Anxiety attacks are sudden and intense feelings of fear, panic, and unease. These attacks can be triggered by a variety of factors, including stress, certain medications, or even the thought of an anxiety attack itself. While anxiety attacks can be debilitating, there are a number of things you can do to help calm an anxiety attack and regain control of your emotions.
There are several causes of anxiety attacks, including genetics, brain chemistry, personality traits, and life experiences. Having a family history of anxiety disorders increases the risk of developing anxiety attacks. Also, people who are prone to negative thinking and worry are more likely to experience anxiety attacks. Certain life events, such as trauma, abuse, or major life changes, can also trigger anxiety attacks.
If you are experiencing an anxiety attack, there are a number of things you can do to help calm yourself down and regain control of your emotions. Deep breathing exercises, visualization, positive self-talk, and muscle relaxation techniques can all be helpful in calming an anxiety attack.
How to Calm an Anxiety Attack
Follow these steps to help calm an anxiety attack:
- Take deep breaths
- Focus on your senses
- Visualize a calming scene
- Challenge negative thoughts
- Practice muscle relaxation
- Get regular exercise
- Limit caffeine and alcohol
- Seek professional help
If you are experiencing frequent or severe anxiety attacks, it is important to seek professional help. A therapist can help you identify the underlying causes of your anxiety and develop coping mechanisms to manage your symptoms.
Take deep breaths
One of the most effective ways to calm an anxiety attack is to take deep breaths. Deep breathing helps to slow your heart rate, lower your blood pressure, and relax your muscles.
- Breathe in slowly and deeply through your nose.
Allow your belly to expand as you inhale.
- Hold your breath for a few seconds.
Don't hold your breath for too long, as this can make you feel lightheaded.
- Exhale slowly and completely through your mouth.
As you exhale, imagine that you are releasing all of your tension and anxiety.
- Repeat this process for several minutes.
You should start to feel calmer and more relaxed after a few deep breaths.
If you are feeling very anxious, you may want to try a more structured deep breathing exercise. One common technique is the 4-7-8 breath. To do this exercise, follow these steps:
- Place the tip of your tongue against the roof of your mouth and keep it there throughout the exercise.
- Exhale completely through your mouth, making a whooshing sound.
- Close your mouth and inhale slowly and deeply through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly and completely through your mouth for a count of eight.
- Repeat this cycle for several minutes.
The 4-7-8 breath can help to calm your nervous system and promote relaxation.
Focus on your senses
When you are feeling anxious, your senses can become overwhelmed. This can make it difficult to focus and can lead to even more anxiety. One way to calm an anxiety attack is to focus on your senses and bring yourself back to the present moment.
Try this exercise:
- Look around you and notice five things that you can see.
Really focus on the details of each object, such as its shape, color, and texture.
- Listen to the sounds around you.
Pay attention to the different sounds, both near and far. Notice the pitch, volume, and tone of each sound.
- Feel the sensations in your body.
Notice the feeling of your feet on the ground, the pressure of your clothes against your skin, and the temperature of the air on your face.
- Smell the scents in the air.
Take a deep breath and notice any scents that you can identify. This could be the smell of flowers, food, or even just the fresh air.
- Taste something.
If you have something to eat or drink nearby, take a bite or a sip and really savor the flavor.
By focusing on your senses, you can help to ground yourself in the present moment and reduce your anxiety.
Another way to use your senses to calm an anxiety attack is to engage in a sensory activity. This could be something like taking a walk in nature, listening to calming music, or taking a bath with essential oils.
When you engage your senses in a positive way, you can help to reduce your anxiety and promote relaxation.
Visualize a calming scene
Visualization is a powerful technique that can be used to calm an anxiety attack. When you visualize a calming scene, you are using your imagination to create a mental image of a place or situation that makes you feel peaceful and relaxed.
- Find a comfortable place to sit or lie down.
Close your eyes and take a few deep breaths.
