As most therapists will tell you, one of the keys to making an anxiety attack manageable is to learn to work your way through the attack itself. The paralyzing fear that accompanies an acute anxiety or panic attack can be so powerful and intense, trying to describe these feelings to someone who has never experienced them is nearly impossible. Here are some helpful tips to stop anxiety attacks.

The very first thing you must do is realize you are having an anxiety attack. Although this sounds elemental and almost unnecessary, the number of sufferers who think what they are experiencing is something other than anxiety is quite large. They may show up at the doctor’s office or even the ER claiming to be having a heart attack, stroke, overdose on some stimulant or even anaphylactic shock. Once a sufferer realizes they are indeed having an anxiety attack, they can accept it and begin to work through it and realize that it will pass.

You should do something physical in order to take your mind off the attack, at least for the present. Anything that requires exertion such as cleaning, exercise, walking or even cooking is extremely beneficial and offers a point of concentration other than the attack itself. Physical activity, especially activity that requires exertion, releases endorphins. These are mood altering hormones that can calm and relax a sufferer with a feeling of euphoria. Physical activity will also negate any feelings of helplessness that may accompany the attack and empower the person by doing something that is productive.

If you have been suffering from anxiety attacks for any length of time, you have probably developed a support group. It may be an informal group such as parents, siblings, friends or fellow sufferers; anyone who understands what you are going through. Reach out to these people for the help and understanding you need at the time. You aren’t looking for pity or even sympathy, just someone you can talk to about and during the attack. If you are someone who is ashamed of their anxiety and has hidden the truth about your suffering from friends and family, it’s time to talk to them about the whole experience. Keeping this a secret only makes things worse so seek out someone to confide in, even if it is via the internet, in a chat room or forum specifically about anxiety and panic.

Taking medication should be a last resort measure. Since drugs just mask symptoms they often return when the medicine wears off and can even be more intense. Most of the anti-anxiety drugs like Xanax and Klonopin have some pretty serious side effects that you probably want to avoid by not taking the medication.

By realizing when you are having an anxiety attack and accepting it for what it is you can then begin to calm yourself with physical activity. As you begin to calm down then is the time to contact a support person to talk about what you are feeling and what is going through your mind. These steps can then become helpful tips to stop anxiety attacks.