How to Calm an Anxiety Attack

How to Calm an Anxiety Attack

Panic attacks are never enjoyable experiences and should never be avoided. But having a strategy for dealing with one can make the process smoother, decreasing the severity of subsequent episodes.

One way to cope with an anxiety attack is taking a deep breath. Breathe in for four counts, hold your breath for seven, and exhale for eight. This simple technique can help prevent an attack from starting and relax your body at the same time.

Your breathing pattern can also have an effect on the intensity of your attacks. According to Carbonell, “when feeling overwhelmed with anxiety,” try taking longer, deeper inhales and exhales; let your belly rise and fall with each breath.”

Many people experience muscular clenching during an anxiety attack, even if they’re not feeling that way. To combat this, pay attention to which muscles are tensing up and then work on practicing progressive muscle relaxation.

One way to help calm anxiety attacks is mindfulness strategies, which help a person remain present and put their feelings into perspective. Mindfulness also reduces the intensity of sights and sounds which may be amplified during an anxiety attack.

Relax in a peaceful location to help you focus and clear your thoughts and emotions. If possible, seek out an area with minimal distractions such as a park or your garden for this purpose.

Engaging in activities you enjoy can help reduce stress and prevent an anxiety attack from starting in the first place. Try yoga, meditation, music or get a massage to get started.