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Calming Strategies to Cope with Anxiety and Panic Attacks

Calming Strategies to Cope with Anxiety and Panic Attacks

Calming Strategies to Cope with Anxiety and Panic Attacks

We all experience anxiety from time to time, but for some people, it can become debilitating and affect their daily lives. Panic attacks, which are sudden and intense fear accompanied by physical symptoms, can be particularly alarming and make you feel out of control. The good news is that there are many effective ways to cope with anxiety and panic attacks, and we’re here to share them with you. In this blog post, we’ll discuss some calming strategies that can help you manage your anxiety and feel more in control of your emotions and thoughts.

Deep breathing exercises

One of the simplest yet most effective ways to calm down during an anxiety or panic attack is to focus on your breathing. Take slow, deep breaths, counting to four as you inhale and exhale. This can help you slow down your heart rate and decrease feelings of anxiety.


Practicing mindfulness involves being present and aware of your thoughts, feelings, and surroundings without judgment. This can help you let go of negative thoughts and feelings that may be triggering your anxiety. Try doing a mindfulness meditation for 10-15 minutes a day to practice being in the present and letting go of negative thoughts.

Progressive muscle relaxation

Progressive muscle relaxation involves tensing and then relaxing different muscle groups throughout your body. This can help you release tension and feel more calm. Start with your hands and work your way up to your shoulders, neck, and face. Hold each contraction for about 5-10 seconds, then release.


Exercise is a great way to release endorphins, which are natural mood-boosters. It can also help you release tension and stress. Try going for a walk or run, taking a yoga class, or doing some strength training to boost your mood and reduce feelings of anxiety.

Talk to a counselor

If your anxiety and panic attacks are becoming overwhelming, it may be helpful to talk to a counselor. Talking to a mental health professional can give you tools and strategies to manage your anxiety and improve your quality of life.



Anxiety and panic attacks can be overwhelming, but there are many effective strategies to cope with these feelings. At Evolve Counseling & Wellness, we offer a range of counseling services to help you manage your anxiety and improve your mental health. If you are seeking for Counselor in Orlando, Contact us today to learn more about our services and how we can help you on your journey to wellness. Remember, you are not alone, and there is help available.