How do you handle an anxiety attack?

[DarkGreen]

I have really bad health anxiety and sleep anxiety and I live in a cottage with neighbours attached both sides. Anyway my sleep anxiety (worried i won't sleep and this will make me ill) means I have really bad noise anxiety if you call it that. Anyway if my neighbours make lots of noise I get myself really stressed out worrying I won't sleep and then will get ill.

anyway my neighbours were being loud last night (I sleep with earphones so didn't hear) but my husband told me they kept him awake and that was enough to make adrenaline pump round my body with fear that they would be loud again and keep me awake.

I then got a migraine I think from not sleeping and the stress and this really triggered my health anxiety and I got really panicked.

Does anyone have any coping strategies to 1. Stop me spiralling before it happens and 2. Cope with it better when it does?

Steady breathing during the attack
as hard as it is, and propranolol prescribed from GP.

Sorry to hear you're having a rough time with your anxiety, it's the worst isn't it :(

When I feel a panic attack coming on if I'm able to (depending on timing / where I am) I quickly go for a walk even if its just round the garden..I find the physical movement and fresh air pulls me out of my own head.

I also don't drink any caffeine anymore as even one cup of tea seems to have a knock on effect later on.

I think I read something somewhere that said most panic attacks don't last longer than 20 mins as you're body can't keep surging with adrenaline for hours. I always bear this in mind even when I feel awful that I know from last time etc that it did eventually end.