Anxiety attacks can feel terrifying — your heart races, your thoughts spiral, and everything becomes too much. Over time, I’ve found a few small but powerful ways to ground myself and get through those intense moments.
Here are 7 self-care tips that helped me during anxiety attacks. These aren’t magic fixes — just real things that made a difference when I needed them most.
Cold Water
Splashing cold water on my face or holding an ice cube in my hand helps interrupt the panic response. It gives my body a physical signal to shift focus and activates the mammalian dive reflex, which can slow your heart rate.
Box Breathing
When my breath gets shallow, I use box breathing:
Inhale 4 counts → Hold 4 → Exhale 4 → Hold 4.
It’s structured and...
Trapped Minds - A Safe Space for Healing
Sometimes, the very best things can come from nothing.
It’s a phrase that holds more truth than we often realize — especially when it comes to mental health. When we’re feeling overwhelmed, stuck in a cycle of anxiety, depression, or loneliness, it’s easy to believe that change is impossible. That nothing can come of the emptiness inside. But the reality is far more hopeful.
Mental health isn’t about instant fixes or dramatic breakthroughs. It’s about those tiny, almost invisible moments that build on each other — a deep breath, a small step outside, a single honest conversation. These “nothing” moments are actually the seeds from which everything grows.
Why Small Beginnings Matter
When trapped in mental struggles, the journey can...
I never thought I’d be in a group of men discussing my emotions. Honestly, the concept would have bothered me about three months ago. Like countless others, I was brought up with the belief that to be male was to be quiet, get on with things and handle the hardships of life on your own. But that silence was consuming me from the inside out.
Two months back, I followed my heart and stepped into Andy's Man Club with no idea what lay ahead of me and not even knowing if I'd be able to say anything. I drove past the gates for three weeks, until I found the courage to park up. I still didn't leave my vehicle, until I was approached by an Andy's Man Club facilitator. I immediately felt at ease as he brought me inside and showed me around. I...
What Is Depression? Understanding the Mental Health Struggle Millions Face
Depression is more than just feeling sad or having a bad day — it's a serious mental health condition that affects how you feel, think, and function daily. In today’s fast-paced, always-connected world, more people than ever are searching terms like "signs of depression," "how to deal with depression," and "mental health help" — and for good reason.
What Exactly Is Depression?
Depression, also known as major depressive disorder, is a common but serious mood disorder. It can cause:
Persistent feelings of sadness or emptiness
Loss of interest in activities you used to enjoy
Changes in appetite and sleep
Difficulty concentrating
Low energy or fatigue
Thoughts of...
Anxiety in the Workplace: Challenges, Resilience, & How It's Changing the Workplace
In the fast-paced, highly demanding world of work today, anxiety in the workplace is more prevalent than people may be aware of. It could be the stress of performing, meeting deadlines, or dealing with office politics, but the daily world of work can be a significant cause of anxiety-related problems. Anxiety, though, tends to be described as something negative; yet, increasingly, people are becoming aware of the complex, and at times positive, role anxiety can have in the workplace.
The Unspoken Challenges of Workplace Anxiety
Anxiety at work doesn't always mean simply "nervousness" in anticipation of the next big presentation. It can be chronic and...
