Controlling Anxiety Attack


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Do you know ways of controlling anxiety attacks? What do you do when anxiety attacks strike? Normal anxiety usually subsides when the anxiety triggering factor disappears. For example someone who feels anxious when facing an exam will feel calm again after the exam is over. However, in contrast to normal anxiety, people who experience excessive anxiety will usually continue to feel anxiety for no apparent reason. The emergence of excessive anxiety is often caused by anxiety disorders.

People who experience excessive anxiety often feel excessive worry and fear constantly. Over time, this anxiety disorder can get worse and disrupt the quality of life of sufferers. So, how do we overcome these anxiety attacks?


Controlling Anxiety Attack – Tips To Overcome Anxiety Attack

Controlling anxiety attack

Anxiety occurs when we are in a high-pressure situation, such as dealing with deadlines at work, adjusting to new changes in life, or adapting to being a new mom. Some common symptoms of anxiety are abdominal pain, dizziness, sweaty palms and rapid heartbeat.

Anxiety is our body’s natural reaction to stress, which is actually useful for making us more aware of our surroundings and stay alert.

In your life, you will face many things that make you afraid, worried and anxious. To stop the anxiety from getting worse, you must recognize the warning signs of anxiety and find ways to deal with your anxiety.

The tips below might be useful to help you deal with anxiety.

Exercise regularly

Effective ways to control anxietyMany people are not accustomed to doing exercise, but studies report that doing exercise about five times a week can help reduce anxiety, stress and depression.

Without exercising, your stress will cause your muscles to tense and cause pain. When your body moves, excess energy will be expended and you will feel more mentally balanced. As a result, neurotransmitters (brain chemicals that communicate information throughout our brain and body) can be released, causing an increase in your mood and breathing. Exercising regularly can help you reduce anxiety.


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Have a healthy lifestyle

Effective ways to overcome anxiety

Living a healthy lifestyle plays an important role in controlling anxiety. You have to control aspects of your life from getting enough sleep to getting nutrition and hydration, because your body needs enough energy to work. The healthier your body, the less you experience anxiety.

The biggest problem for people with depression is lack of adequate sleep. Sleep helps you to balance your body as well as psychological conditions. Sleep time is also a time for you to relax completely. You must have enough sleep to eliminate anxiety. Try to have a rest for 7-9 hours every night.

Changing your diet or taking supplements is clearly a long-term strategy. Research shows certain supplements or nutrients can help reduce anxiety. This includes: omega-3 fatty acids, ashwagandha, green tea, valerian root, dark chocolate (not excessive).


Also read: Overcome Depression by Sleeping


Practice relaxation

ways to control anxiety

Visualization is one of the many relaxation strategies that help you deal with anxiety. Try to imagine that you are in a relaxed place, beautiful beach or green garden with lots of flowers for example. Then you will be calmer and have the opportunity to calm your mind so that you can deal with stress naturally.


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Look for things that can distract you

Effective ways to control anxiety

Divert your mind, by starting a conversation with someone about a new topic that is not related to a problem that makes you anxious is also a good idea to forget anxiety. If you don’t think about anxiety, the problem might not be in your mind and you can enjoy the conversation.

Limit access to negative things from the media and not let them influence your mind. Use your iPod or other portable media player to download audio books, podcasts, or music, or whatever you like and enjoy.

Start with small goals

Ways to overcome anxiety attackYou might have heard words like something started gradually. Build small goals and fulfill those goals every day.

Don’t try to set too many big goals because you might feel overwhelmed and anxious. You can divide it into your to-do list, for example instead of writing “cooking dinner” you can divide it into “dinner plans,” “ingredients to buy,” then “preparing dinner.”

Checking small tasks on your to-do list can give satisfaction when you complete them.

Identifying your triggers can take time and self-reflection. In the meantime, there are a number of things you can do to try to calm or calm your anxiety from taking over.


Quick ways to deal with anxiety

If your anxiety is sporadic and prevents you to focus on finishing your daily tasks, there are some quick homeopathic remedies that can help you control the situation. However, if your anxiety is focused on one situation, such as worrying about an impending event, you may see symptoms that occur shortly and usually subside after the anticipated event occurs.

Here are some tips for overcoming your anxiety quickly:

1. Understand your mindsetWays to control anxiety attack

Negative thoughts can take root in your mind and change the severity of the situation. One way is to challenge your fears, ask if that’s true, and see where you can take back control. Sometimes negative thoughts are just imaginative thoughts.


Also read: The Negative Effects of OVERTHINKING – What Does It Do To Our Health?


2. Practice to focus, take a deep breath

Overcoming anxiety attack

Try breathing for 4 counts and breathing for 4 counts for 5 minutes in total. By late evening, you will slow down your heart rate which should help calm you down.


