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FEATURED STORY [**A Checklist to Help You Through a Panic Attack**](https://lifestance.com/blog/checklist-panic-attack/ "A Checklist to Help You Through a Panic Attack") April 24, 2026By: [LifeStance Health](https://lifestance.com/clinical-experts/)Read Time: 5 Minutes This content has been updated from the previous article published on November 24, 2020. Panic attacks, a sudden surge of intense fear and discomfort, are more common than many realize. According to the National Institute of Mental Health (NIMH) , an estimated 2.3% of the U.S. population experiences panic disorder each year, with prevalence rates slightly higher in women. If you live with panic disorder or any other anxiety disorder , the fear of a panic attack may worsen your symptoms. One of the best ways to ease that anxiety is to prepare for a possible panic attack and have a plan. But what if you forget your plan when the time comes? If you’ve ever had a panic attack , you know that it’s difficult to function during one. Perhaps one of the hardest things to do in the middle of a panic attack is to remember what to do to get to the other side of it. No matter how many times you’ve talked through it with your therapist, it’s hard to recall calming techniques when your mind is racing. That’s where your panic attack checklist comes in. Print or write out a list of the things you can do if you feel a panic attack coming, and keep the list with you at all times. It may seem small now, but it can change everything if you need it.... [Read More](https://lifestance.com/blog/checklist-panic-attack/) Article Categories - All Blog Posts - Addiction - ADHD - Adolescents - Anxiety - Depression - Developmental Disorders - Diagnosing (Testing & Evaluation) - Eating Disorders - LGBTQ+ - Mood Disorders - Personality Disorders - Psychiatry - Relationship / Dating - Self-Help & Wellness - Sleeping Disorders - Therapy - Trauma - Trends and Predictions - Women Select a blogAll Blog PostsAddictionADHDAdolescentsAnxietyDepressionDevelopmental DisordersDiagnosing (Testing & Evaluation)Eating DisordersLGBTQ+Mood DisordersPersonality DisordersPsychiatryRelationship / DatingSelf-Help & WellnessSleeping DisordersTherapyTraumaTrends and PredictionsWomen ### Search Articles × Search Results× ⌕ × [Anxiety](https://lifestance.com/category/anxiety/) [**How To Lower Anxiety and Build Your Own Toolkit**](https://lifestance.com/blog/anxiety-toolkit/ "How To Lower Anxiety and Build Your Own Toolkit") This content has been updated from the previous article published on January 20, 2026. Anyone who deals with anxiety knows how quickly things can shift. One moment you’re fine, and the next your heart is racing, thoughts are spiraling, and in some cases, things may escalate into a full-blown panic attack . Over the years, I’ve learned that having a reliable set of simple, accessible tools I can reach for at any time helps me personally interrupt those spirals and regulate my nervous system more quickly. Anxiety Management Techniques That Worked For Me Shift Your Temperature One approach that often helps me interrupt an anxiety spiral is changing my body temperature. Cold sensations cue your parasympathetic nervous system, the part of your body responsible for rest and relaxation, to kick in. If I’m outside in the heat, I’ll turn on a small portable fan I keep in my purse. If I’m at home or in my car, I’ll blast the air conditioning... ### By [Jessica Estrada](https://lifestance.com/blog/author/jessica-estrada/) Published: April 24, 2026 Read Time: 6 Minutes [Read More](https://lifestance.com/blog/anxiety-toolkit/) Share [**How To Lower Anxiety and Build Your Own Toolkit**](https://lifestance.com/blog/anxiety-toolkit/ "How To Lower Anxiety and Build Your Own Toolkit") Anxiety Management Techniques That Worked For Me [Read More](https://lifestance.com/blog/anxiety-toolkit/) Share [Therapy](https://lifestance.com/category/therapy/) [**Fear of Crowds (Enochlophobia): What It Is and How Therapy Can Help**](https://lifestance.com/blog/do-you-have-a-fear-of-crowds/ "Fear of Crowds (Enochlophobia): What It Is and How Therapy Can Help") This content has been updated from the previous article published on October 16, 2025. The fear of crowds, clinically known as enochlophobia, ochlophobia, or demophobia, affects many people and may significantly disrupt daily life. For some, just the thought of entering a packed concert, parade, sporting event, or even a busy store may trigger intense anxiety. This fear goes beyond ordinary discomfort. While most experience nervousness from time to time, a phobia of crowds can feel overwhelming and may lead to avoidance of important social, family, or work activities. Understanding what fear of crowds looks like, why it develops, and how to manage is a common first step toward reclaiming a sense of safety and freedom. What is Enochlophobia? Synonyms for the fear of crowds include the clinical terms enochlophobia, ochlophobia, and demophobia, all of which