Calm in the middle of chaos
Anxiety and panic can be managed with the right tools and support.
Feeling anxious from time to time is a normal part of life. But when worry, fear, or sudden panic start to interfere with sleep, work, relationships, or daily routines, it may be a sign of an anxiety disorder or panic attacks.
The encouraging truth is that anxiety and panic are highly treatable. With practical coping strategies, lifestyle changes, and professional treatment, most people can regain a sense of control and calm.
What Do Anxiety and Panic Attacks Feel Like?
Anxiety can show up as constant worry, nervousness, or a sense that something bad is about to happen. Panic attacks are sudden, intense episodes of fear that can feel overwhelming and frightening.
Common Anxiety Symptoms
- Persistent worry or overthinking
- Feeling “on edge” or unable to relax
- Restlessness, irritability, or muscle tension
- Difficulty concentrating or “blanking out”
- Problems with falling or staying asleep
Common Panic Attack Symptoms
- Racing or pounding heartbeat
- Shortness of breath or chest tightness
- Sweating, trembling, or feeling faint
- Feeling detached or “unreal”
- Fear of losing control or “going crazy”
Panic attacks can be so intense that many people initially worry they are having a heart attack. A proper evaluation helps clarify the cause and guide the right treatment.
Practical Coping Strategies You Can Start Using Today
While professional treatment is very important, practical tools can help you manage anxiety and panic in the moment:
1. Slow Breathing
During anxiety or panic, breathing becomes fast and shallow. Try inhaling through your nose for 4 seconds, holding for 2, then exhaling gently through your mouth for 6 seconds. Repeat for a few minutes.
2. Grounding Techniques
Bring your mind back to the present: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps break the cycle of spiralling fear.
3. Lifestyle Support
Regular sleep, gentle exercise, balanced meals, and reducing caffeine or nicotine can lower overall anxiety levels. Even a short daily walk helps.
4. Challenging Anxious Thoughts
Ask yourself: “What is the evidence for this fear?” and “What is a more balanced way to see this situation?” Over time, this weakens the power of catastrophic thinking.
Professional Treatments That Bring Lasting Relief
Anxiety disorders and panic attacks respond very well to evidence-based treatment. A mental health professional may recommend:
- Cognitive Behavioural Therapy (CBT) to change unhelpful thought patterns and behaviours.
- Exposure-based strategies that gradually help you face feared situations safely.
- Medication such as anti-anxiety or antidepressant medicines, when needed.
- Relaxation and mindfulness to calm the body and improve sleep.
- Psychoeducation to understand what anxiety and panic are doing in your brain and body.
The goal is not to remove anxiety completely, but to bring it down to a manageable level so you can live more freely and confidently.
You’re not “overreacting” — your feelings are valid.
If anxiety or panic attacks are affecting your daily life, seeking help is not a sign of weakness. With the right guidance, you can understand your body’s signals and respond to them with calm and confidence.