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You are here: Home / Anxiety, My Friends / Anxiety Toolbox: Tips for Managing Anxiety and Panic

Anxiety Toolbox: Tips for Managing Anxiety and Panic

December 29, 2014 By Jenna 64 Comments

You guys.

I get so many emails and have so many conversations with people who suffer from anxiety but have no idea what to do about it. If one great thing comes from my daily anxiety and somewhat frequent panic attacks, it is that I might be able to help someone deal with anxiety in his or her own life.

So, I thought I would tap out anything and everything that helps me on anxious days (every day) and during panic attacks.

Read it over. Choose what you think might work for you. Give it a try. Tweak things to your liking. Store them away in your toolbox to use when needed. And, never forget that you can ask for help.

Create an anxiety toolbox full of anxiety remedies and tips for anxiety relief. Find panic attack help and lifestyle change that will bring you calm when you need it most. I particularly loved learning how a panic attack really works.

© whitestorm / Dollar Photo Club

Preventative Measures

Sleep: This season of my life (or having any child under 6) basically means crap sleep. So, I can’t always prioritize this. But, it is so helpful. So, when I am feeling particularly anxious, I let Mike know, and we make arrangements for me to get some quality sleep (or the best quality I can) during the night or a nap during the day. It is on those types of days that I have to put everything else on hold and make sleep happen somehow. Put your own oxygen mask on first, right?

Limit Sugar: I can barely eat any sugar at all these days. While I still crave it hugely in a big bad way, it is never worth an attack to me. Start thinking of alternative snacks you can have that don’t have such a high level of sugars. Fruits and low sugar baked goods usually are ok for me, and they often curb my cravings.

Limit Alcohol: This seems counterintuitive, but alcohol uses up vital calming nutrients (like fatty acids, vitamin Bs and folic acid) in its metabolism leaving less for your brain and body to use for relaxation. You also don’t sleep as restfully when there is alcohol in your system. I keep it to >1 drink per week.

No Caffeine: Don’t throw things at me. I never really started a coffee habit, so this is probably a bit easier for me than most people. I do LOVE the smell and taste of coffee, but the jitters it causes almost guarantee anxiety for me. I don’t even mess with decaf. If you can ever wean yourself, but you still want something warm to drink, try rooibos tea. Totally caffeine free, and it comes in lots of great flavors.

Drink Water: Did you know dehydration is a huge cause of anxiety in many people? Keep your water intake up. I am so bad at this. So very bad. But, here are some things I do to try to help myself.

Eat Protein: I don’t know about you, but I get shaky without protein. Make it part of each meal and snack.

Exercise: Oh, come on. You knew this would be in here. But it’s here for a reason. Wanna know a secret though? Two minute bursts of activity (think parking in a further spot, pacing while on the phone, etc.) that add up to 30 minutes a day is as effective as a more structured 30 minute workout when it comes to improving cardiovascular health. At least according to Oregon State University.

Know Your Triggers: This may take a while to figure out, but at least become aware of the fact that you should be watching for them. For me? Loud music or noises, visual clutter, and just sensory overload in general throws my anxiety out of whack. I also get increasingly anxious when I am overheated or when my blood sugar dips too low.

Cognitive Behavioral Therapy: Consider CBT to learn more ways to reprogram your brain and its reactions to stress.

Find Your Calm: What makes you calm? Not “What do you think should make you calm?” What makes you calm? For me, I need alone time to breathe, pray and read. I also need it every day.

Move Slowly: I am a chronic multi-tasker, get things done at light speeder. To prevent anxiety, I try to deliberately move slowly. Ex. When I empty the dishwasher, I make that the only thing I am doing. I focus on it. I take my time.  I don’t focus on being done, I just focus on the doing. I let things take as long as they take without worrying about doing more faster. This takes practice.

During a Panic Attack

Challenge the Attack: If you feel an attack coming on, do not shy away from it. Acknowledge it and tell the attack that is has 20 seconds to start. After that, you plan on going on with your day. For minor attacks, this sometimes will stop them before they start.

