3 Tips to Manage Anxiety & Panic Attacks During the COVID-19 Outbreak

As we continue to navigate the COVID-19 outbreak, taking care of our mental health is as important as ever. For those who are prone to anxiety and panic attacks, social isolation, physical distancing and quarantine can be triggering. Here are 3 concrete things you can do to manage anxiety and panic attacks during this difficult time:

#1 Be mindful or aware that you’re experiencing a symptom of anxiety, stress or panic

Typically, anxiety, stress or a panic attack is felt physiologically:

  • Sweaty palms

  • Tightened muscles

  • Shortened breath

All of these are indicators you are feeling or experiencing a sense of anxiety that must be released. It’s important to process what is happening and to not have the feeling get “stuck.” This can lead to deeper issues that may prolong your healing.

#2 Be curious about the symptom you are feeling

By becoming curious, you’re activating a different part of your brain: the prefrontal cortex. This will help balance your neurotransmitters. The brain is constantly striving to keep your neurochemical system in balance. There is a careful balance of overall neurochemistry; if there is too much or too little of any one neurotransmitter, the entire balance of the brain is upset. This unbalance can manifest itself as changes in the way you think, feel and behave.

So how do you rebalance your brain? Ask yourself questions like:

  • Is this muscle tensing up?

  • Where am I holding it in my body?

  • How long does it last?

By refocusing your attention, you are stimulating a different part of your brain, the anxiety and panic attacks should dissipate.

#3 Do something physical

Doing something physical during heightened anxiety periods will also help to rebalance your brain, and they can be quick, easy and simple. Here are some ideas:

  • Run in place.

  • Change your temperature by putting your hands in ice, taking a cold shower or taking a hot shower. This will activate a different section of your brain.

  • An inversion to your head will increase blood flow to your brain.

  • Deep breathing will increase oxygen to your brain.

All of these will help bilateral stimulation and can change extreme emotions very quickly.

If you feel you need some extra support or help during this difficult time, we are expanding our online therapy services to meet the growing need for individuals to receive mental health support while under quarantine. Our therapy/counseling services are being offered via phone, chat or video.

Physical distancing does not equate to emotional distancing. We are here to support you if you are feeling a heightened sense of anxiety, depression or panic attacks.

Contact us for a consultation today (714.730.0838).


About GUTS OC:

We combine mental health services and state-of-the-art technology to help our patients obtain long-term results faster. Our specialties include therapy, micro current neurofeedback and life coaching. Our evidence-based approach has helped thousands of individuals, couples and families who have sought our help over the past 22 years. Our trained specialists are committed to educating & empowering our patients with the skills and mindset to live successful, happy lives.

GUTS OC is based in Tustin, CA but provides services to all of Orange County through in-person sessions and/or virtual therapy sessions via phone, chat or video.

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17332 Irvine Blvd #232

Tustin, CA 92780


 (714) 730-0838

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