How To Calm Anxiety Attacks

If you’ve had an anxiety attack, you know it can be a very difficult and distressing experience. They can make you feel like you’re losing control, and can cause physical symptoms such as heart palpitations, shortness of breath, and sweating. If your thoughts are spiraling, it can be hard to get yourself out of that worst-case-scenario mindset. However, there are ways to calm anxiety attacks and regain control. Here are a few techniques you can use to manage your anxiety attacks and calm yourself down in the heat of the moment.

Practice deep breathing

One of the most effective ways to calm an anxiety attack is to practice deep breathing. This involves taking slow, deep breaths in through your nose and out through your mouth. You can count to four as you inhale, hold for a count of seven, and then exhale for a count of eight. This can help regulate your breathing, slow your heart rate, and bring

down your overall anxiety levels. Practice deep breathing in the evenings and other times when you’re not in distress so that you can more easily control your breath.

Use grounding techniques

Grounding techniques can help you feel more connected to the present moment and less overwhelmed by your thoughts and emotions. One way to do this is to focus on your senses. For example, you could touch something nearby, listen to the sounds around you, or notice the colors and shapes of objects in your environment. Try finding five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste. This can help bring you back to the present moment and reduce the intensity of your anxiety.

Practice progressive muscle relaxation

Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. This helps release tension and reduce physical symptoms of anxiety, such as chest tightness. To practice, start by tensing your toes for a few seconds and then releasing. Then move on to tensing and releasing your feet, your calves, your thighs, and so on, until you reach the top of your head.

Challenge negative thoughts

Anxiety attacks can often be triggered by negative thoughts and beliefs. You might be thinking that something terrible is about to happen, or that you’re not in control of your situation. These thoughts are hard to avoid but also make your anxiety worse. To challenge these negative thoughts, try to find evidence that contradicts them. For example, if you’re thinking that something terrible is about to happen, ask yourself what evidence there is to support this belief or the likelihood of it happening. Often, you’ll find that there’s no real foundation to support your fears.

Use positive self-talk

Positive self-talk can be a powerful tool for calming anxiety attacks and improving your mood. Use positive statements to counteract negative thoughts and beliefs. For example, you might tell yourself that you’re safe, that you’re in control of your situation, or that you’ve handled similar situations before. These positive statements can help you feel more confident and less overwhelmed by your anxiety.

Seek professional help

If you’re experiencing frequent or severe anxiety attacks, it’s important to talk to a therapist. A mental health professional can help you develop a plan for managing your anxiety and may recommend medication or other treatments to help you cope. You may also find something from your past, unresolved trauma, or some way you view the world is fueling your anxiety. If that’s the case, your therapist will help you process these distressing memories and emotions.

To find out more about how anxiety therapy can help you learn to manage your anxiety attacks, please reach out to us.