Breathing 7/11: Use your diaphragm to breathe in for 7 seconds and out for 11. The idea is to make sure you expel all of the air from your lungs before filling them back up. This prevents hyperventilation. Smell the roses and blow out the birthday candles.

Loosen Your Clothing: Take off any heavy jewelry and scarves. Remove heavy layers. Avoid wearing things like turtlenecks and other restrictive clothing.

Don’t Go There: I make it a rule to never let my thoughts go to the panic thoughts. I stop myself from thinking about taking care of my kids. I don’t wonder how I will manage another one. I don’t think about the future and the responsibilities I have. Yes, this takes practice, but I started to note the thoughts that really make my panic spiral. These ideas are fine to think about when I am not in an attack, but I strictly avoid them during panic. Instead of thinking trigger thoughts, I simply tell myself over and over, “Do not go there.”

Have a Mantra: A go-to phrase is nice during a panic attack. It is a calming thought that is readily available. I tell myself, “These are only uncomfortable feelings. They can’t hurt me.”

Time Them: Once I started timing my attacks, it was a game changer. I was able to see how long they normally last, and it is pretty consistent. For me, the first 10 minutes builds up, and the next 10 minutes calms down. After 20 minutes, I am feeling more normal, and after 30, I am usually able to resume normal activity. When an attack starts, I look at my watch.

Talk It Through: Find someone who won’t just tell you to calm down. Mike is so wonderful with this. He waits with me while I watch the clock and talks me through it like I am in labor. He believes in me and believes what I feel is real – because it is. Find yourself a Mike.

Stay Where You Are: Don’t try to drive home when you are in an elevated emotional state. It is dangerous. Get somewhere comfortable – heck a bathroom stall works sometimes. I also find pacing a bit helps too.

Observe: Ground yourself by making observations about the present. I feel the breeze. I smell… I hear…

Don’t Fight: When you are sure an attack is inevitable, just accept it. Fighting it only tells your body to keep panicking. Your goal is to convince your body that it is not actually in a panic situation. You are trying to turn off the panic switch. Let the attack happen, and practice the above tips to bring your body back to stasis.

After an Attack

Call in Backup: If you can swing it, have someone come take care of you and yours. I don’t need this after every attack anymore, but in the beginning and before I knew more about them (and sometimes after a particularly bad one still), I needed my mom to come take over. Even if it means she turns on the TV for the kids and feeds them granola bars while I take a nap.

Veg: If you don’t have anyone to help, please veg. Cancel whatever you can cancel, and take a mental health day. Going back at it when you don’t need to will just increase your already fragile stress level. Really decide what is necessary and what you just feel like you need to do.

Bare Minimum Mode: While you recover, go into bare minimum mode. This means no unnecessary housework or errands. No limit on TV. No worries about meals. Leftovers, sandwiches and carry-out are all acceptable and edible options.

Supplements and Oils

Doterra Essential Oils: Serenity, Balance, Lavender, Wild Orange, Frankincense applied daily and during an attack.

Fish Oil: Take daily. I use Nature Made brand.

Vitamin B Complex: Again, Nature Made taken daily.

Medications

Zoloft: This is the most widely studied SSRI when it comes to pregnancy. Of course there are risks with anything you put in your body, but you have to decide if the benefits of the medication outweigh the potential risks. As my doctor explained to me, Zoloft does present a risk for heart problems in your baby, however, the risk factor is no larger than a child who has not been exposed to the medication. Your child has the same risk whether or not you take it.

Xanax: (not during pregnancy or nursing) This was very helpful to me in the beginning of understanding my attacks. I didn’t have the information I have now to work through my anxiety, so Xanax was a great way to get a hold of myself until I could understand. I haven’t used it in years now, but I still carry an expired bottle in my purse. I suppose just knowing it is there is calming?

Prayers

St. Dymphna: My favorite Saint is the patron of those suffering from nervous and mental afflictions. “Hear us, O God, Our Savior, as we honor St. Dymphna, patron of those afflicted with mental and emotional illness.” I keep her chaplet in my purse as well.

