35 Easy and Effective Ways to Overcome Anxiety Attack

10 mins read
How to overcome anxiety attack

Anxiety disorder has many types and may also be shared by everyone, even though every person experiences different level of anxiety.

At the level of severe or uncontrollable anxiety, this becomes a disruption to a person and affects his daily activities.

If this happens, you should immediately consult your doctor. This excessive anxiety condition is often caused by accumulated stress and tired body condition.

The following is a deeper explanation of anxiety disorder, so that you can understand it more deeply.

Understanding Anxiety Disorder

Anxiety disorder or anxiety disorder is a condition in which a person feels excessively anxious due to a trigger that causes stress.


Symptoms of Anxiety Disorder

The following are symptoms of people with anxiety disorder, including:

  • Easy to feel excessive anxiety or panic.
  • Feelings of anxiety can carry over to dreams. Often people may experience nightmares or bad dreams.
  • Often think about traumatic things.
  • Hard to focus.
  • Frequent cold sweats.
  • Easy to experience shortness of breath.
  • Frequent irregular heartbeat.
  • Often experiences tension in the muscles.
  • Frequent dizziness and nausea and nausea.
  • Often feel tingling.

Causes of Anxiety Disorder

The cause of the emergence of this anxiety disorder can be due to excessive pressure or stress, trauma to a certain event, phobias, drug use, imbalance in chemical levels in the body, changes in brain structure, and so on.

Anxiety disorder or anxiety disorder can affect a person’s life in carrying out his daily activities.

People with anxiety disorder are easily anxious at times which when it occurs continuously can lead to depression, insomnia, withdrawal, and suicide.

In an already severe condition, anxiety disorder can suddenly appear without cause just because the person’s mind is manipulating themselves with things that are frightening to them.


This disturbance causes a person to lose their happiness and is unable to adapt to the conditions around them anymore.

Types of Anxiety Disorder Types

The following are types of anxiety disorder, namely:

1. Obsessive-Compulsive Disorders (OCD)

OCD is a thought disorder caused by an excessive fear of something. For example, people who are too afraid of bacteria, so they wash their hands many times.

2. Social Anxiety Disorders

Social anxiety disorder is also called social phobia, in which a person experiences excessive anxiety when facing other people or in a social environment.

3. Post Traumatic Stress Disorder (PTSD)

People with PTSD have traumatic stories about themselves that are so scary and heavy, such as cases of sexual harassment, death of loved ones, disasters, and so on. This trauma is difficult to remove and remains on the person’s mind.


4. Specific Phobias

Phobic disorders are fear of certain things, such as phobia of heights, fear of heights, fear of seeing blood, or other similar things.

Phobias are difficult to get rid of and must first undergo intensive therapy. It come from the excessive manipulation of a person’s mind towards something that creates a terrible image that might harm him or her.

Easy Ways to Overcome Anxiety Attack

The following is a step by step to deal with your anxiety attack:

1. Recognize Signs of Anxiety

It is necessary to know, signs of anxiety disorder as above. From these signs, do you experience some of the same symptoms?

Look inside yourself if the symptoms are mild, moderate or severe. Do you experience these symptoms very often, you know only occasionally.


Recall how the symptoms arose, and under what circumstances.

2. Recognize The Type of Anxiety

You also need to identify the types of anxiety disorders in order to classify them. After recognizing the anxiety symptoms you feel, which type of anxiety disorder do you think you are in?

That way you can identify and find out more about this type of anxiety disorder and find ways to overcome it.

3. Soak Feet With Warm Water

After a long day of work and doing a tiring routine, take the time to soak your feet in warm water.

Warm water provides a relaxing effect, as well as kills germs on the feet. Soaking your feet with warm water gives comfort to your body and forgets how tired it was that day.


4. Create a Comfortable Room Layout

People with anxiety disorder have stress or stress on their mind. Organize your home, so that it is clean and comfortable.

Discard items that may no longer be needed and organize items that are still in use. In a tidy state, this will reduce the burden on your mind and make it easier to find things so that they don’t trigger panic.

5. Regular Exercise

Exercise makes the body and mind fresh and healthy. Do exercise regularly, at least 30 minutes every day.

It helps stretch and tone the muscles of your body so they are ready to be used again for activities.

Exercise makes the body’s circulation smoother, thereby eliminating all fatigue in the mind and eliminating anxiety. Do light exercise such as jogging, swimming, or others.


6. Using Aromatherapy

Aromatherapy provides a relaxing effect on the body and mind. Install aromatherapy in a place that you often use to relax. Aromatherapy can also improve the quality of your sleep and relieve anxiety.

