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  • Dr. Stanya Greathouse

5 Mindful Practices for Managing Anxiety Attacks in a Busy Life

Anxiety is a common mental health issue that affects people of all ages, genders, and backgrounds. In fact, according to the World Health Organization (WHO), an estimated 264 million people worldwide have an anxiety disorder. However, anxiety is often not talked about openly, and many people may not seek professional help for their symptoms.

For young adults and Most Americans, who often have to juggle multiple responsibilities, managing anxiety attacks can be especially challenging. In this blog post, we will discuss five mindful practices that can help manage anxiety attacks in a busy life.

1. Practice Mindfulness

Mindfulness is the practice of being present in the moment and accepting one's thoughts and feelings without judgment. Research has shown that mindfulness can help reduce symptoms of anxiety and improve overall mental health. One way to practice mindfulness is through meditation. Set aside a few minutes each day to sit in a quiet place and focus on your breath. When your mind wanders, gently bring your attention back to your breath.

2. Exercise Regularly

Exercise is not only good for physical health but also for mental health. Regular exercise can help reduce symptoms of anxiety and depression by releasing endorphins, which are natural mood boosters. Aim to exercise for at least 30 minutes a day, whether it's through jogging, dancing, or a workout class.

3. Limit Screen Time

In today's digital age, it's easy to get caught up in social media and other online activities. However, too much screen time can contribute to feelings of anxiety and stress. Try to limit your screen time, especially before bedtime. Instead, read a book or engage in a calming activity to help you relax.

4. Practice Gratitude

Focusing on the positive aspects of life can help reduce feelings of anxiety and improve overall well-being. Each day, take a few minutes to reflect on things you are grateful for, such as a good friend, a delicious meal, or a beautiful sunset.

5. Seek Professional Help

If you are struggling with anxiety attacks, seeking professional help can be beneficial. A mental health professional can provide you with the tools and support you need to manage your symptoms. Don't be afraid to reach out for help, and remember that seeking help is a sign of strength, not weakness.

"I have struggled with anxiety for years, and I have found that practicing mindfulness and exercise have been especially helpful for me. When I feel an anxiety attack coming on, I take a few deep breaths and focus on the present moment. I also make sure to exercise regularly, whether it's through a yoga class or a long walk in the park. These practices have helped me manage my anxiety and improve my overall well-being."


Managing anxiety attacks can be challenging, but it's essential for overall mental health and well-being. By practicing mindfulness, exercising regularly, limiting screen time, practicing gratitude, and seeking professional help, you can take control of your anxiety and live a more fulfilling life. Remember that you are not alone, and there is always help available.

If you or someone you know is struggling with anxiety or other mental health issues, seek professional help. The Mental Health America (MHA) organization provides a free mental health toolkit that includes fact sheets, worksheets, and sample social media materials related to the Mental Health Awareness Month theme "Look Around, Look Within." Download the toolkit here, and share your anxiety management tips in the comments section below. For additional resources and information on mental health, visit the MHA website

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