Rosary: When I am feeling well, I can pray one, but sometimes I am too anxious to concentrate. But clutching a rosary even when you can’t pray it is like hugging your mamma.

Daily Mass: We don’t go daily, but I do try to make it to weekday Mass a couple of times a week. You might think this would cause more anxiety with the kids, but God seems to be blessing my efforts. Besides, isn’t church just the safest and most calming place to be?

Links

Conquering the Panic Attack

What I’ve Written on the Topic

Understand how a panic attack works and use the knowledge to rationalize with yourself.

Postpartum Progress

My Anxiety Pinterest Board

Foods That Help Anxiety:

blueberries, fatty fish, legumes, peaches, maca root (not during pregnancy or nursing), acai berries, bananas, flax seeds, 100% whole grains, chamomile tea, kefir, almonds, leafy greens (spinach, kale, seaweed)

Try mixing lots of these things in smoothies each morning. And remember, just eating well in general is so beneficial.

Keep Living Your Life:

It might seem like sometimes the only thing you do is treat prevent and maintain your anxiety levels. I still feel that way. Often, I just want a cup of coffee and some cheesecake while I stay up until 2am after not taking any pills. Or, on the other end of the spectrum, I find myself wanting to just give up trying. It’s too much effort.

But, when you start to shut down, when you start to avoid parts of life because of anxiety, it is already winning. Don’t let a fear turn into a phobia. Find out how to manage your anxiety in the midst of life. Don’t avoid life because of anxiety.

Consider creating a flexible weekly schedule for yourself. Pick one simple, free and relaxing activity to do by yourself or with kids each day. Getting out of the house works wonders for maintaining anxiety levels. Just remember to make time for what you’re going to do. With kids, nothing can be calm and rushed at the same time. Find joy in the process because when you dwell on what else you could be doing, anxiety rises.

Finally, make an effort to limit social media. Even if you don’t think it causes stress in your life, I will guarantee it does. Make a commitment to do more living outside of the Internet. Be present in your life.

 .

And, I hope you know I’m not a doctor. So, you know, keep all that in mind when you heed my words. 

 .

 

 

 

 

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  1. Life on a Dirt Road/BornForTravel.com says

    December 29, 2014 at 8:30 am

    Fantastic post. I have someone in my family who would benefit! Thank you!!

    Reply
  2. kim says

    December 29, 2014 at 8:53 am

    your amazing and i appreciate all your info – youre very right

    Reply
  3. Mandi Richards says

    December 29, 2014 at 9:30 am

    Thanks for this, Jenna. Your tips sound so helpful: I’ve struggled with depression for years but my miscarriages have brought on anxiety. It feels overwhelming to deal with on top of the grief and I haven’t dealt with it well at all, mostly because I’m just so angry about it that I haven’t sought help.

    Reply
  4. Pat says

    December 29, 2014 at 10:04 am

    This is so helpful! I hope anyone suffering from this disorder reads this!!

    Reply
  5. Laura the Ringmistress says

    December 29, 2014 at 10:30 am

    Good tips. I suppose much of this could also be qualified with “do what works”. I added caffeine back in when I realized that one of my triggers was feeling scatter-brained, which the caffeine helped. But I have to balance it with more water overall.

    Reply
  6. Molly W says

    December 29, 2014 at 11:16 am

    After one of my pain attacks this summer I was explaining to my son about what happens. What he told me afterwards has become my mantra “The monsters aren’t going to get anybody”.

    I’ve also found peace in repeating “Jesus I trust in you”.

    Also Folate has been shown to have a good affect on brain chemistry, particularly for women who don’t absorb enough already.

    Another tool in my book are things like logic puzzles, something that occupies my brain, but has nothing to do with other people, being online, finances, etc.

    Reply
  7. Kathy says

    December 29, 2014 at 12:21 pm

    I do use most of these also except I use YL oils. I have found that taking vitamin D3 also helps.

    Reply
  8. LeAnna says

    December 29, 2014 at 12:48 pm

    This is really great. I totally hear you on sleep. When I start getting too anxious, I look at how much sleep I’ve had and if the answer is “not enough” then I force myself to stop dwelling on worries. It takes a lot of practice tho!

