6 Steps to Soothe Yourself During an Anxiety Attack
Anxiety attacks can be overwhelming, shaking your sense of control. Your heart races, breathing feels shallow, and thoughts spiral rapidly. These moments are intense and often frightening, but you can take concrete steps to regain calm when anxiety hits. Understanding how to respond can reduce distress and help you feel more grounded in the present.
Understanding the Process of an Anxiety Attack
An anxiety attack triggers your body’s fight-or-flight response, even when there is no real danger. Your brain perceives harmless situations as threats, causing physical symptoms like a rapid heartbeat, sweating, and shortness of breath.
Although these symptoms feel scary, anxiety attacks typically peak within 10 minutes and rarely last longer than 30. Keeping in mind that these symptoms are temporary can help you face the experience with less fear.
Step 1: Focus on Your Breathing
Anxiety often causes quick, shallow breaths that make symptoms worse by increasing tension and dizziness. One way to regain control is the 4-7-8 breathing technique:
Breathe in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Slowly exhale through your mouth for 8 seconds.
Repeat this cycle 3 to 4 times. This method encourages your nervous system to calm down.
Step 2: Use the 5-4-3-2-1 Grounding Method
Grounding techniques bring your focus back to the present, interrupting anxious thoughts. The 5-4-3-2-1 method is a simple, practical exercise:
Name 5 things you can see around you.
Identify 4 things you can touch or feel.
Listen for 3 distinct sounds.
Notice 2 different smells.
Focus on 1 thing you can taste.
By paying attention to your immediate environment, this exercise calms your mind and reduces feelings of panic.
Step 3: Challenge Your Thoughts
During an anxiety attack, your mind tends to jump to worst-case scenarios, fueling the panic. Try to pause and examine your thoughts: “Is this thought based on facts?” or “What advice would I offer a friend who felt this way?” Thoughts are mental events that pass—they aren't always accurate reflections of reality.
Step 4: Find Your Safe Space
Having a mental or physical safe space can offer comfort. This could be a cozy spot at home, a favorite park bench, or even imagining yourself somewhere peaceful and calm. If you’re in public when panic hits, stepping away to a quiet area or going outside for fresh air can interrupt the anxiety cycle and give you a moment to regroup.
Step 5: Practice Progressive Muscle Relaxation
Anxiety causes muscle tension, which can make you feel even more on edge. Progressive muscle relaxation helps your body relax. Begin by tensing each muscle group for about 5 seconds, starting with your toes and work your way up.
Slowly release the tension and notice the difference between tightness and relaxation. This exercise trains your body to recognize and return to a calmer state.
Step 6: Positive Self-Talk
The way you talk to yourself during an anxiety attack matters. Replace harsh or negative phrases like “I can’t handle this” with reassuring and simple statements such as “This feeling will pass” or “I am safe right now.” Short, clear messages help your brain process calmness more easily than complicated or critical thoughts.
Build Long-Term Coping Skills
Building long-term resilience is key to reducing frequency and impact of symptoms. Regular physical activity, consistent sleep routines, and stress management support overall mental health. Anxiety counseling can provide tailored strategies and ongoing support for managing anxiety effectively.
If anxiety attacks interfere with your daily life or happen often, seeking professional help is a positive step. There are effective treatments that can empower you to manage anxiety and regain control over your well-being. Ready to take charge? Begin practicing these techniques today to build your personal toolbox. Your peace of mind is important, give us a call so we can help craft a plan tailored to your needs.
