How Do You Stop an Anxiety Attack

Anxiety attacks (or panic attacks) can feel overwhelming, but there are several strategies that can help calm your body and mind in the moment. Here’s what you can try to stop an anxiety attack:

1. Focus on Your Breathing

• Deep Breathing: Take slow, deep breaths. Inhale for 4 counts, hold for 4 counts, and exhale for 4 counts. Repeat this process until you feel calmer.
• Breathing into a Paper Bag (if necessary): If you feel like you’re hyperventilating, breathing into a paper bag can help regulate the oxygen and carbon dioxide levels in your blood. Do this for no more than a minute or so to avoid dizziness.

2. Ground Yourself (Grounding Techniques)

• 5-4-3-2-1 Exercise: Focus on your senses to help bring you back to the present. Name:
  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste
• Physical Grounding: Hold onto an object (like a textured surface) or press your feet into the floor to bring attention back to your body.

3. Use Positive Self-Talk

• Remind yourself that the panic attack is temporary, and you are not in danger. It may feel intense, but it will pass.
• Tell yourself something reassuring, like, “This will pass,” “I’m safe,” or “I’ve handled this before.”

4. Use Visualization Techniques

• Imagine a peaceful, calming place, like a beach or a forest. Try to engage all your senses in the visualization: what you see, hear, smell, and feel in this safe space.

5. Move Your Body

• If you can, take a walk or do some light movement. Sometimes shifting your focus from the anxiety to your physical body can help release tension and stop the panic cycle.

6. Focus on a Calming Activity

• Engage in something that relaxes you, such as listening to soothing music, using a calming essential oil (like lavender), or even holding an ice cube to your body to redirect focus.

7. Acknowledge the Anxiety Attack

• Instead of trying to push it away, sometimes simply acknowledging that you’re having a panic attack can help you feel more in control. Remind yourself that it’s just anxiety and will pass.

8. Mindfulness or Meditation

• If you practice mindfulness, focus on being present and observing your thoughts and sensations without judgment. Allow the feelings of anxiety to exist without fighting them.

9. Find Support

• If you’re with someone, let them know what you’re experiencing. Sometimes just talking about it with someone you trust can help you feel safer and more supported.

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If you experience panic attacks frequently, it might be helpful to speak with a mental health professional. They can offer additional techniques, such as Cognitive Behavioral Therapy (CBT), to help you manage anxiety in the long term.