    Reply
  9. eysaint says

    December 29, 2014 at 1:24 pm

    Great list! Exercise is a must for me, and knitting and stitching are as well. Also, I have found that daily supplements of vitamin C and D help me a lot. I recently started using frankincense to help calm me at night, and I am amazed at how much it has helped me.

    Reply
  10. Melody says

    December 29, 2014 at 1:28 pm

    This is wonderful Jenna! Thank you! I also suffer from anxiety and use many if these techniques to “keep calm”.
    So glad to read of someone else on a prescription anti-depressant while pregnant as well. When we decided to try and conceive, it was really hard for me to make the decision to continue on my medication. But I’m glad I did, as I’m not sure I could have managed our fertility issues without it.

    Reply
  11. Jess says

    December 29, 2014 at 2:31 pm

    Great post! I had an “aha!” moment when I read somewhere (sorry, dear author, that I can’t remember your name) describing panic as a danger response to discomfort. For me, framing it that way really helped to put my triggers in perspective and get through the attack.

    Reply
  12. christy from fountains of home says

    December 30, 2014 at 8:39 pm

    Wow, this is a really great post Jenna. I’ve just struggled with anxiety in specific periods in my life, but would have loved to read a post like this during those times.

    Reply
  13. Laurel Muff says

    December 31, 2014 at 1:54 pm

    Thank you for addressing this and sharing your tips. Struggling with this can be paralyzing but these are all great things that will help you work through it.

    Reply
  14. yAMINI pARIKH says

    July 29, 2015 at 4:05 am

    AWESOME

    Reply
  15. Karen Villanueva says

    August 6, 2015 at 6:51 am

    While I was reading this I was thinking someone else understands I really am not the only one and it is real.Thank you

    Reply
  16. Lynne says

    November 28, 2015 at 6:04 pm

    Great tips- thanks.
    Just one thing- Zoloft is an SSRI, not an NSAID…

    Reply
  17. Chera Stuart says

    December 4, 2015 at 10:52 pm

    Just wanted to stop by and say thank you, so much for sharing! This has helped me so much.

    Reply
  18. Anne says

    January 5, 2016 at 6:10 pm

    What an excellent, comprehensive list. Thankyou – very helpful, as I look for ways to manage anxiety levels that suddenly seem to have gone through the roof. One more that I’ve been noticing: consider whether your reading and TV choices might be aggravating your anxiety. I’ve begun to realise that when I’m watching or reading something violent or very suspenseful, even if well-written/produced and not gratuitous, all my anxieties come to the surface. Not sure why, as these aren’t areas where my fears lie particularly, but definitely linked.

    Reply
  19. Full hands and heart says

    February 10, 2016 at 11:05 pm

    What a wonderful article to have happened upon! This is such a helpful list and the more I read, the more I feel it was written just so I could read it! I love how you compare gripping the Rosary to huggin’ your momma. When I was at my most anxious I would sleep with mine under my pillow and it is how I was able to calm my heart and redirect my mind. Thank you so much for writing this!

    Reply
  20. test says

    February 16, 2016 at 1:52 am

    lookie here

    Reply
  21. Katie says

    March 15, 2016 at 11:57 pm

    This is really helpful. Thank you

    Reply
  22. April Nelson says

    March 25, 2016 at 11:38 am

    Thank you so much for great tips, It’s important to remember that everyone can control anxiety. There are very few one size fits all approaches to combatting your anxiety symptoms. Commit to a method that you’re willing to try, and if it doesn’t work, move on to the next one.

    Reply
  23. AliceGaunt says

    May 25, 2016 at 6:21 am

    heyy!!!!

    indeed its a very nice share

    Anxiety takes many forms and occurs for a multitude of reasons, but in essence it is fear.And aftre reading this I can say that this is the perfect guide for those who really suffers from axiety problem..
    There are many ways to get relief from this problem…

    As communicate with those around you and those you love and care for. Its good to talk!

    Your relationships bring us the greatest joy in life, and those with good support networks cope better in difficult times and better in stressful situations.This is the best way to manage this problem…

    Thank you so much for sharing your great ideas…
    God Bless U!!!!

