8 Tips to Help with Anxiety and Panic

These tips are for dealing with non-severe anxiety and panic. I am not a mental health professional, only someone who has experience with anxiety and panic attacks.

Some of the tips are from therapists I’ve had, others I’ve acquired from various sources over the years, or things that I’ve tried and work for me.

If your symptoms are severe, I would suggest calling a friend, family member, or health professional. This is more day-to-day management that works for me.

During this isolation time, I’ve realized that being on my phone, or any device, contributes to my anxious feelings.

Tip #1:

Put your phone or device away immediately.

(I like to move quickly when I feel anxious or panicky, because it can escalate quickly. Catch it as fast as you can.)

Tip #2

Get up and get moving! Literally get up and start moving your body. Look at your hands and tap them against different parts of your body. Jump, hop, shake, dance, whatever movement works for you. Walk in place or walk back and forth. Don’t stop, move into some other techniques as you relax.

Tip #3

LOOK around you.  What colors are on the wall? Is there a picture hanging on your wall? What objects are in the picture? Any numbers around you? Read them out loud, backwards and forwards. Are books around? Read the titles out loud.

Tip #4

Put your nose to work! Burn sage, incense, or spray a fragrant scent (one that you like). Take a moment to really take in that scent.

Tip #5

Look in the mirror (once your anxious feelings have calmed a bit). Look at your face, what color are your eyes? Change the hair style of your hair if you can. Move your hair around. Do you have freckles or birthmarks?

Tip #6

Do a task, any task. Unfolded laundry? Just start folding. Robotically at first if needed. Dishes? Just grab the sponge. Look at the sponge, observe it. Look at the dishes, touch them. Feel their texture.

Tip #7

Go outside if possible, or look out the window. Take a deep breath. Breathe in through your nose for 4 seconds, feeling your diaphragm fill up with air. Hold for a second. Exhale slowly through your mouth for 8 seconds. Feel your belly contract as you exhale. Repeat.

Tip #8

As you relax, bring your awareness into the current moment. You are here. Say “I am here. I am right here. I’m here. I’m right here.” You are here, right here. You are here in this moment. This moment is good. This moment is just fine. It’s just here.


If you are currently feeling anxious, please only read the following once you are feeling calm and relaxed.


Anxiety and panic are about disconnection, division. A divergence from the current moment. Your thoughts have been carried away from the present.

In a sense, you are healing the division that is causing your disconnection. That’s why sensory activities are key. It’s not just about relaxing; it is about reconnecting. Touching, seeing, hearing (play music loudly), smelling (burn sage, incense, or use a strong scent or perfume, tasting (I haven’t used this sensory experience with anxiety, but feel free to try).

These sensory experiences and your conscious engagement with them brings you back to the present moment. You realize that here, in this present moment, you are okay. You are intact. Those anxious thoughts were taking you somewhere else, somewhere unpleasant. But you can bring yourself back.

Much love to all who read this. May you feel well and whole.

Here is a link to some professional tips on dealing with anxiety.

Published by Readings By Heba

I have over 12 years of experience doing intuitive readings. I've done extensive research into metaphysics, the occult, and faith based religions. I regularly practice meditation and kirtan (devotional yoga). I acknowledge that our lives are made of the seen and the unseen and that Truth is a moving target. I can say only a few things with great conviction after all I have lived. One, life ebbs and flows and it is always up to you to come back into your light. Use every resource you can! Two, the source of all things is light and freedom. You are free to believe whatever you choose to believe, only you can convince or disprove your own ideas. Three, we are dynamic, enigmatic beings. Though society would like us to stay in certain boxes, the truth is we can't. I am so much more than a reader. I live my life with robust joy and great curiosity. Four, I have always been in touch with something that is beyond our conventional ideas of life. I always felt something beyond my five senses. There is a part of me that relishes in diving into the depths of existence. Into those lighter layers of perception. I like feeling where the flow of life is moving. And I truly enjoy doing it with others. Lastly, I am a lover at the core of my being. I love devotional practice. I love adoring the world and everything in it. I seek to shine my light wherever I go. Of course we experience hard times, I just make the absolute most out of all the other times.

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