When Panic Attacks – Part 1: Easy Anxiety Techniques

By Firefly Therapy Austin

Updated on December 24, 2024

Part 1 of 3:

Anxiety is one of the most common mental health challenges, affecting millions of people each year. Whether you’re dealing with general anxiety, social anxiety, or panic attacks, it can feel overwhelming and challenging to manage.

The good news? You can use simple, practical strategies to calm your mind and body. In this first part of a three-part series, we’ll explore easy anxiety techniques you can use immediately. These foundational tools will set the stage for the slightly more complex methods in Part 2 and the advanced techniques in Part 3.

The Basics of Managing Anxiety

When anxiety strikes, it’s easy to feel stuck or unsure of what to do. A great starting point is to focus on your basic needs and introduce calming techniques into your daily routine.

Check Your Basic Needs

Anxiety often feels worse when we neglect essential self-care. Start by asking yourself:

  • Have I eaten recently? Skipping meals or eating unhealthy foods can worsen anxiety. Aim for a balanced diet with proteins, healthy fats, and whole grains to stabilize your blood sugar.
  • Have I gotten enough sleep? Sleep deprivation can intensify anxious feelings. Aim for 7–9 hours of restful sleep each night to help your brain and body recover.
  • Am I staying hydrated? Dehydration can cause physical symptoms like dizziness or headaches, which can mimic or trigger anxiety. Keep a water bottle handy and sip throughout the day.

Meeting these basic needs might seem simple, but they create a strong foundation for managing anxiety.

Calm Your Body, Calm Your Mind

When anxiety hits, your body’s “fight-or-flight” response kicks in, leading to a racing heart, shallow breathing, or muscle tension. Calming your body can help quiet your mind.

Diaphragmatic Breathing

Deep breathing helps slow your heart rate and signal your body to relax:

  1. Sit or lie in a comfortable position.
  2. Inhale slowly through your nose for 4–5 seconds, letting your stomach expand.
  3. Hold your breath for 4–5 seconds.
  4. Exhale slowly through your mouth for 6–7 seconds, letting your stomach deflate.
  5. Repeat this cycle for 1–2 minutes.

Focusing on your breath calms your body and gives your mind a break from anxious thoughts.

Progressive Muscle Relaxation

This technique releases physical tension, helping your body relax:

  1. Start with your feet. Tense the muscles for 5 seconds, then release.
  2. Move to your legs, then your stomach, chest, arms, and face, repeating the same process.
  3. Focus on the sensation of relaxation as each muscle group softens.

Progressive muscle relaxation is beneficial at bedtime if anxiety is keeping you awake.

Take Small, Actionable Steps

Anxiety can feel paralyzing, but taking even the smallest action can help break the cycle of overwhelm.

Examples of Small Actions:

  • Tidy a small area: Make your bed or organize a single drawer.
  • Complete a simple task: Answer one email or check one item off your to-do list.
  • Break tasks into smaller steps: If a task feels too big, divide it into manageable pieces and focus on one step at a time.

Taking action helps shift your focus from worrying to doing, which can restore a sense of control and reduce anxiety.

Give Yourself Grace

Anxiety can be frustrating, but it’s important to remember that managing it takes time and practice. Be kind to yourself and celebrate small victories, like trying a new technique or noticing a slight improvement.

Build a Strong Foundation

These easy anxiety techniques are just the beginning. By focusing on your basic needs, calming your body, and taking small actions, you’re building a solid foundation for managing anxiety. In Part 2, we’ll explore slightly more complex methods, such as mindfulness and focusing on what you can control.

Ready for the next step? Explore Part 2: Slightly More Complicated Anxiety Techniques.

If you’d like personalized support or guidance, Firefly Therapy Austin is here to help. Our compassionate therapists specialize in anxiety management and can help you find the best strategies. Contact us to get started.

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