If you are reading this and are dealing with anxiety, then trust me, I get it. I get what it’s like to unexpectedly develop shortness of breath, pressure in your chest and the sensation that you’re drowning. I get that it is quite possibly one of the worst feelings in the entire world and something that can happen in almost an instant.

First things first, if you have chest pain, shortness of breath or symptoms resembling a heart attack, please dial 911 or go to the nearest emergency room. But, if your doctor has determined it is anxiety and you are having episodes of an anxiety or panic attack, you are not alone.

According to theAmerican Psychological Association:

"Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat."

Anxiety can happen in the blink of an eye and almost anything can trigger it. Most serious anxiety cases are treated with medication, but there are a large number of people out there (including me) who don’t see the need to be treated medically because the anxiety only happens on occasion. Having anxiety for many years has taught me how to deal with it on my own without medication and to be able to calm myself down when I feel an attack coming on.

Knowing is coming to grips with the fact that you ARE having an anxiety or panic attack. Once you can admit there is a problem, you have just taken a huge step in handling an attack. Being able to say to yourself: "I know this is a panic/anxiety attack, and I know what’s going to happen. It has happened before, just let it happen and it will be over soon” is a huge step in the process of calming yourself down.

Breathing is a very important step in my "calm down" process. It may seem like the simplest task, but trust me when you are experiencing anxiety, it seems like the most impossible thing to do. Forcing yourself to take long and slow deep breaths will help calm you down and help loosen the tightness feeling (you may have) in your chest.

Talking to yourself might make you look a little strange, but it is an efficient way to calm yourself down. Saying to yourself over and over again that you are going to be OK helps relay the message to your mind that there is no need to freak out over the anxiety-ridden situation you are in. I also find it very helpful to say it to yourself in a mirror. So, when you’re experiencing anxiety or feel an attack coming on, run to the closest mirror and remind yourself that everything will be OK, all while taking deep breaths.

Looking at something familiar is a unique way to calm you down. This technique I learned from my dad and was actually my first that I ever learned while experiencing my first anxiety attack. Looking or even listening to something that is familiar to you can bring you a sense of relaxation. For example, when I am feeling anxious, I look at a picture from my favorite family vacation. This helps relax me and brings a smile to my face.

Having anxiety is scary and can hold you back from doing certain things that you think will bring on another attack. But the key is to know your mind and body and to be able to control it when those feelings begin. Being able to calm yourself down and talk yourself through anxiety whenever it occurs is the best way to make the attack milder and happen less frequently all without using medication.

Always remember, you are not alone. Do not be scared or embarrassed to discuss this topic with others, you never know who might be experiencing the same exact thing.