When Panic Attacks – Part 1: Easy Anxiety Techniques

By Firefly Therapy Austin

Updated on September 2, 2024

Part 1 of 3

  1. Part 1: Easy Anxiety Techniques
  2. Part 2: Slightly More Complicated Anxiety Techniques
  3. Part 3: Advanced Anxiety Techniques

Anxiety is one of the most common mental health concerns that bring people into therapy. Approximately 18.1% of the population may qualify for an anxiety disorder diagnosis each year. But whether you’re dealing with general anxiety, social anxiety, or panic attacks, managing these feelings can be challenging.

The good news is that there are practical, easy-to-implement techniques for managing anxiety effectively. This first part of a three-part series introduces basic strategies you can use immediately to ease your anxiety. These techniques are a great starting point and lay the foundation for more advanced methods discussed in Part 2 and Part 3.

The Basics of Anxiety Management

Meet Your Basic Needs: Eat, Sleep, Drink (Water)

When you’re feeling anxious, it’s easy to overlook your basic needs, but they play a crucial role in managing anxiety. If you find yourself feeling overwhelmed, take a moment to check in with yourself:

  • Have you eaten today? Skipping meals or eating poorly can exacerbate anxiety. A balanced diet provides the energy and nutrients your brain needs to function optimally.
  • Have you had enough sleep? Lack of sleep can heighten anxiety symptoms. Aim for 7-9 hours of quality sleep each night to help regulate your mood.
  • Are you drinking enough water? Dehydration can cause physical symptoms like headaches and dizziness, which can be mistaken for anxiety or even trigger it.

Taking care of these fundamental needs can significantly improve your mental state. It’s a simple but effective way to help manage anxiety.

Relaxation Techniques: Calm Your Body, Calm Your Mind

When anxiety strikes, your body often reacts as if you’re in immediate danger. This “fight-or-flight” response can cause symptoms like a racing heart, shallow breathing, and muscle tension. Relaxation techniques are designed to counteract this response, helping to calm your body and, in turn, your mind.

Diaphragmatic Breathing

One effective method is diaphragmatic breathing:

  1. Inhale slowly through your nose for a count of five, allowing your stomach to expand.
  2. Hold your breath for a count of five.
  3. Exhale slowly through your mouth for a count of five, letting your stomach deflate.

Repeat this cycle several times until you feel your body start to relax.

Progressive Muscle Relaxation

Another helpful technique is progressive muscle relaxation. This involves tensing and relaxing different muscle groups in your body, one at a time. Here’s how to do it:

  1. Start with your feet. Tense the muscles in your feet for five seconds, then slowly release.
  2. Move up to your legs. Tense and relax.
  3. Continue through your body—stomach, chest, arms, and finally, your face.

This method can help release the physical tension that often accompanies anxiety.

Take Action: Break the Cycle of Overwhelm

Anxiety can make you feel paralyzed, trapped in a cycle of worrying thoughts. One way to break free is to take action, even if it’s something small. No matter how minor, completing a task can help you regain a sense of control.

Examples of Small Actions:

  • Tidy up a small area. If your home feels chaotic, start by washing a few dishes or organizing a corner of a room.
  • Complete a simple task at work. Choose the easiest item on your to-do list and finish it.
  • Make the task even smaller. If a task feels too overwhelming, break it down into smaller steps.

By taking these small actions, you shift your focus from worrying to doing, which can help reduce anxiety and build momentum for more significant tasks.

Firefly Therapy Austin offers affordable, effective therapy in Austin, Texas.
Find out more about our Therapists and Specialties.