7. Smile More Often

Smiling has many benefits. Smiling can relieve stress and promote positive and optimistic thoughts. By smiling, you will feel peace and you will no longer feel anxious.

8. Drink Green Tea

Green tea contains L-theanine which is a part of an amino acid. This substance is useful for relaxing the body and feelings.

Tea is also used to relax yourself, especially when it’s warm. Green tea has a higher theanine content than other types of tea.

9. Take a Warm Shower

A warm bath has the effect of releasing muscle tension in your body’s muscles and refreshing the mind so that it is far from stress.


The anxiety will also disappear and your body will feel lighter. Take a warm shower before bed at night, will also provide good quality sleep for your body and mind.

10. Tell Stories to The Closest People

When you experience feelings of excessive anxiety or tired thoughts, talk to the people closest to you such as family, friends, or others.

By telling stories, the burden on the mind will be lighter and anxiety will be reduced. But you need to know, you should avoid sharing on social media.

This, instead of giving you peace, will actually give you a worse condition. So it’s best to confide in the closest person face to face. That way the results will be much better.

11. Avoid Excess Caffeine

Excessive caffeine consumption is bad for the body and mind. An example that contains caffeine is coffee.


Excessive coffee consumption will exacerbate anxiety conditions. Coffee has the effect of stimulating the heart to work faster, which will increase anxiety. Avoid consuming coffee when your mind is tired.

12. Don’t Think Too Much and Analyze

Some people have the ability to analyze themselves and other people and the environment well. But too much analysis is also bad for the mind.

People who are good at analyzing and thinking too much, cause various anxiety. The results of the analysis carried out are not always correct and tend to make him even more worried about what he should do and whether what he is doing is right for others, and so on.

It’s best to stay away from this habit as it will only make you feel anxious.

13. Apply a Healthy Lifestyle

Apply a healthy lifestyle by eating nutritious foods such as green fruits and vegetables. Drink lots of water, and exercise regularly. A healthy lifestyle has a positive impact on your body as well as your mind.


14. Get Enough Sleep

Adequate sleep is defined as optimal and quality sleep. Long sleep is not necessarily quality, so a good sleep is quality.

Quality sleep is sleep with enough time, and the body feels refreshed after waking up. The way to get quality sleep is to stay away from smartphones or other electronic items before bed. Sleep on time and wake up on time.

Lack of sleep, has a bad effect on your body such as the body becomes sluggish, irritable, not in the mood, anxious, and others.

15. Avoid Negative Thoughts

Avoiding negative thoughts is to keep yourself busy. Stop making up or analyzing situations, and do what’s best for yourself. Avoid thinking about bad things because they will make your anxiety worse. Train yourself with positive thoughts that always encourage your body.

16. Don’t Eat Late

It turns out that late meals also have an impact on excessive anxiety. If you eat late and your stomach is empty, stomach acid will increase.


Increased stomach acid will cause stomach gas. This condition causes the lungs to feel tight, cold sweat, palpitations, and anxiety disorders. Recurrence of anxiety disorders on an empty stomach occurs in 80%.

17. Avoid Junk Food

Avoid consuming unhealthy foods and drinks such as fried foods, ready-to-eat foods, soft drinks, preserved drinks, and others.

Unhealthy body conditions come from unhealthy foods consumed. When the body is not healthy, the mind will also become confused and increase the likelihood of anxiety disorders recurring.

18. Avoid Sleeping Too Late

Avoid sleeping too late because sleeping too late is not good for your body. The brain that should be resting is still used for activities, so it can interfere with its performance.

If the brain is used too much, the stress and stress of the mind will accumulate and the packaging will increase.


Read: Sleep Hacks – 10 Tricks to Fall Asleep Easier When You Can’t Sleep

19. Relaxation Therapy

Do relaxation therapy to neutralize your thoughts and deal with your anxiety. Some relaxation techniques that are easy and can be done at any time are deep breathing techniques.

If you feel excessively anxious, do the deep breathing technique. The trick is to take a deep breath and exhale slowly, do it several times until your mind is calmer and anxiety is reduced.

20. Take a Vacation

In the midst of your busy daily activities, don’t forget to take a day for a vacation. You can take a vacation with your family to the beach or mountains.

These two places are best for getting rid of stress and stress in the mind. Give yourself a moment to forget about your busy life and enjoy the fresh air and wind that blows.


21. Write a Diary

Excess anxiety is caused by the accumulated weight of the mind so that it can be overcome with this distraction technique.

Writing down your feelings or thoughts in a diary can reduce anxiety. In addition, stress will also be reduced. Some people find this method quite effective and make the mind calmer.