    Reply
    • Cynthia Sanderss says

      July 20, 2017 at 11:49 pm

      I am you, totally. I’ve been diagnosed with severe Anxiety Disorder. I was married to a wonderful man for 15 yrs. He was finally diagnosed as Bi-Polar 5 years into our marriage. He was great as long as he stayed on his meds. He seemed great great the day before he took his life. That’s when the attacks started with me. They rushed me to the ER the first couple of attacks. I thought this is the end. I still see a shrink and on Klonopin. They tried to get me off it and 6 days later BAM right back to day 1. Your words of encouragement were so great. I know God led me to this site. Thank You so much and God Bless…

      Reply
  24. Silas Knight says

    June 24, 2016 at 2:17 pm

    You have some great tips here for dealing with anxiety. I have a friend who deals with anxiety attacks on a regular basis, so I’m sure he’ll appreciate these. I especially like the section on what to do during an attack, I think talking it through and timing the attacks are two great tips.

    Reply
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  26. Maria says

    July 11, 2016 at 11:14 am

    Excellent information. Thank you!

    Reply
  27. letstalkanxiety says

    July 18, 2016 at 2:47 am

    Hi

    Thanks for sharing such a thoughtful article. There are a huge numbers that suffering from panic attacks in their daily life. I think this article will be very helpful for them.

    Reply
  28. Denise says

    October 23, 2016 at 2:14 pm

    Great post! Once I realized my coffee habit contributed to my anxiety I cut down to one cup a day. I can defeintly see an improvement. I also take a protein supplement daily and mostly drink water. I’ve never been a heavy drinker but, now I only enjoy alcoholic beverages once a month. I’ve also been working to make my daily schedule more flexible though I feel I spend 80% of my day on a computer doing blog-related activities.

    Reply
  29. Denise says

    October 23, 2016 at 4:48 pm

    Thanks, while I know I’m far from perfect I want to do everyting possible to improve my quality of life.

    Reply
  30. Alex says

    November 27, 2016 at 2:59 pm

    I have anxiety, and experience mild panic attacks at least twice per day. One thing that I will often do is get out a price of paper, a peice of chalk, or find a whiteboard and start drawing! My hands tend to get really shaky, but as long as I’m expressing what’s on my mind (or my dogs, or a happy memory-anything that will help), those scary feelings will soon go away.

    Reply
  31. Lj says

    December 6, 2016 at 7:58 pm

    Thank you for this post!!

    Reply
  32. Jenny R. Wear says

    March 1, 2017 at 9:12 am

    May I put a link to this on my high school counseling website? I think this information would be very beneficial to my kids and their parents.

    Jenny Wear
    Counselor
    Model High School

    Reply
  33. Ryan says

    August 29, 2017 at 4:30 pm

    These are great tips for managing anxiety and panic. Limiting your sugar take seems like a great preventative measure. Thanks for sharing.

    Reply
  34. Asia says

    December 7, 2017 at 8:25 am

    Thank you thank you thank you for this post. I recently started experiencing anxiety attacks. I will forever use this as my guide.

    Reply
  35. Anne says

    April 3, 2018 at 12:53 am

    I’ve just come back to this yet again, as a reminder as I enter what’s likely to be a stressful period, and can feel my anxiety levels rising. One of the best things I’ve ever read on the subject – really good, practical advice for dealing with anxiety. Thankyou. A pity I can’t save it on Pinterest though – every time I need it have to start by trying to find it again!

    Reply
  36. Anne says

    April 3, 2018 at 1:12 am

    This post is my go-to when my anxiety levels are rising. The best practical list I’ve ever found. Lots of wisdom on here – Thankyou.

    Reply
  37. Anne says

    April 3, 2018 at 1:12 am

    This post is my go-to when my anxiety levels are rising. The best practical list I’ve ever found. Lots of wisdom on here – Thankyou.

    Reply
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    July 19, 2018 at 1:36 am

    Thank you so much for taking the time to share all of these things. This helped me so much right now reading this ?

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