Your Complete Guide to Handling Panic and Anxiety [Latest Update]

For months, many of us have been grappling with overwhelming anxiety. A global pandemic, job losses, a divisive election, and the recent Capitol attack by extremists fueled by Trump have left us reeling. With so much to feel angry and heartbroken about, and so much work ahead, it’s essential to prioritize self-care. At Mytour, we’re here to support you through it all.

Personally, I’ve battled anxiety disorders my entire life—my first panic attack struck at age 11. Over the years, I’ve built a toolkit: various breathing techniques, a weighted blanket, a strong support system of loved ones and a therapist, and medication for when things get overwhelming. Now, many who were once calm are joining this shaky, sleepless club. While I wish they didn’t have to, I’ve sifted through Mytour’s archives to share the best advice we’ve gathered.

Before diving into our tips, remember that we’re not mental-health professionals, whose expertise is irreplaceable. Finding a therapist can be tough, especially now, so here’s our guide to getting help. If you or someone you know is at risk of self-harm or suicide, please reach out to the National Suicide Prevention Lifeline at 1-800-273-8255.

Understand how anxiety affects you

To start, it’s helpful to recognize what happens in your brain during an anxiety episode. (“This is a surge of cortisol,” I reminded myself recently. “It feels terrible.” Science, right?)

Prepare a strategy for future episodes

While recent events have been distressing, we must brace ourselves for potential unrest in the coming weeks and beyond. Even without major incidents, the anticipation of events like Inauguration Day could trigger your heightened stress response. Our election night guide offers useful strategies that can be applied to any high-pressure situation.

Discover ways to manage a panic attack

If you’ve recently had your first panic attack, welcome to the club, my anxious friends. While one episode doesn’t guarantee future ones, the fear of it happening again can be overwhelming. That’s why having a plan is essential. Here’s a guide on navigating a panic attack, featuring yours truly.

Try this BoJack-inspired panic-attack trick

Here’s a quick tip inspired by BoJack Horseman. You don’t have to wait for a full-blown panic attack to try it. Whenever anxiety starts to take over, give the BoJack method a shot.

Resist the impulse to self-harm

Self-harm is a common response to anxiety, often as a way to regain control or avoid dissociation. If this resonates with you, know that you’re not alone. Here are some apps designed to help you manage these urges and foster self-compassion.

Support your children

It’s not just adults facing anxiety these days. If your child is having a hard time—and it seems like most kids are, to some degree—here are some ways to help them cope.

Find a distraction

My go-to strategy for managing anxiety: curl up under a weighted blanket and watch some cartoons.

If you prefer a more engaging activity (but not the “get up and move” kind), why not try video games? We just suggested it, after all.

We’re always here to support you. Share how you’re feeling in the comments, and email me if there’s anything else we can do to help.

Updated 1/12/21 9:18am: Included additional resources for finding professional therapists and suicide prevention support.

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