How To Stop An Anxiety Attack: Practical Strategies For When You Can't Calm Down

Anxiety begins in the mind but often manifests in the body. So when an attack comes on, it can quickly take over, making it feel like your world is caving in on you.

When your breath comes in short gasps, and your heart is racing as fast as the distressing thoughts in your mind, it's normal to feel panicked and out of control. It's also difficult to think logically or remember what's worked for you in the past when you're in the throes of an anxiety attack. For this reason, your first tip is to keep these calming strategies somewhere close and start practicing them now, before the panic sets in.

Recognize and Accept that You're Having an Anxiety Attack 

When an anxiety attack strikes, you first need to recognize and accept that you're having one. This can be difficult, as anxiety attacks can overwhelm you. The fear and worry can trigger symptoms that feed a vicious cycle of panic in the body and mind. 

However, it's important to remember that anxiety attacks do not last forever. Once you accept that it's an anxiety attack – not a heart attack or something that's out to get you – it will be easier to focus on calming yourself down.

Find an Object to Focus On

If you're feeling highly anxious, find an object to focus on. This will help to ground you and give you something to focus your attention on other than your increasingly worrisome thoughts. 

Some good objects to focus on are a candle flame, a picture of a loved one, or a worry stone or similar object you can hold in your hand. No matter where you are, you can also try focusing on your senses, counting, touching, or smelling objects in your environment.

Try 4-7-8 Breathing (a.k.a., the “relaxing breath")

Deep belly breaths can help significantly calm your body and mind, making breathing techniques an essential tool if you experience anxiety.

One breathing technique that can be particularly effective during an anxiety attack is 4-7-8 breathing or the "relaxing breath." Here's how it works:

1. Close your mouth and inhale through your nose, allowing your belly and chest to expand to a mental count of four.

2. Hold your breath for a mental count of seven.

3. Exhale through your mouth to a mental count of eight.

6. This completes one full breath; repeat the cycle as many times as you need. 

The 4-7-8 breathing technique is a simple yet powerful practice you can do anywhere at any time. You can use any set of numbers, so there is no pressure to remember these exact ones. The goal is to focus on the longer exhale, which will activate your vagus nerve and signal your body that it's time to relax.

Try Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is a relaxation technique that involves tensing and relaxing muscle groups in your body. It's a way to release the physical tension that might be worsening your anxiety. 

To begin PMR, start by sitting or lying in a comfortable position. Take a deep inhale and tense the muscles in your feet for a few seconds. Relax those muscles as you slowly exhale. Next, tense the muscles in your lower legs, upper legs, buttocks, core, arms, and so on for several seconds before relaxing them.

Continue this pattern, working your way up through your body until you reach the muscles in your face. Once you're done, take a handful of deep breaths and notice how you feel.

PMR can be helpful in the moment, but, like these strategies, it's also something you can practice regularly to help prevent anxiety attacks from happening in the first place.

Talk to Someone

Anxiety is a normal emotion that everyone experiences from time to time. However, anxiety can become more than just an occasional feeling for some people.

If your anxiety is impacting your daily life and causing you to feel constantly on edge, it may be time to seek professional support. A therapist can help you to understand and manage your anxiety healthily. They can also provide you with personalized tools and strategies for dealing with anxiety attacks when they occur.

Don't hesitate to reach out if you are struggling with anxiety. Talking to a therapist could be the first step towards regaining control of your life.