Also read: Deep Breathing Exercise for Stress Management


3. Use aromatherapy

Ways to control anxiety attack

Whether it’s in the form of oil, incense or wax, aromas such as lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, which can potentially reduce anxiety.


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4. Take a walk or do yoga for 15 minute

effective ways to control anxiety attack

Sometimes the best way to stop anxious thoughts is to walk away from the situation. Taking the time to focus on your body and not your mind can help ease your anxiety.


Also read: Most EFFECTIVE MEDITATION Techniques: Overcome Anxiety Disorders


5. Write journals

Ways to overcome anxiety attack

Writing down what makes you anxious makes it out of your mind and makes it less frightening. This relaxation trick is very helpful for those who experience anxiety sporadically. It can also work well with someone who has a generalized anxiety disorder (GAD).


6. Drawing/Painting

If you have talents in drawing or painting, you can express yourself and divert your anxiety by doing something you are good at. The results will also be rewarding, you’ll feel better, plus get a sense of satisfaction with your work.

Check out this video where people with anxiety express themselves with face painting and make-up creativity.



If you find yourself struggling with anxiety, you must remember what you have achieved so far.

Anxiety may always be a part of your life, but it shouldn’t overtake you every day. Even the most extreme anxiety disorders can be treated so that the symptoms are not excessive. Once you find what treatment is most suitable for you, life will be much more enjoyable and not too scary.

Please remember, you need to consult with a psychologist or psychiatrist if you experience excessive anxiety that has disrupted your daily activities or social life, especially if those feelings come with thoughts of suicide or self-harm.

Stay safe, happy, and healthy!


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We Stress Free does not provide medical advice, diagnosis, or treatment. However, if you need someone to talk to and want to make friends, please feel free to reach me at If you would like to REDUCE your STRESS and are interested to do an ONLINE THERAPY, you can do so here.

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Disclaimer: The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


Thank you for reading today’s topic: Controlling Anxiety Attack


  1. I love it when I find a post that I need that very second!  This is a great list of ways to de-stress and reduce anxiety immediately, so thank you.  I routinely write journals and practice yoga and deep breathing.  I need to up my exercise game though because this quarantine has wrecked my workout habits.  I’m just one of those people that needs to go to the gym I guess. 

    1. Hi John,

      Glad you found this article useful. Thank you for your kind comment.

      It is wonderful that you practice writing journals, yoga and deep breathing.

      I understand. Going to the gym becomes one of the popular activities that many people do as part of their lifestyles now, but I think you can still create your own gym at home. 🙂

      Stay safe, happy and healthy!


  2. Hi Ferra,
    Thanks for this informative post about how to control the anxiety, and I think it’s comprehensive and easy to follow your instructions.

    I do exercise and work out regularly to keep fit and control my anxiety simultaneously. They do work well for me, so since then, I do suggest my friends try the same method to avoid being attacked by anxiety.


    1. Hi Matt,

      Thank you for your kind comment.
      Glad to hear that you find it beneficial to exercise regularly so that you have control to your overall health including your mental health.
      You do a great job by influencing your friends to practice this healthy lifestyle.

      Keep up your great work.

      Stay safe, happy and healthy!


    1. Trinity,

      Thank you for your comment.

      Glad this article could be of help to your significant other. Someone in my family suffers from excessive anxiety too, so I understand how you feel.

      Stay safe, happy and healthy!


  3. Thank you so much for this article, Ferra! My mother suffers from anxiety attacks (they are usually triggered by excessive noise and being in unfamiliar environments), and I often take her for walks in the park/outside, take her out to eat, and listen to music with her (she and I both love to dance to a good beat). I find that these activities help her to feel better (the ultimate experience for she and I is going to church every week-Hallelujah!), she is much calmer, and she’s much happier the rest of the day. Anxiety is a controllable condition, and being informed makes all of the difference. God bless you!

    1. C.N.,

      You are such a great son. Your Mom is blessed to have you. Helping our family member who suffers from excessive anxiety is not easy but with LOVE nothing is impossible.

      I have a family member who suffers from excessive anxiety, so I know what the struggles are.

      Glad you found this article useful. Thank you for your kind comment.

      Keep up your loving care to your Mom.

      Stay safe, happy and healthy!


  4. This entire post is perfect timing. With the world focusing on their health due to CV-19, anxiety attacks are so prevalent. I believe in the power of aromatherapy and look forward to reading your [future?] blog on it. I’d love to hear your recommendations on which you prefer.

    1. Maria,

      Glad you found this article useful. Thank you for your kind comment.

      Yes, thank you for reminding me about aromatherapy. I’ll surely write about it in the future. 🙂

      Stay safe, happy and healthy!


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