Chances are you know the symptoms.

Your breathing starts to quicken, your palms are getting sweaty, and your mind is racing from one thought to another. You may start to withdraw from activities you normally enjoy and going to school or work may become a struggle.

Anxiety can be experienced by everyone – and it can be related to just about anything.

Non-profit organisation Beyondblue report that on average one in six young people have anxiety, which is why it’s so important to know what can help in a difficult situation.

1. Exercise and healthy eating

It’s cliché. We know. But sticking to an exercise routine and healthy eating can make a large difference when you suffer from anxiety. What you eat has the power to affect your energy levels, the way you think and how you feel about yourself.

A short brisk walk is all it takes to release endorphins that often lead to a reduction in anxiety. You’re not restricted to walking either. Go for a run, jump on your bike, swim laps at a local swimming pool. The point here is to get moving. You could also exercise with a friend to make it more fun.

2. Use distraction techniques

When you feel an anxiety attack approaching it can seem like the end of the world, it can even feel like the walls are closing in on you.

Distraction techniques are a great way to help remove yourself from the negative thoughts you’re experiencing and help you pass through unhelpful emotions.

These techniques differ for everyone. Some people use books or movies to reduce anxiety. Other useful techniques include calling someone on the phone or focusing on your breathing to slow it down.

You can even consider mind focusing activities like colouring or puzzles. If it distracts you from the anxiety attack, then it definitely belongs on your distraction list.

3. Connect with a support network

When you’re feeling down, it can be tempting to isolate yourself. However, keeping an active support network is a great method for reducing anxiety.

If you feel an attack coming on, reach out to a friend or family member. This doesn’t have to be in person – although that’s great too! – instead you can text or chat online. Simply going through the motions and connecting with people in your support network can work wonders.

There are also a number of e-therapies that can be effective for mild to moderate anxiety. The Australian Government’s www.mindhealthconnect.org.au has a list of services available.

4. Keep enjoyable activities in your life

As we mentioned above, it can be tempting to isolate yourself when feeling down or anxious – but you need to try and keep enjoyable activities in your life.

No matter what you love doing or are passionate about, these activities are something to cling too. In fact, beyondblue has found that keeping physically active and doing things you enjoy can help break negative cycles of anxiety and depression.

5. Aim for a good nights’ rest

Most people don’t realise the power of a good nights’ rest. Without sleep, anxiety can heighten and become even more out of control.

Aim to go to bed and get up at the same time each day – this helps put your body into a routine and can assist in developing healthy sleeping patterns.

Wind down before bed by journaling your thoughts or worries. These activities can help soothe your mind, making it easier to drift to sleep.

Do you have a tip for reducing anxiety attacks? Share it with us over on Facebook. https://www.facebook.com/lovemeloveyouaustralia/

We’d love to know what works for you.