- Begin to imagine a calming scene.
This could be a place that you have been to before, such as a beach, a forest, or a mountaintop. It could also be a place that you have never been to, but that you can imagine in great detail.
- Use all of your senses to bring the scene to life.
Imagine what it would look like, sound like, smell like, feel like, and even taste like to be in that place.
- Focus on the positive emotions that the scene evokes in you.
Feel the peace, tranquility, and relaxation that come from being in this place.
Stay in the scene for as long as you need to feel calm and relaxed. When you are ready to come back to the present moment, simply open your eyes and take a few deep breaths.
Visualization is a powerful tool that can be used to manage anxiety and promote relaxation. By regularly practicing visualization, you can train your mind to focus on positive images and emotions, which can help to reduce your anxiety and improve your overall well-being.
Challenge negative thoughts
Negative thoughts can fuel anxiety and make it difficult to calm down. When you are feeling anxious, it is important to challenge your negative thoughts and replace them with more positive and realistic ones.
- Identify your negative thoughts.
The first step to challenging your negative thoughts is to identify them. Pay attention to the thoughts that are going through your head when you are feeling anxious.
- Ask yourself if your thoughts are based on evidence.
Once you have identified your negative thoughts, ask yourself if they are based on evidence. Are you really in danger? Is the situation really as bad as you think it is?
- Look for alternative explanations for your thoughts.
There is often more than one way to interpret a situation. Try to find alternative explanations for your thoughts that are more positive and realistic.
- Replace your negative thoughts with positive ones.
Once you have challenged your negative thoughts and found alternative explanations, replace them with more positive and realistic thoughts.
Challenging your negative thoughts takes practice, but it is a skill that can be learned. The more you practice, the better you will become at identifying and challenging your negative thoughts, and the less power they will have over you.
Here are some examples of how to challenge negative thoughts:
- Negative thought: "I'm going to fail my test."
Challenged thought: "I've studied hard and I'm prepared. I have a good chance of passing my test." - Negative thought: "I'm not good enough."
Challenged thought: "I have many strengths and talents. I am worthy of love and respect." - Negative thought: "The world is a dangerous place."
Challenged thought: "The world is a vast and beautiful place. There are many good people in the world."
By challenging your negative thoughts, you can take control of your anxiety and start to feel better.
Practice muscle relaxation
Muscle relaxation is a technique that can help to reduce tension and anxiety. When you practice muscle relaxation, you tense and then relax different muscle groups in your body. This can help to relieve stress and promote relaxation.
- Find a comfortable place to sit or lie down.
Close your eyes and take a few deep breaths.
- Start by tensing the muscles in your feet.
Hold the tension for a few seconds and then release it. Repeat this process with each muscle group in your body, working your way up from your feet to your head.
- As you tense and release each muscle group, focus on the sensations in your body.
Notice the difference between the feeling of tension and the feeling of relaxation.
- Once you have tensed and relaxed all of the muscle groups in your body, take a few deep breaths and allow yourself to relax completely.
Stay in this relaxed state for as long as you need to feel calm and refreshed.
Muscle relaxation is a simple but effective technique that can be used to calm an anxiety attack. By regularly practicing muscle relaxation, you can learn to control your muscle tension and reduce your anxiety levels.
Here are some additional tips for practicing muscle relaxation:
- Focus on one muscle group at a time.
- Tense the muscle group for 5-10 seconds.
- Release the tension and focus on the feeling of relaxation.
- Repeat the process with each muscle group in your body.
- Practice muscle relaxation for at least 10-15 minutes each day.
With regular practice, muscle relaxation can become a powerful tool for managing anxiety and promoting relaxation.
Get regular exercise
Exercise is a powerful tool for managing anxiety. When you exercise, your body releases endorphins, which have mood-boosting and pain-relieving effects. Exercise can also help to improve sleep, reduce stress, and increase self-esteem, all of which can help to reduce anxiety.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include activities such as walking, swimming, biking, or dancing. If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising.