stem from Greek roots. Enochlophobia refers specifically to an intense, irration... ### By [Mark McGrosky PhD, LCSW](https://lifestance.com/blog/author/mark-mcgrosky/) Published: April 24, 2026 Read Time: 6 Minutes [Read More](https://lifestance.com/blog/do-you-have-a-fear-of-crowds/) Share [**Fear of Crowds (Enochlophobia): What It Is and How Therapy Can Help**](https://lifestance.com/blog/do-you-have-a-fear-of-crowds/ "Fear of Crowds (Enochlophobia): What It Is and How Therapy Can Help") What is Enochlophobia? [Read More](https://lifestance.com/blog/do-you-have-a-fear-of-crowds/) : What It Is and How Therapy Can Help") : What It Is and How Therapy Can Help") Share [Anxiety](https://lifestance.com/category/anxiety/) [**Managing Anxiety: 10 Evidence-Based Steps to Calm Your Mind**](https://lifestance.com/blog/10-simple-steps-to-manage-anxiety/ "Managing Anxiety: 10 Evidence-Based Steps to Calm Your Mind") Your heart races before a meeting you prepared hours for. A single email sends your thoughts spiraling. You lie awake at 2 a.m. replaying a conversation from three years ago. If this sounds familiar, you are far from alone—and what you are feeling is treatable. According to the National Institute of Mental Health, roughly 31.1% of U.S. adults will experience an anxiety disorder at some point in their lives, and about 19.1% meet the criteria in any given year. The good news: the body and brain respond remarkably well to a small set of skills, practiced consistently. The ten steps below are the ones clinicians reach for first. 1\. Identify Your Anxiety Triggers Anxiety rarely appears out of nowhere. Common triggers include doom-scrolling news or social media, perfectionism, people-pleasing, caffeine, poor sleep, and unresolved conflict. Keep a short log for one week—note the time, what you were doing, and the thought that preceded the s... ### By [LifeStance Health](https://lifestance.com/clinical-experts/) Published: April 24, 2026 Read Time: 6 Minutes [Read More](https://lifestance.com/blog/10-simple-steps-to-manage-anxiety/) Share [**Managing Anxiety: 10 Evidence-Based Steps to Calm Your Mind**](https://lifestance.com/blog/10-simple-steps-to-manage-anxiety/ "Managing Anxiety: 10 Evidence-Based Steps to Calm Your Mind") 1\. Identify Your Anxiety Triggers [Read More](https://lifestance.com/blog/10-simple-steps-to-manage-anxiety/) Share [Anxiety](https://lifestance.com/category/anxiety/) [**How to Diagnose Anxiety: Insights from a Licensed Therapist**](https://lifestance.com/blog/how-to-diagnose-anxiety/ "How to Diagnose Anxiety: Insights from a Licensed Therapist") Anxiety is one of the most common mental health concerns I see in my practice. But knowing how to diagnose anxiety and when anxious feelings have crossed the line into a diagnosable anxiety disorder is not always clear. While it is normal to feel nervous before a big presentation or stressed during a major life change, anxiety becomes a concern when symptoms are persistent, overwhelming, and start interfering with your work, relationships, or daily activities. In this article, I explain how anxiety is diagnosed, who can diagnose anxiety, and the steps mental health professionals take to distinguish everyday stress from an anxiety disorder. How Do You Diagnose Anxiety? Diagnosing anxiety starts with a thorough mental health evaluation performed by a mental health professional. This includes: A detailed conversation about your symptoms – when they started, how often they occur, and how they impact your life Reviewing your medical hi... ### By [Caitlin Kohls MA, LPC](https://lifestance.com/blog/author/caitlin-kohls/) Published: April 24, 2026 Read Time: 5 Minutes [Read More](https://lifestance.com/blog/how-to-diagnose-anxiety/) Share [**How to Diagnose Anxiety: Insights from a Licensed Therapist**](https://lifestance.com/blog/how-to-diagnose-anxiety/ "How to Diagnose Anxiety: Insights from a Licensed Therapist") How Do You Diagnose Anxiety? Diagnosing anxiety starts with a thorough mental health evaluation performed by a mental health professional. This includes: A detailed conversation about your symptoms – when they started, how often they occur, and how they impact your life Reviewing your medical hi... [Read More](https://lifestance.com/blog/how-to-diagnose-anxiety/) Share [Anxiety](https://lifestance.com/category/anxiety/) [**Grounding Techniques for Anxiety Relief**](https://lifestance.com/blog/grounding-techniques-for-anxiety/ "Grounding Techniques for Anxiety Relief ") This content has been updated from the previous article published on February 19, 2025. Anxiety can feel like a storm crashing in out of nowhere-an onslaught of racing thoughts, a pounding heart, and an overwhelming sense of losing control. Panic and anxiety attacks don’t wait for permission; they hit suddenly, leaving a person gasping, convinced they’re drowning in their own body. It feels like dying, even though it never is. Mental health professionals use a range of approaches to treat anxiety, including cognitive behavioral