Managing Anxiety Attacks

A few minutes before the exam ended, my body was shaking like it was possessed, my head throbbing, and my breathing was inconsistent and shallow. Afterward, all I wanted to do was vomit profusely as waves of nausea overtook all other sensations. This experience of a fight/flight response made me realize that mental health is deeply physical. Stress, anxiety, and emotional strain manifest in the body, and recognizing this bond is pivotal for true well-being.

This sudden override took me by surprise, which is why today I want to explore effective ways to manage anxiety attacks. I have worked hard to refine techniques that help me regain control during these episodes. Yet, as that exam experience shows, fully mastering anxiety is a journey and most certainly not a destination.

What is an anxiety attack? 

Anxiety attacks, most commonly mistaken for panic attacks, are episodes where overwhelming fear or stress floods both the body and mind. Unlike panic attacks, which often appear out of nowhere, anxiety attacks usually build up in response to specific stressors such as an exam or a looming deadline. They don’t always look the same for everyone. For some, it’s a racing heart and dizziness. For others, it’s nausea, shaking, or the sudden urge to escape. The key point is that your body goes into “survival mode,” even when you’re not in real danger.

How do you manage them?

Managing an anxiety attack isn’t about shutting it down immediately. (I wish it were that easy.) It’s about having tools to make it less overwhelming and to help you ride it out without spiraling further.

• Ground yourself. Anxiety pulls you out of the present, so the first step is to anchor back. Press your feet hard into the floor or grab onto a textured object. These small actions tell your brain you’re safe here and now.

• Regulate your breathing. During an attack, breaths become shallow and uneven, fueling panic. It feels mechanical at first, but your body slowly registers the signal to calm down.

• Talk yourself through it. Remind yourself: “This is anxiety. It will pass.” You don’t need to fully believe it at the moment. Repetition forces the brain to accept it. 

• Create a mini-routine. Having a set sequence of actions makes attacks less chaotic. For me, it’s: step outside if I can, sip some water, focus on my breathing, and hold onto a ring I always wear. Yours may look different  & the point is to reduce the feeling of helplessness.

• Recover afterward. Anxiety attacks drain you. Give yourself time afterward to rest and reset.

  
  

Exercises that help monumentally: 

• 4-4-4 breathing. Inhale for 4 seconds, hold for four seconds, and exhale for four seconds. 

• 5-4-3-2-1 method. Find: 

  • Five things you can see

  • Four things you can touch  (varying textures)

  • Three things you can hear

  • Two things you can smell

  • One thing you can taste 

• Splash your face with cold/ice water. The shock interrupts the panic cycle. 

• Count backwards. Start from 100, going down in threes. 

  
  

The whole point of these exercises is to redirect your attention away from the triggers.

Long-term management

While short-term techniques help you navigate an anxiety attack in the moment, long-term management often requires additional support. Doctors may prescribe medications such as SSRIs (selective serotonin reuptake inhibitors) or beta-blockers, which regulate the body’s stress response. 

Behavioural therapies, particularly Cognitive Behavioural Therapy (CBT), have strong evidence for reducing both the frequency and intensity of anxiety attacks.

Personally, I’ve found that the more you face anxiety, the easier it gets to control it. But the element of surprise hasn’t gone away. Anxiety attacks still come out of nowhere, and it's important to remember that that’s okay. 

Conclusion 

Anxiety attacks remind us that mental health is inseparable from physical health. They’re disruptive and often arrive without warning. But with the right grounding techniques, breathing exercises, and simple routines, we can make the immediate experience less overwhelming, while long-term strategies such as therapy and medication build resilience over time.

You can never fully eradicate the chances of an impending attack. But you can work on identifying triggers, practicing exercises, and recognising the body’s signals to make them more manageable. And like with all things, anxiety attacks get better with time and experience.

Written By: Suha Mishal

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References

Behavioral Health Partners. (2018, April). 5-4-3-2-1 coping technique for anxiety. University of Rochester Medical Center. Retrieved October 1, 2025, from https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety

Better Health Victoria. (n.d.). Managing and treating anxiety. Better Health Channel. Retrieved October 1, 2025, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options

Cleveland Clinic. (n.d.). Anxiety disorders. Retrieved October 1, 2025, from https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders

Curtiss, J. E., & Hofmann, S. G. (2021). Cognitive-behavioral treatments for anxiety and stress-related disorders. Dialogues in Clinical Neuroscience, 23(3), 249–257. https://pmc.ncbi.nlm.nih.gov/articles/PMC8475916/

NHS Inform. (n.d.). How to deal with panic and anxiety. Retrieved October 1, 2025, from https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-and-anxiety/#:~:text=Do,or%20drugs%20to%20relieve%20anxiety