reacting or becoming overwhelmed. I would suggest if you have a Smart phone to download the Mindfulness Coach App. The app provides various guided exercises to help you engage in mindfulness, such as breathing techniques and meditation activities. Medical intervention, such as anti-anxiety medication, is often the last resort when all other attempts of managing anxiety attacks are ineffective. 

Dr. Edward C. Jones