therapy , medication , and mindfulness-based techniques . They recognize that anxiety affects everyone differently and that what works for one person may not work for another. Recent 2026 LifeStance outcomes data show this approach is often successful with 79% of patients\* experiencing clinically significant improvement in anxiety symptoms after seeking care. But no matter the treatment plan, panic attacks can still happen, which is why therapists focus on equipping their patients with the right tools to manage them. They teach techniques that can ease or sometimes even stop an attack , helping individuals regain control in overwhelming moments. However, these strategies shouldn’t be limited to those in therapy-more people need to be aware of them. If these methods were more widely... ### By [LifeStance Health](https://lifestance.com/clinical-experts/) Published: April 24, 2026 Read Time: 6 Minutes [Read More](https://lifestance.com/blog/grounding-techniques-for-anxiety/) Share [**Grounding Techniques for Anxiety Relief**](https://lifestance.com/blog/grounding-techniques-for-anxiety/ "Grounding Techniques for Anxiety Relief ") This content has been updated from the previous article published on February 19, 2025. [Read More](https://lifestance.com/blog/grounding-techniques-for-anxiety/) Share [Anxiety](https://lifestance.com/category/anxiety/) [**Types of Social Anxiety: Symptoms, Causes, and Treatment Options**](https://lifestance.com/blog/social-anxiety-types/ "Types of Social Anxiety: Symptoms, Causes, and Treatment Options") Social Anxiety goes deeper than simply feeling a bit shy at a party. It’s a complex condition that affects many people in varied ways. Discussing this condition comes at a time when more people find social interaction more difficult after the COVID-19 pandemic. Here’s an exploration of Social Anxiety, breaking down what it is and the different ways it might manifest. What Is Social Anxiety? Social Anxiety is a chronic Mental Health condition characterized by an intense, persistent fear of being observed and judged in social situations. Unlike occasional nerves or insecurity, this fear can disrupt daily life and even routine interactions, such as talking to a cashier or eating with others. People with Social Anxiety may recognize that their fears are excessive but find overcoming them extremely challenging. Social Anxiety may show up for people in different ways, and it may not look the same for everyone. Some may experien... ### By [LifeStance Health](https://lifestance.com/clinical-experts/) Published: April 24, 2026 Read Time: 4 Minutes [Read More](https://lifestance.com/blog/social-anxiety-types/) Share [**Types of Social Anxiety: Symptoms, Causes, and Treatment Options**](https://lifestance.com/blog/social-anxiety-types/ "Types of Social Anxiety: Symptoms, Causes, and Treatment Options") What Is Social Anxiety? [Read More](https://lifestance.com/blog/social-anxiety-types/) Share [Anxiety](https://lifestance.com/category/anxiety/) [**How to Help Someone Who is Having a Panic Attack**](https://lifestance.com/blog/how-to-help-someone-who-is-having-a-panic-attack/ "How to Help Someone Who is Having a Panic Attack") This content has been updated from the previous article published on November 8, 2023. Panic attacks are a common mental health challenge. According to the CDC , about 12.2% of U.S. adults reported experiencing a panic attack in the past year. These sudden episodes can be overwhelming, both for those who experience them and for the friends and loved ones who want to help. Knowing how to assist during a panic attack can make a real difference in a person’s safety and recovery. Panic Attack 5 Step Emergency Guide If your loved one is in the middle of a panic attack now, stay as calm as possible and take the following five steps: Ensure their physical safety Speak calmly and say reassuring things Ask if they have prescription medication for panic disorder Try clinically proven therapeutic techniques Avoid taking specific actions that can worsen the symptoms If the person knows what panic attacks feel like and insist this is... ### By [LifeStance Health](https://lifestance.com/clinical-experts/) Published: April 24, 2026 Read Time: 7 Minutes [Read More](https://lifestance.com/blog/how-to-help-someone-who-is-having-a-panic-attack/) Share [**How to Help Someone Who is Having a Panic Attack**](https://lifestance.com/blog/how-to-help-someone-who-is-having-a-panic-attack/ "How to Help Someone Who is Having a Panic Attack") Panic Attack 5 Step Emergency Guide If your loved one is in the middle of a panic attack now, stay as calm as possible and take the following five steps: Ensure their physical safety Speak calmly and say reassuring things Ask if they have prescription medication for panic disorder Try clinically proven therapeutic techniques Avoid taking specific actions that can worsen the symptoms If the person knows what panic attacks feel like and insist this is... 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