When you are having an anxiety or panic attack, it can feel impossible to get through it. For some people, it feels like a heart attack. My husband once thought he was having one and we ended up in the ER years before we were married with kids.
I have shared my daily struggle with anxiety before, and while anxiety attacks are scary, there are ways to cope with them. Most importantly, you will get through them.
Here are some of the techniques that help me.
Recognize That It Is an Anxiety Attack
Everyone experiences anxiety differently, but common symptoms can include:
- Racing heart
- Chest pain
- Shortness of breath or tightness in the chest
- Flushed skin
- Dizziness or lightheadedness
- Shaking
- Tingling sensations
- Hot flashes or chills
- Nausea
- A choking sensation
- Fear that you are dying, losing control, or “going crazy”
If you are ever unsure whether symptoms are anxiety or something medical, seek medical attention. It is always better to be safe.
Remind Yourself That You Will Get Through It
This is the most important one for me.
When I repeat to myself, “I will get through this,” something shifts. Anxiety attacks peak and then fade. They always end. Even when it feels endless, it is temporary.
You have survived every single one before.
Switch Your Thinking
During an attack, your brain is sounding a false alarm. Try gently reframing what is happening:
- “My heart is racing because I’m anxious.”
- “My chest feels tight because I’m panicking.”
- “This is uncomfortable, but it isn’t dangerous.”
Naming what is happening helps take some of its power away.
Breathing Techniques
When panic hits, breathing becomes shallow and fast. That fuels the spiral.
Here are two methods that help regulate breathing:
- Alternate nostril breathing: Close one nostril and slowly breathe in for a count of five. Switch nostrils and slowly breathe out. Repeat.
- Diaphragmatic breathing: Lie down or sit comfortably. Place one hand on your belly. Inhale slowly through your nose so your belly rises. Exhale slowly through your mouth. Focus only on the rhythm.
It may take a few breaths before it feels natural. Stay with it.
Use Calming Sensory Tools
Essential oils
Some people find scents like lavender, bergamot, chamomile, or sandalwood calming. Diffusing a favorite scent can create a peaceful environment.
Soothing sounds
Ocean waves help me tremendously. Focusing on the rhythm of waves while breathing deeply can be grounding. Nature sounds, soft instrumental music, or white noise may also help.
Consider Professional Support
If anxiety attacks are frequent or interfering with your life, talk to your doctor or a licensed therapist. There are many treatment options available, including therapy approaches like Cognitive Behavioral Therapy and, when appropriate, medication.
There is no shame in needing extra support. Anxiety is common and treatable.
Minimize Triggers When Possible
While we cannot eliminate stress completely, small changes can help reduce the frequency of attacks.
- Limit caffeine if you are sensitive to it
- Avoid smoking and other stimulants
- Prioritize sleep
- Stay hydrated
- Build small daily stress relief habits
I personally noticed that caffeine triggered my anxiety. Blending regular coffee with decaf helped reduce that jittery edge.
Anxiety as a Caregiver
(Added 2/27/2026)
In this season of life, my anxiety does not just revolve around me. I am a caregiver for my family, and when you love people deeply, your mind can run wild with “what ifs.” Caregiving is beautiful, but it is also heavy. The responsibility, the appointments, the financial stress, the constant alertness. It can all add fuel to anxiety.
I have had to learn that I cannot pour from an empty cup. When I feel an attack coming on, I remind myself that caring for my own nervous system is not selfish. It is necessary. Taking five minutes to breathe, step outside, or reset helps me show up stronger for the people who depend on me.
If you are a caregiver and struggling with anxiety, please know you are not failing. You are carrying a lot. Give yourself the same compassion you give everyone else.
Anxiety can feel loud and overwhelming, like a fire alarm blaring in your chest. But it is just that. An alarm. Not a prophecy.
You are not broken. You are not weak. And you are not alone.
Do you have a technique that helps you during anxiety or panic attacks? I would love to hear what works for you.
Disclaimer: This post is based on my personal experience with anxiety and is shared for informational purposes only. It is not medical advice. If you are experiencing new, severe, or concerning symptoms, please seek medical care. Always consult a qualified healthcare professional regarding any questions about your health or treatment options.
Photo by Tara Winstead
Daily Deals from a Nerd Mom 
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