3 Effective Ways to Manage Anxiety Attacks at School

Managing Anxiety Attacks in School: Practical Strategies

Experiencing an anxiety attack at school can be daunting, but there are effective ways to manage and control these overwhelming feelings. Mallory Grimste, a teen therapist, offers three valuable strategies to help students navigate anxiety attacks during school hours. Understanding the difference between anxiety and panic attacks is crucial, as each may require different approaches. While active coping strategies are beneficial, they aren't always feasible in a classroom setting. Here’s what you can do instead.

Control Your Breathing

Deep breathing is a powerful tool to manage stress and anxiety. It’s the one automatic response in a stress reaction that we can control. Grimste recommends:

• Sitting with your feet flat on the ground, back straight.
• Taking slow breaths in through your nose and even slower out through your mouth.
• Performing at least three deep breaths to reset your mindset.

This technique can be discreetly practiced anywhere, anytime, making it perfect for classroom situations.

Stay Hydrated

Drinking water not only keeps you hydrated but also helps in managing anxiety. Carrying a water bottle and ensuring it’s filled can:

• Keep you hydrated, making you less vulnerable to emotional reactions.
• Literally cool you down, helping to feel more in control.

Hydration is a simple yet effective strategy to maintain emotional balance during stressful times.

Practice Muscle Relaxation

Muscle tension is a common physical response to anxiety. Grimste suggests identifying areas in your body where tension accumulates and using techniques to relax those muscles, such as:

• Shoulder rolls or bringing your shoulders to your ears for a stretch.
• Squeezing stress balls or performing toe crunches for discreet muscle relaxation.

These practices can be done quietly in class without drawing attention, offering a practical way to alleviate stress and anxiety.

Conclusion

Anxiety attacks in school can significantly impact a student's ability to learn and engage. By implementing these strategies, students can find relief and regain control over their anxiety. Remember, it's essential to practice these techniques regularly and find what works best for you. Sharing these strategies with friends can also help create a supportive environment for managing anxiety in school.

For more detailed explanations and additional tips on managing anxiety attacks, consider watching Mallory Grimste’s video on this topic. It's an invaluable resource for students, educators, and anyone looking to support someone facing anxiety in educational settings.

Watch the full video here.