Even a short bout of exercise can have a positive impact on your mood and anxiety levels. If you are feeling anxious, try going for a walk or doing some other form of light exercise for just 10-15 minutes. You may be surprised at how much better you feel afterwards.
Here are some additional tips for getting regular exercise:
- Find an activity that you enjoy and that fits into your lifestyle.
- Set realistic goals and gradually increase the amount of time you spend exercising.
- Exercise with a friend or family member for support and motivation.
- Listen to music or podcasts while you exercise to make it more enjoyable.
- Reward yourself for your efforts.
Getting regular exercise is one of the best things you can do for your physical and mental health, including reducing anxiety.
If you are struggling with anxiety, talk to your doctor or mental health professional. They can help you develop a treatment plan that is right for you.
Limit caffeine and alcohol
Caffeine and alcohol are two substances that can worsen anxiety. Caffeine is a stimulant that can increase your heart rate and blood pressure, and it can also interfere with sleep. Alcohol is a depressant that can slow down your nervous system and make you feel more relaxed, but it can also worsen anxiety in the long run.
- Avoid caffeine and alcohol if you are feeling anxious.
If you are struggling with anxiety, it is best to avoid caffeine and alcohol altogether.
- If you do consume caffeine or alcohol, do so in moderation.
If you choose to consume caffeine or alcohol, limit your intake to moderate amounts. For caffeine, this means no more than 400 milligrams per day, which is about the amount found in four cups of coffee.
- Be aware of the effects of caffeine and alcohol on your anxiety.
Pay attention to how caffeine and alcohol affect your mood and anxiety levels. If you find that these substances make your anxiety worse, it is best to avoid them.
- Talk to your doctor or mental health professional.
If you are struggling with anxiety and are unsure about how caffeine and alcohol affect you, talk to your doctor or mental health professional. They can help you develop a plan to manage your anxiety and reduce your risk of anxiety attacks.
Limiting caffeine and alcohol is one of the best things you can do to reduce your anxiety levels and improve your overall well-being.
Seek professional help
If you are struggling to manage your anxiety on your own, it is important to seek professional help. A therapist can help you identify the underlying causes of your anxiety and develop coping mechanisms to manage your symptoms.
Therapy can be helpful for anxiety disorders, such as generalized anxiety disorder, social anxiety disorder, and panic disorder. Therapy can also be helpful for people who are experiencing anxiety as a result of a stressful life event, such as a job loss or a divorce.
There are many different types of therapy that can be helpful for anxiety, including:
- Cognitive-behavioral therapy (CBT) helps you to identify and change negative thoughts and behaviors that contribute to your anxiety.
- Exposure therapy gradually exposes you to the things that you fear or avoid, in a safe and controlled environment.
- Dialectical behavior therapy (DBT) teaches you skills for managing your emotions and relationships.
- Acceptance and commitment therapy (ACT) helps you to accept your anxiety and focus on living a meaningful life.
Your therapist will work with you to develop a treatment plan that is tailored to your individual needs.
In addition to therapy, there are a number of other things that you can do to seek professional help for your anxiety, including:
- Talk to your doctor. Your doctor can rule out any medical conditions that may be causing your anxiety. They can also prescribe medication to help manage your anxiety symptoms.
- Join a support group. Support groups can provide you with a safe and supportive environment to share your experiences and learn from others who are struggling with anxiety.
- Consider complementary therapies. Complementary therapies, such as meditation, yoga, and acupuncture, can be helpful for reducing anxiety symptoms.
Seeking professional help is an important step in managing your anxiety and improving your quality of life.
Remember, you are not alone. Millions of people struggle with anxiety every year. With the right treatment, you can learn to manage your anxiety and live a full and happy life.
FAQ
Here are some frequently asked questions about how to calm an anxiety attack:
Question 1: What is the first thing I should do when I feel an anxiety attack coming on?
