The Ultimate Guide to Preventing Anxiety Attacks

October 11, 2023
Anxiety attack prevention tips

Anxiety is a common feeling linked to stress. Although it can help keep you attentive, too much anxiety can harm your well-being. Anxiety attacks (panic attacks) can be intense, causing physical and emotional symptoms such as rapid heartbeat, sweating, and chest pain. If you frequently experience anxiety attacks, Healing Journey has some great tips to help you prevent them – or manage them more effectively when they occur.

Exercise Deep Breathing

One of the key ways to prevent an anxiety attack is to practice deep breathing. When you’re anxious, your breathing rhythm can become faster and shallower, triggering more panic. Taking slow, deep breaths can help to slow down your heart rate and calm down your body. To deep breathe, inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat this for at least five minutes to feel the full effects.

Optimize Your Home Office and Make It Stress-Free

If you work from home, ensure that your workspace is as stress-free as possible. A calming environment can help to reduce your overall anxiety levels. Create a routine space that enhances focus, productivity, and positivity. Consider investing in a standing desk to reduce physical stress caused by sitting for long periods. Be sure to make use of natural light, calm diffusers, and ergonomic chairs.

Get a Pet for Emotional Support

Pets can be a great source of emotional support, so consider adopting a furry friend to help prevent anxiety attacks. Having a pet around can give you a sense of comfort, reducing anxiety symptoms. According to studies, pets have been found to lower cortisol levels, which is the hormone responsible for stress. Plus, having a pet gives you a good reason to get outside and explore, promoting physical activity and reducing anxiety.

Establishing a Support System and Leaning on Them

Having a support system is essential, especially for individuals who experience frequent anxiety attacks. Having someone who will listen to you and offer you a different perspective when you’re stuck in your thoughts can be helpful. A support system could be a group of close friends, family members, or even a professional therapist. Leaning on them when you’re feeling anxious can cut down the anxiety symptoms and prevent an attack from happening or getting severe.

Upgrade Home Technology to Avoid Frustration

Often, anxiety can come from external stressors such as technology not working the way it should. Constant buffering from poor wifi or not being able to connect to Bluetooth can trigger anxious feelings. Upgrading to a more advanced wireless speaker system or using noise-reduction headphones can ease anxiety-provoking external distractions and prevent anxiety attacks.

Adopt A Mindset of Thinking in a More Positive Light

Your mindset has a profound impact on your anxiety levels. By reframing your thoughts, you can improve your overall mental health. Try to focus on the bright side of situations and remind yourself of your accomplishments when negative thoughts seep in. Remember to always say kind things to yourself and learn positive affirmations to keep yourself in a more productive and happy mood, ultimately preventing anxiety attacks.

Use a Scheduling System to Keep You on-Track

It’s easy to become overwhelmed when managing work, family, social obligations, and wellness time. Using an effective scheduling system can help establish a daily routine and cut down on feelings of uncertainty. Schedule physical activity, self-care, and nutritious meals into your daily routine. By separating different aspects of your life into manageable blocks, you can reduce anxiety-provoking situations’ likelihood and improve anxiety symptoms.

Anxiety attacks can be debilitating, but with the tips we’ve suggested, you can prevent them altogether. Remember to take slow, deep breaths when things feel overwhelming, optimize your home office to be more stress-free, get emotional support from pets or loved ones, and try scheduling to reduce anxiety-provoking situations. Always remember that you’re not alone, and in severe cases, seeking professional help is always an option. Take one step at a time, and before you know it, you’ll be feeling like your best self in no time.


Healing Journey is here to facilitate healing, especially for those who are marginalized. Book a free consultation with a helper today and start your journey towards healing.