5 Strategies to Overcome and Prevent Anxiety Attacks

Anxiety is a common mental health condition affecting millions of people worldwide. It often manifests as excessive worry or fear, and in extreme cases, it can lead to debilitating panic attacks. However, with the right strategies and techniques, it is possible to manage anxiety and prevent these attacks. In this article on BPD Beautiful, we will explore various methods to help you navigate through anxiety and keep panic attacks at bay.

Engage in Deep Breathing Exercises

Deep breathing exercises are a cornerstone of anxiety management. When an anxiety attack strikes, our breathing can become rapid and shallow, exacerbating feelings of fear and discomfort. However, taking control of your breathing can help alleviate these symptoms. The technique involves inhaling deeply for five seconds, then exhaling slowly for seven seconds. This method increases the oxygen supply to your brain, helping to calm your nervous system and reduce anxiety symptoms.

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Adopt a Positive Outlook

Embracing a positive outlook is an invaluable strategy in warding off anxiety attacks. By focusing on the positive aspects of your life and practicing gratitude, you can foster a healthier mental state. Reframing negative thoughts into positive ones also plays a crucial role in this process. This approach does not advocate for overlooking your problems; instead, it encourages tackling them with a more optimistic perspective. Essentially, adopting a positive outlook could be your potent shield against the onslaught of anxiety attacks.

Utilize a Time Management System for Efficiency

Effective time management can significantly reduce stress and anxiety levels. When we’re disorganized, we can often feel overwhelmed, which can trigger anxiety attacks. By implementing a time management system, we can stay on top of our tasks and responsibilities, reducing the potential for stress and anxiety.

Consider a Job Change

Creating an outstanding resume is an essential step in the job search process. Begin with a compelling heading statement that provides a snapshot of your professional background and objectives, using impactful action verbs and descriptions. Subsequently, outline your relevant work experience and accomplishments, starting with your most recent role. Your education details should follow, encompassing not only your academic qualifications but also any relevant certifications, courses, or volunteer work. Pay close attention to the format of your resume, ensuring it is concise, ideally one page long, with a font size of 10 to 12 points and margins no less than 0.5 inches all around. Enhance your resume by highlighting your most notable professional achievements and skills pertinent to the job you’re applying for. If you need help getting started, this guide on how to write a resume is a great place to start.

Consider Pet Ownership for Emotional Support

Pets can serve as an incredible source of emotional support, offering comfort and companionship in times of stress. Numerous studies have shown that pet ownership can significantly reduce anxiety levels and enhance overall well-being. The simple, yet profound act of stroking a dog or cat triggers the release of endorphins – the body’s natural “feel-good” hormones, bringing about feelings of tranquility and happiness. Additionally, pets offer unconditional love and loyalty, which can be immensely comforting during challenging periods. Therefore, if circumstances permit, adopting a pet could be a worthwhile consideration for those seeking emotional support and companionship. It’s more than just having a pet; it’s about embracing a relationship that nurtures your emotional health.

While anxiety attacks can be frightening, they are manageable. By incorporating these strategies into your daily routine, you can reduce your anxiety levels and prevent panic attacks. However, if your anxiety becomes overwhelming, it’s essential to seek help from a mental health professional.

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The Self-Love Workbook

This 103 page digital workbook comes with three different PDFs – full color, a version with no color backgrounds, and a black and white version (to save on printing costs). You get access to all three and you can print whichever one works for you!


Each .pdf is capable of being filled in digitally. With Adobe on your desktop computer or on an app like XoDo for your phone, you can type your answers into the .pdf and save your progress without ever needing to print it.

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5 strategies to overcome and prevent anxiety attacks when living with BPD

Camille Johnson

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