Racing heart, nausea, upset stomach, and tremors are just a few things you can experience during an anxiety attack. As a young teen who goes through this a lot I know that Anxiety attacks can be scary, so it's helpful to know that you can limit them when they occur.
Practice deep breathing. If you’re having a panic attack, chances are you’re beginning to hyperventilate. Even if you’re not, breathing deeply can help to reduce your stress and provide oxygen to your brain to help you focus. Try to take a maximum of 8 breaths per minute. Take 4 seconds to inhale, hold the breath for 2-3 seconds, and then take another 4 seconds to exhale.
If you are breathing too quickly to begin deep breathing, use a brown paper bag to slow your breathing. Hold it over your mouth as you breath, slowing your breaths progressively until you can begin your deep breathing exercises.
Continue deep breathing for several minutes until you notice a difference in your muscle relaxation and clarity of thought.
Use cognitive diversions. If you are in the midst of an anxiety attack, distract your mind from your fear through different mental diversions. For example, count backwards from 100 by 3’s, list the presidents in order, or say the lyrics to your favorite song or poem. Force yourself to do one (or several) of these techniques until you have calmed down a bit.
Practice progressive muscle relaxation. This is a process of slowly going through your body and tensing and relaxing each muscle group. It accomplishes two goals, by forcing you to concentrate on something other than your fear while simultaneously relaxing your muscles. Start with your muscles in your face, and then work your way down until you’ve relaxed all the muscles in your body.
Tense the muscle group for ten seconds, and then release the pressure. You can do this for the same muscle group multiple times, but doing it once should suffice.
Major muscle groups that you can tense and relax include your jaw, your mouth (frown/relaxed), arms, hands, stomach, thighs, calves, and feet.
Try “stop and replace.” This is a process by which you stop your anxiety-producing thoughts and replace them with thoughts of something that brings you happiness or peace. For example, if you’re having anxiety about an upcoming plane flight and you can’t stop thinking about what might happen should you crash, stop that thought immediately and replace it with a thought about your vacation with your best friends.
Use guided imagery. Think of a place in which you feel at peace and relaxed; this could be your home, a favorite vacation spot, or being held by a loved one. As you think of this place continue adding details to the scene, so that you are focusing your entire mind on imagining it. Feel free to do this with your eyes closed or open, although closing your eyes may make the process easier. When you feel like you can think clearly about your anxiety, you can stop the guided imagery.
Notice your anxiety. Although you want to reduce the anxiety you feel, you don’t want to ignore it. Acknowledge that you are afraid, and analyze the fear. Is it a true and present danger? Most likely, you are using “what if” statements and panicking about something that has not yet/may not happen. Realize that you are experiencing fear, but that you are not in danger. Taking the danger out of the situation will help you to relax a bit.
Write down your feelings. If you are prone to panic attacks, keep a panic diary in which you can write entries explaining your feelings. Write what you feel, what you’re afraid of, and why you think the anxiety came about. Writing it down will help you to focus your thoughts, and reading over your entry or looking back can help you to better handle your anxiety.
Do something. Sitting and ruminating over your anxiety will worsen your state and make it harder to overcome your panic. Distract your mind and body by performing a task; cleaning, drawing, calling a friend, anything that will keep you busy. Preferably, do something that you enjoy as a hobby
Use music therapy. Create a playlist of songs that you listen to to help you relax or that make you feel happy. Then, if/when you have a panic attack you can listen to the music to help calm you. Use noise-cancelling headphones when possible to help you to concentrate on the music. As you listen, focus on different parts that are being played, the sound, and the lyrics that are being sung. This will help to focus your mind away from your fear. I personally do this and it REALLY helps.
Do a little exercise. Getting your body active releases endorphins which are responsible for increasing your feelings of peace and happiness. Go for a walk or try some yoga to start; gentle exercise will help you to relax better than playing an aggressive sport or doing heavy cardio.
Get help from a friend. If you are in the slums of anxiety and can’t seem to get out, call a friend or family member for help. Have them distract you from your panic and analyze your fear so that you can overcome your feelings of stress. If you are prone to anxiety attacks, coach a friend in the different means of treating them so that they are well versed should you call for help.
Thats all of the ideas off of the top of my head
Your Ass. Counselor