4 Tips to Calm an Anxiety Attack

Anxiety attacks, which are similar to (but less intense than) panic attacks, are surges of anxiety and fear. Anxiety attacks can sometimes trigger panic attacks, but the two are not the same. Typically, anxiety that builds up over time will lead to an anxiety attack.

Some symptoms of anxiety attacks include racing thoughts and heartbeat, chest tightness, and sweating. Usually they’re triggered by stressful events like public speaking, interpersonal conflict, or life stressors such as money problems.

It’s important to have a plan when you’re feeling an anxiety attack coming on so that you can learn how to not make them worse.

Tips for calming yourself

1. Recognize the anxiety attack

Sometimes, part of the scariness of an anxiety attack is the fear that you’re experiencing something worse. Learn to recognize the signs of your own anxiety attacks and remind yourself that you’re not, say, having a heart attack or a stroke.

By understanding your own body’s response to intense anxiety, you can better tackle your negative racing thoughts. Confronting the fear that stems from your anxiety helps you understand that it will eventually pass and you’ll be okay. It’s also good to learn your particular triggers and try to avoid them.

2. Engage in deep, mindful breathing

One thing that definitely makes anxiety attacks worse is hyperventilation. Rapid breathing increases the tension in your chest. Try engaging in 4-7-8 breathing. Start by breathing in through your nose for a count of four, holding the air in your lungs for a count of seven, and exhaling slowly through your mouth for a count of eight. Inhaling through your nose warms the air before it reaches your lungs, which has a calming effect.

It’s best to work on techniques like this when you’re not having an anxiety attack so that you’re prepared when a more intense situation arises.

3. Focus on an object in the room

When you shift your attention to a physical object and its tiny details, your mind isn’t able to race as easily. Try choosing something near you: a piece of artwork, a clock, a bowl of fruit on the counter.

Notice as many details about the object as possible. What color is it? How does the light reflect off it? Is it textured? Is it making a sound (like the hum of a refrigerator, or the ticking of a clock)? Distracting yourself is a simple way of combating your racing thoughts. Use your senses to your advantage.

4. Eat sour candy

Similar to focusing all your attention on an object, eating something sour will distract your racing thoughts. Suddenly, your mind is paying attention to a bodily sensation. Your thoughts are funneled into this small sensory experience, and it’s easier to calm yourself down. If you’re having frequent anxiety attacks, try carrying around pieces of candy!

Knowing you have a small, pleasurable distraction in case of emergencies can also help shift your internal script. Once you recognize you’re beginning to have an anxiety attack, remembering you have a little life vest can help you start to combat your negative thoughts with positive thinking.

A more holistic solution

If you’re having frequent anxiety attacks, it’s best to start by calming yourself in the moment. But it’s just as important, if not more so, to seek counseling. An approach like cognitive-behavioral therapy is a better solution in the long term. Work with a therapist to discover the root cause behind your anxiety. Also, a professional can help you find more personalized ways of dealing with attacks as they happen.

If you’re looking for counseling to find a more permanent solution for your intense anxiety, reach out to us so you can take care of your mental health.

4 Tips to Calm an Anxiety Attack