What to Do When an Anxiety Attack Hits
When you're overwhelmed with anxiety, it can feel like the world is ending. Your heart races, your thoughts spiral, and normal life feels impossible. But if this happens to you, you can employ certain techniques in the moment to help you feel better and regain control. The key is practicing these strategies before an anxiety attack so they come more naturally when you need them most.
Get Control of Your Breathing
The first thing you should do is control your breathing. Start with diaphragmatic breathing: breathing deeply from your belly rather than taking shallow breaths from your chest. Breathe in slowly through your nose and out slowly through your mouth. This activates your parasympathetic nervous system, which calms your body.
If you want to try more regimented strategies like box breathing or 4-7-8 breathing, those can be effective too. But simply reining in your breath instead of hyperventilating will make you feel calmer almost immediately.
Try Mindfulness Techniques
Mindfulness techniques are useful to practice before an anxiety attack. This lessens the severity of anxiety over time and makes it easier to access these tools when you need them. Sit quietly in a space where you will not be disturbed. Close your eyes, breathe slowly, and pay attention to your thoughts as they come up.
The goal is not to push thoughts away, but to allow them to exist without judging them. Notice your thoughts and feelings without chastising yourself for feeling anxious or letting your mind wander. This practice of non-judgmental awareness can help break the cycle of anxiety feeding on itself.
Do Light Physical Activity
Physical movement gives your body something productive to do with excess nervous energy. Try jumping jacks, dancing, push-ups, or walking outside. Getting muscles working shifts focus away from anxious thoughts. Physical activity also burns stress hormones like cortisol and releases mood-improving endorphins.
Try Cold Water Immersion
Dunking your face in cold water or splashing cold water on your face and wrists activates the dive reflex, which can slow your breathing, lower your heart rate, and focus you on immediate sensory experiences rather than anxious thoughts. It’s a quick reset button that interrupts the anxiety cycle.
Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves systematically tensing and releasing different muscle groups. Work your way from your head down to your toes. Start by tensing your forehead and face, hold for a few seconds, then release. Move down to your neck and shoulders, then your arms, chest, abdomen, legs, and feet. Pay attention to the contrast between tension and relaxation, and notice the feelings of calm this produces.
Repeat a Mantra
Repeating a mantra or affirmation can be a powerful grounding technique. Prepare ahead by putting affirmations around your house or saving them on your phone. Have a phrase ready that resonates with you: I am calm, I can overcome difficulties, I am strong, This feeling will pass, or I am safe right now. Repeating these phrases helps bring you back to the present moment, counter negative thoughts, and reconnect with your inner strength.
Reach Out for Professional Support
If you struggle with anxiety attacks regularly, it is time to talk to a therapist. Professional therapy can make a big difference in your quality of life. A therapist can help you develop personalized coping strategies tailored to your specific triggers and needs. They can also address the underlying causes of your anxiety, whether that involves past trauma, current stressors, or thought patterns that fuel anxious feelings.
While these in-the-moment techniques provide important relief during an anxiety attack, working through anxiety counseling helps you build long-term resilience, reduce the frequency and intensity of episodes, and develop a deeper understanding of your anxiety. With the right support and tools, you can manage anxiety more effectively and reclaim your sense of peace and well-being.