Answer: The first thing you should do is to try to stay calm and focus on your breathing. Take a few deep breaths and try to relax your muscles.
Question 2: What are some other things I can do to calm an anxiety attack?
Answer: There are a number of things you can do to calm an anxiety attack, including:
- Take a walk or do some other form of light exercise.
- Listen to calming music or nature sounds.
- Take a warm bath or shower.
- Spend time with loved ones.
- Do something you enjoy, such as reading, writing, or listening to music.
Question 3: How can I prevent anxiety attacks from happening in the future?
Answer: There are a number of things you can do to prevent anxiety attacks from happening in the future, including:
- Get regular exercise.
- Eat a healthy diet.
- Get enough sleep.
- Manage stress levels.
- Avoid caffeine and alcohol.
- Practice relaxation techniques, such as deep breathing and meditation.
Question 4: When should I seek professional help for my anxiety?
Answer: You should seek professional help for your anxiety if it is interfering with your daily life. If you are experiencing frequent or severe anxiety attacks, or if you are unable to manage your anxiety on your own, it is important to talk to a therapist or counselor.
Question 5: What are some different types of therapy that can help with anxiety?
Answer: There are a number of different types of therapy that can help with anxiety, including:
- Cognitive-behavioral therapy (CBT)
- Exposure therapy
- Dialectical behavior therapy (DBT)
- Acceptance and commitment therapy (ACT)
Question 6: Are there any medications that can help with anxiety?
Answer: Yes, there are a number of medications that can help with anxiety. Your doctor can prescribe a medication that is right for you.
Closing Paragraph for FAQ
If you are struggling with anxiety, it is important to seek professional help. A therapist can help you identify the underlying causes of your anxiety and develop coping mechanisms to manage your symptoms. With the right treatment, you can learn to manage your anxiety and live a full and happy life.
In addition to the information provided in the FAQ, here are some additional tips for calming an anxiety attack:
Tips
Here are some additional tips for calming an anxiety attack:
Tip 1: Focus on your senses. Pay attention to the things that you can see, hear, smell, taste, and touch. This can help to ground you in the present moment and reduce your anxiety.
Tip 2: Challenge your negative thoughts. When you are feeling anxious, your mind may start racing with negative thoughts. Try to challenge these thoughts and replace them with more positive and realistic ones.
Tip 3: Practice relaxation techniques. There are a number of relaxation techniques that can help to calm your anxiety, such as deep breathing, yoga, and meditation. Experiment with different techniques to find ones that work for you.
Tip 4: Get support from loved ones. Talk to your friends, family, or therapist about your anxiety. Having a support system can make a big difference in managing your anxiety.
Closing Paragraph for Tips
Remember, anxiety is a common experience and there are many things you can do to calm an anxiety attack. By following these tips, you can learn to manage your anxiety and live a full and happy life.
If you are struggling to manage your anxiety on your own, it is important to seek professional help. A therapist can help you identify the underlying causes of your anxiety and develop coping mechanisms to manage your symptoms.
Conclusion
Anxiety attacks can be frightening and overwhelming, but there are a number of things you can do to calm yourself down and regain control. By following the tips in this article, you can learn to manage your anxiety and live a full and happy life.
Here is a summary of the main points:
- Anxiety attacks are sudden and intense feelings of fear, panic, and unease.
- There are a number of things that can trigger anxiety attacks, including stress, certain medications, or even the thought of an anxiety attack itself.
- There are a number of things you can do to help calm an anxiety attack, including taking deep breaths, focusing on your senses, visualizing a calming scene, challenging negative thoughts, practicing muscle relaxation, getting regular exercise, limiting caffeine and alcohol, and seeking professional help.
Closing Message
Remember, you are not alone. Millions of people struggle with anxiety every year. With the right treatment, you can learn to manage your anxiety and live a full and happy life.