How to Stop a Panic Attack


Stripes / Blue & White Living Room / Strawberry Caprese / Beach / Striped Dress / Flamingos

Yesterday at work, I had a flooding feeling of anxiety coming on but made a choice to nip it in the bud before it became a full-fledged anxiety attack. I literally stopped the panic attack in its tracks as it was coming on for the first time ever and I wanted to share with you how I did it!

It was a crazy busy day at work, and I was bouncing back and forth between 3 big projects that required very different skill-sets. At the same time, I was trying to coordinate a last-minute trip to Bermuda (next weekend, yay!), planning a few things for Italy in 2 weeks, and finalizing plans for my birthday party in July. All super exciting and fun things that should make me feel happy, right? Right… But instead of feeling excited, I felt overwhelmed and got that weird buzzing sensation that I get all over my body when I have extreme anxiety.

Today, only one day later, after I took the steps below, I’m OVER THE MOON excited for all of the awesome things coming my way and am so glad I took the time to get to this place.

Here is exactly what I did to squelch that mofo:

Blue and White Wallpaper

1. Stopped working, emailing, planning. Stood up and went for a 10 minute walk around the block. Not a novel idea but also not something that I ever do during the workday. I didn’t bring my phone, didn’t look at Instagram, just walked and breathed.

Strawberry Basil Caprese

2. Per my 6 tips for overcoming anxiety, I came back and cleaned my desk aggressively. After those two things I already felt infinitely better.

Dreamy Beach

3. I re-wrote my to do list for work, Lemon Stripes, and home and delegated a few things to my husband that I need help with (because he’s an angel and the best man on earth, he happily obliged).

Striped Dress

4. I was finally calming down but still felt on-edge so I set a timer and allowed myself exactly 7 minutes on Pinterest (where I found all of these lovely images for you!)


All in all, this took 32 minutes. I don’t take lunch breaks very often during the day (we eat at our desks normally), but in this short time my mind felt reset, refreshed, and I went about the day like a normal happy person. My productivity went through the roof and I was able to not only complete all of my projects, but kick their ass!

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  1. Kate {Taffeta and Tulips} said:

    This is such a great post because not too many people talk openly about anxiety. I had my first panic attack in college and never dealt with my anxiety until years later after my close friend suddenly died. I learned through therapy to really get to the root of what’s bothering you, write it down, and then figure out what is within your control. It has helped me tremendously. Also, proper sleep, healthy eating habits and exercise are incredibly important. Thanks for sharing your story Julia! And it sounds like you have some amazing things coming up. Can’t wait to read all about them 🙂

    Taffeta & Tulips

    6.5.15 · Reply
    • Julia Dzafic said:

      Thank you so much for this comment, Kate! It really means the world to me 🙂

      6.8.15 · Reply
  2. Allie Harris said:

    I love this post – things I will definitely keep in mind for the future! It’s wonderful because this is something not too many bloggers talk about!

    6.5.15 · Reply
  3. Heidi D. said:

    Such good tips. Have you tried essential oils? I suffer from anxiety and so does my son and lavender has really helped us both. Try the ones from Young Living.

    Wishes & Reality

    6.6.15 · Reply
    • Julia Dzafic said:

      Yes I have! I use the lavender oil from Young Living too. It is really magical! I should write about that, thanks for reminding me!

      6.8.15 · Reply
  4. Amy said:

    These tips are really useful, and actually achievable when you’re day is feeling out of control. I already do some of these but will putting others into practice next time I feel like my anxiety is getting too much.

    Amy x

    Girl for Granted

    6.8.15 · Reply
  5. Jennifer said:

    Love this! You go girl!

    6.8.15 · Reply
  6. LoveCompassionateLee said:

    Extremely wise counsel that I will be referring to a lot (as well as sharing with some friends I know could use it). Happy Monday!

    6.8.15 · Reply
  7. Sophie Zang said:

    Love these tips! for sure going to keep this in mind when I start getting to worried over things!

    6.23.15 · Reply
  8. kate_quinn_1 said:

    Hi, Julia.

    First of all, thank you for sharing your stories about anxiety. I appreciate your candor. I’m a long time sufferer from extreme anxiety and panic attacks (all started when I thought I was having a heart attack at 23!), and it wasn’t until the past two years that I was able to manage it in a way that has changed my life. You’ve inspired me to write a post on my blog as well, that highlights my personal story and some of the tactics I’ve used to overcome it – I’ll be sure to share:)


    7.8.15 · Reply