If you’ve ever had an anxiety attack, you know how scary it can be. You might have had heart palpitations, chest pain, trouble breathing, and felt a sense of impending doom. They sometimes feel like they’ll never end—but inevitably, they always do. When it comes to anxiety attacks, it’s important to know how to calm them before they happen so you can rely on the coping methods that work best for you.

1. Breathe Deeply

When anxiety strikes, your breathing becomes shallow and rapid, which causes you to feel lightheaded and disoriented. By focusing on your breath, you can slow down your heart rate and bring your mind back to the present moment. 

Start by finding a quiet space to close your eyes and focus on your breath. Try out the 4-7-8 method:

• Breathe in through your nose for a count of four.
• Hold for a count of seven.
• Exhale from your mouth for a count of eight.

You can also try box breathing: inhale, hold, exhale, and hold again, all for a count of four. Repeat your deep breathing process several times to calm your racing thoughts. It’s also best to practice these techniques when you’re not anxious—say, when you’re getting ready for bed.

2. Ground Your Senses

Grounding your senses will bring you back to the present moment rather than letting your thoughts spiral. Engage your senses by touching an object nearby, noticing its texture and temperature. Listen to the sounds around you. Try the 5-4-3-2-1 method: name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste.

You can also focus on a single object in the room and describe it to yourself in great detail. Carrying sour candies (or anything else with strong flavors) also helps with anxiety attacks—it’s much harder for your body to focus on anxiety when you’re eating something sour.

3. Reverse Spiraling Thoughts

During an anxiety attack, your mind may be flooded with self-doubt and catastrophic thinking. Instead of spiraling, try challenging these thoughts and replacing them with positive affirmations.

Identify negative thoughts and question their validity. Ask yourself, “Is this thought based on facts or assumptions?” Often, you’ll realize that your fears are unfounded. Replace these negative thoughts with positive affirmations like “I am safe,” “I can handle this,” or “This too shall pass.” You might even devise your own daily mantra to repeat to yourself at any time.

4. Relax Your Muscles

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. Close your eyes and focus on your breathing for a few moments. Then, begin with your toes, tensing the muscles for a few seconds before releasing and relaxing them completely. Move on to your calves, thighs, abdomen, arms, and shoulders, repeating the process for each muscle group. Pay attention to the sensations of tension and relaxation in each area, allowing your body to let go of stress.

5. Practice Mindfulness and Meditation

When you get into a daily mindfulness practice, you’ll develop a greater awareness of your emotions and reduce the intensity of anxiety attacks.

Find a quiet and peaceful environment where you can sit comfortably. Close your eyes and focus on your breath, observing the sensations as you inhale and exhale. When intrusive thoughts arise, acknowledge them without judgment and gently refocus on your breath.

Are You Struggling with Anxiety Attacks?

It’s normal to feel anxious once in a while. But if you’re experiencing recurrent panic attacks and your life is becoming impacted by anxiety, it’s time to get help. Therapy can give you valuable coping strategies, emotional support, and a safe space to explore the root causes of your anxiety.

To learn more about how therapy can calm anxiety attacks, please reach out to us.