22. Distraction

Diversion of thoughts can take many forms. In essence, distraction is doing other activities that trigger focus and divert thoughts from negative things that hold you back.

You can do this in various ways, such as watching television, watching movies, playing games, sports, swimming, singing, dancing, and so on.

23. Take Up a Hobby

Everyone needs to have a hobby that they enjoy. Hobbies help people to enter another world and out of a world that is boring, for example, tough work situations.


Hobbies provide pleasure for one’s soul and can also reduce stress. Routines in doing this hobby can also reduce the recurrence rate of your anxiety disorders.

24. Take Ginger Extract

You can find ginger extract at the nearest drugstore. It is recommended to consume ginger extract 4 g maximum, in a day. Ginger can relieve symptoms of nausea and anxiety.

For pregnant women, it is not recommended to consume ginger extract more than 1 gram per day. And if you have a blood clotting disorder, or are taking blood thinners, you should not consume ginger.

25. Listen to Music

Music releases rhythmic chants that relax the body and mind. Chanting a pleasant tone makes the heart and mind happier and happier.

By using this habit of listening to music, it can be used to reduce stress and relieve anxiety.


If you begin to experience symptoms of anxiety, it is worth trying to listen to music that you like and focus on it for a moment. That way anxiety disorder will not appear, or decrease.

26. Don’t Use Electronics Before Bed

The use of electronic devices before bed, such as smartphones, watching television or others, can make it difficult for you to sleep.

Electronic devices makes you less easily sleepy and will sleep too late. The use of electronic alt such as smartphones also keeps your brain awake and active, which should be resting, so it can have an impact on anxiety recurrence in the next day’s activities. Anxiety disorders arise because of the effects of sleep deprivation.

27. Medication

If your anxiety disorder is already in an advanced stage and recurs frequently, you should immediately consult a doctor.

The doctor will provide appropriate medical treatment and it serves to suppress the appearance of panic or anxiety. The drug is given a type of sedative that is very effective.


Severe anxiety disorders will have a negative impact on both the sufferer and those around them, so they need medical treatment immediately.

You also can use Cannabidiol (CBD) that is known to relieve anxiety, pain, a muscle disorder called dystonia, Parkinson disease, Crohn disease, and many other conditions. Check out the post: Best CBD gummies, if you’re not sure which one to use.

28. Meditate

Meditation is a process of calming the mind, feeling and body. Meditation is done in a quiet or quiet place. Find a comfortable place and sit in a meditating position.

Close your eyes for a moment, and begin to clear your mind of things that are complicated and negative. Take several deep breaths, imagining things that are beautiful and pleasant.

Feel the fresh air you breathe, and imagine yourself in a very cool and very calm place. You need to do meditation occasionally to get out of the stress caused by your daily routine. When the heart and mind are calm, anxiety disorders will also not arise.


29. Avoid Stress

Stress is a major cause of excessive anxiety. The more stress you face, the more severe your anxiety disorder will be.

Therefore, keep your mind and heart to always think positively and avoid getting involved in things that will give you excessive stress or stress. This is an effort to prevent symptoms of anxiety disorders.

Read: 15 Effective & Simple Ways to Relieve Stress

30. Reading Book

Books can also be used as a distraction medium. Then you can make reading a book as an object to relieve stress and prevent anxiety from recurring.

Reading books takes you to another world and forgets the stress that is on your mind. So as to lighten the burden on the mind and overcome anxiety disorders.


31. Relaxing

Body massage is very effective in relaxing stiff and tired muscles. Body massage needs to be done every few months. Relaxing the muscles of the body also helps to relieve the mind and relieve stress. The further away from stress, the less likely it is for anxiety disorders to recur.

32. Acupuncture

Acupuncture can also be used as an alternative to traditional medicine. By pressing several stress relief points, this method may be useful. But not everyone dares to have to deal with a lot of needles.

33. Gathering With Family

The most important happiness is when we gather with the family we love. Maintaining personal happiness and making it the top priority, will keep us from excessive anxiety disorders. The family is also a support team that is never tired of providing support at any time and is very reliable.

34. Drink Chamomile Tea

Chamomile can help relieve anxiety and provide a relaxing effect on the body. Steep 2- 3 spoons of chamomile powder in 8 ounces of hot water and drink it 2- 3 times per day. You can also consume it before bed, so that you sleep faster and with quality.

Bottom Line

Well, from the 35 ways to overcome anxiety disorder above, it is very easy for anyone to implement.


Choose the easiest method and you can apply it anytime. learn how, and understand the symptoms of the symptoms that appear and their causes.

If you feel depressed or stressed yourself or you have symptoms of anxiety, apply this method immediately and free your mind.