Mar 23, 20224 min read

Tips on Managing Anxiety and Panic Attacks

Updated: Mar 24, 2022

Natasha Devon (Writer & Presenter & Activist)

I have a diagnosis of a condition called Panic Disorder. It means that, if I don’t take care of myself or am subjected to additional stress, it’s very easy for me to have panic attacks. As you will know if you have ever experienced one, panic attacks can be very draining. At my most poorly I was having a couple every day, which made it difficult for me to function. Now, using a combination of medication, therapy, and lifestyle changes, I have reached a stage where panic attacks are a very rare occurrence.

I think of my mental health issue as being the same as if I had diabetes: It’s something I have to be aware of and vigilant about. I have had to make adjustments to manage it. It’s part of who I am, but it doesn’t define me and it’s no longer an impediment to me being happy or successful.

I have to remind you that I am not a doctor and the advice below is based on my own experience, plus information I’ve gleaned from some of the experts and charities I work with. I have included links to further sources of information and support at the end of this post.

TIPS:

My number one tip for managing anxiety and panic attacks is to learn what the early warning signs are, for you. When it comes to mental health issues, all of the evidence shows that the earlier we identify them the easier they are to treat and/or manage. Anxiety manifests differently in different people: Some withdraw into themselves and become very introverted, others become aggressive or act out of character. Some find it difficult to focus or retain information.

Knowing what your anxiety response looks and feels like means you’ll be able to identify when you’re beginning to become anxious and act quickly.

One of the activities I did in therapy was to ‘plot’ my panic attacks from 1-10

- 1 being the earliest warning sign that I was feeling a little extra panicked that day

- 10 being a full-scale episode. If I could ‘catch’ the panic attack in stages 1-5 it was always possible to bring myself back from the brink.

Some people find breathing exercises useful in order to do this. For me, because my panic attacks are centered around feeling like I can’t breathe, I didn’t find it helpful to focus on my breathing when I was feeling anxious. I’d do other mindfulness exercises, like bringing my attention into the moment by counting the things I could see or hear, or visualizing my anxiety like a wave. If circumstances allow, I also find singing can help.

I learned that sometimes with panic attacks you get to a ‘point of no return where it’s best to let them happen. If I tried to prevent a panic attack after, say, stage 7, sometimes my body would create extra adrenaline which means the panic attack I eventually had ended up being worse.

If someone you know experiences panic attacks you can use the Mental Health First Aid England approach to help them:

First of all, make sure they’re physically safe (sitting down ideally or standing against a wall in case they faint).

Then, if you feel confident to do so, you can help them to calm their breathing, or ask them to name things they can see in the room to steady their focus (No Panic, listed below, have some great tips on exactly how to do this).

After the attack has passed, they may want to go somewhere quiet for a bit. Don’t pressure them to tell you why it happened – they might not be sure – but let them know you’re there if they do want to talk.