Activities to Handle Anxiety or Panic Attacks

Anxiety and panic attacks can be overwhelming, but there are fun activities you can try to help manage these feelings. Not all activities will work for everyone, so read through, find what interests you, and give it a try. These activities are designed to be engaging and effective, based on principles from Botvin Life Skills Training. Improving your ability to manage anxiety is possible, and practicing these activities regularly can make a big difference.

Deep Breathing with Visualization

• Activity: Sit comfortably, close your eyes, and take a deep breath in for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Imagine blowing up a balloon with your stress and then releasing it.

  • Why It Helps: Deep breathing helps calm the nervous system, reducing anxiety and promoting relaxation. Visualization can make the exercise more engaging and effective.

  • Keep Doing It: Practice this technique daily, not just during anxious moments, to strengthen your ability to stay calm.

Progressive Muscle Relaxation

• Activity: Sit or lie down in a comfortable position. Starting with your toes, tense the muscles for 5 seconds, then release. Move up through your body, tensing and relaxing each muscle group.

  • Why It Helps: Progressive muscle relaxation can reduce physical tension and anxiety, promoting a sense of calm.

  • Continue Practicing: Make this a part of your nightly routine to help you unwind and improve overall relaxation.

Mindful Coloring

• Activity: Get an adult coloring book and some colored pencils or markers. Focus on coloring within the lines and choosing colors that make you happy.

  • Why It Helps: Mindful coloring helps distract from anxious thoughts and allows your mind to relax by focusing on a simple, repetitive task.

  • Keep Engaged: Set aside time each week for mindful coloring to keep your mind engaged and stress levels low.

Grounding Techniques

• Activity: When you feel anxious, use your senses to ground yourself. Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

  • Why It Helps: Grounding techniques help bring your focus to the present moment, reducing the intensity of anxiety or panic.

  • Regular Practice: Practice grounding techniques in various situations to make them a go-to tool when anxiety strikes.

Journaling

• Activity: Write down your thoughts and feelings in a journal. Don’t worry about grammar or spelling; just let your thoughts flow.

  • Why It Helps: Journaling provides an outlet for your emotions and can help you understand and manage your anxiety better.

  • Ongoing Activity: Make journaling a daily habit to regularly process your thoughts and feelings.

Physical Activity

• Activity: Engage in physical activities like dancing, running, or playing a sport. Choose something you enjoy to make it fun.

  • Why It Helps: Physical activity releases endorphins, which are natural mood lifters and can help reduce anxiety.

  • Stay Active: Incorporate physical activity into your routine multiple times a week to keep anxiety at bay.

Positive Affirmations

• Activity: Create a list of positive affirmations, such as “I am strong,” “I can handle this,” and “I am in control.” Repeat them to yourself when you feel anxious.

  • Why It Helps: Positive affirmations can shift your mindset and build confidence, reducing anxiety.

  • Daily Practice: Repeat your affirmations daily to reinforce positive thinking patterns.

Managing anxiety and panic attacks is possible with consistent practice and the right tools. Try these activities to find what works best for you, and remember to practice regularly to see the best results. Building these skills will help you handle anxiety more effectively over time.

For more tips and resources, visit Botvin Life Skills Training.