Anxiety attacks, also known as panic attacks, can be overwhelming and frightening. They often come on suddenly and bring intense physical and emotional symptoms, such as rapid heartbeat, shortness of breath, dizziness, and an impending sense of doom. Learning how to calm down during an anxiety attack is crucial for regaining control and finding relief. Whether you experience occasional anxiety attacks or struggle with frequent episodes, having effective coping strategies can make a significant difference.
Anxiety attacks may be triggered by stress, trauma, phobias, or even physical health conditions. Recognizing the signs and symptoms early can help in managing them effectively. Some common symptoms include excessive sweating, trembling, a sense of detachment, nausea, and a feeling of choking. The good news is that there are immediate steps you can take to regain control of your body and mind. This guide will provide 12 fast ways to help you calm down and manage anxiety attacks effectively.
12 Ways to Calm Down During an Anxiety Attack
1. Practice Deep Breathing
Deep breathing can help regulate your nervous system and reduce the physical symptoms of anxiety. Try the 4-7-8 technique: inhale for four seconds, hold for seven seconds, and exhale slowly for eight seconds. This method helps slow down your heart rate and sends a message to your brain that it’s time to relax. Controlled breathing techniques like diaphragmatic breathing or box breathing can also be effective in managing anxiety.
2. Use Grounding Techniques
Grounding techniques help shift focus from anxious thoughts to the present moment. The “5-4-3-2-1” method involves identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This practice engages your senses and pulls you away from distressing thoughts. You can also try carrying a grounding object, such as a smooth stone or a scented handkerchief, to help bring your focus back to the present.
3. Practice Progressive Muscle Relaxation
Tensing and relaxing different muscle groups can ease tension and promote relaxation. Start from your toes and work your way up, tightening each muscle group for five seconds before releasing. This practice helps reduce physical tension associated with anxiety and creates a sense of relaxation throughout the body. It also improves awareness of how stress manifests in different parts of the body.
4. Engage in Mindfulness Meditation
Mindfulness helps you observe your thoughts without judgment. Focus on your breath or a calming mantra, allowing anxious thoughts to pass without engaging with them. Mindfulness meditation has been shown to reduce symptoms of anxiety by encouraging acceptance and present-moment awareness. Even just five to ten minutes a day can make a difference in managing stress levels over time.
5. Use Positive Affirmations
Repeating calming phrases like “I am safe,” “This will pass,” and “I am in control” can reassure your mind and body that the anxiety attack is temporary. Affirmations can help counteract negative thoughts and replace them with more empowering beliefs. Writing them down and keeping them visible in areas where you frequently experience stress can reinforce their effectiveness.
6. Splash Cold Water on Your Face
Cold water activates the parasympathetic nervous system, which can help slow your heart rate and reduce stress levels. This sudden temperature change can snap you out of the heightened state of anxiety and bring immediate relief. You can also try holding an ice cube in your hand or placing a cold compress on your neck.
7. Try Aromatherapy
Essential oils such as lavender, chamomile, and bergamot can have a calming effect. Inhaling or diffusing these scents may help ease anxiety symptoms. You can carry a small vial of your favorite essential oil for quick relief or use a diffuser in your home to create a soothing environment.
8. Listen to Soothing Music
Calm, slow-tempo music can lower blood pressure and heart rate. Create a playlist of relaxing songs to listen to when anxiety strikes. Classical music, nature sounds, or even guided meditation tracks can help shift your mood and promote relaxation.
9. Take a Walk or Move Your Body
Physical activity, even a short walk, releases endorphins that naturally help reduce anxiety and improve mood. Movement helps redirect nervous energy and provides a change in environment, which can be beneficial in breaking the cycle of anxious thoughts.
10. Avoid Caffeine and Sugar
Stimulants like caffeine and sugar can increase heart rate and exacerbate anxiety symptoms. Opt for water, herbal tea, or a light snack instead. Keeping a balanced diet with complex carbohydrates, proteins, and healthy fats can also help regulate mood and energy levels.
11. Talk to a Trusted Friend or Family Member
Reaching out to someone you trust can provide emotional support and reassurance during an anxiety attack. Sometimes, simply expressing your feelings can help alleviate their intensity. Having a strong support system is essential for managing anxiety in the long run.
12. Use Visualization Techniques
Imagine yourself in a peaceful and relaxing place, such as a beach or a quiet garden. Visualizing serene scenes can help shift your focus and reduce stress. Guided imagery exercises, where you listen to a recording leading you through a calming scenario, can also be beneficial.
When to Seek Help?
If anxiety attacks become frequent, interfere with your daily life, or cause persistent distress, it may be time to seek professional help. Therapy, medication, and lifestyle adjustments can provide long-term relief and improve overall mental health. Recognizing when you need support is a sign of strength, and seeking help can improve your quality of life significantly.
Schedule an Appointment with Professionals
At Mighty Mental Health, we offer comprehensive care treatment plans for anxiety attacks, which may include prescribing medication or recommending therapy as part of a well-rounded approach to care. Our team specializes in psychiatry and medication management, ensuring that you receive the most effective treatment tailored to your needs.
Mighty Mental Health is a psychiatry and medication management office in Las Vegas, NV, offering Telehealth visits and in-office consultations. We also provide ADHD testing and treatment and support for mental health conditions such as Addiction, Adult ADHD, Bulimia Nervosa, Depression, and more.
Contact us today through our office number: 702-479-1600 or reach us via our contact form.
Frequently Asked Questions:
How long does an anxiety attack usually last?
Anxiety attacks typically last between 5 to 30 minutes, though some may feel lingering effects for longer. Symptoms peak quickly and gradually subside. If you frequently experience long-lasting anxiety attacks, seeking professional guidance can help you manage them more effectively.
Can exercise help with anxiety attacks?
Yes, regular exercise releases endorphins and reduces stress hormones, making it an effective way to manage anxiety and prevent attacks. Activities like walking, yoga, or swimming can help. Engaging in physical activity also improves overall mood and helps build resilience against stress.
What should I do if I experience anxiety attacks frequently?
If anxiety attacks occur frequently, it’s important to seek professional help. Therapy, medication, and lifestyle changes can significantly improve your well-being. Mighty Mental Health offers specialized care to help manage anxiety attacks effectively.By implementing these strategies and seeking professional support when needed, you can learn how to deal with panic and anxiety effectively and regain control over your life. If you’re struggling with anxiety attacks, don’t hesitate to reach out to Mighty Mental Health for expert guidance and treatment.