How To Calm Anxiety Attacks

how to calm anxiety attack
image source :

What is an Anxiety Attack?

An anxiety attack is a period of intense fear or panic that can come on suddenly and without warning. During an attack, you may experience a range of physical and psychological symptoms, such as a racing heart, difficulty breathing, dizziness, sweating, trembling, and an overwhelming feeling of dread. These episodes can last anywhere from a few minutes to several hours.

Understanding the Causes of Anxiety Attacks

There is no single cause of anxiety attacks. The experience of an attack can be triggered by a variety of factors, including stress, negative thoughts, traumatic or frightening events, or certain medical conditions. It is important to understand the underlying cause of your anxiety attack in order to find the most effective way to manage it.

Coping With Anxiety Attacks

Learning how to cope with anxiety attacks is essential for managing your symptoms and reducing the frequency and intensity of your attacks. Here are some tips for learning to cope with an anxiety attack:

1. Take Deep Breaths

When you are experiencing an anxiety attack, it can be easy to forget to breathe. Taking slow, deep breaths can help to reduce your anxiety and relax your body. Try counting to five as you inhale, and then counting to five as you exhale. This can also help to focus your attention away from the anxiety.

2. Challenge Negative Thoughts

Negative thoughts can be a major trigger for anxiety attacks. Learning to recognize and challenge these thoughts can help to reduce your anxiety. For example, if you are having thoughts such as “I can’t do this,” try to challenge these thoughts and replace them with more positive and realistic ones, such as “I can do this.”

3. Practice Relaxation Techniques

Relaxation techniques such as meditation, progressive muscle relaxation, and mindfulness can help to reduce anxiety and manage anxiety attacks. Taking a few minutes each day to practice these techniques can help to reduce your overall anxiety levels and provide a sense of calm and relaxation.

4. Exercise Regularly

Engaging in regular exercise can help to reduce anxiety and improve your overall sense of wellbeing. Exercise releases endorphins, which can help to boost your mood and reduce stress. Aim to get at least 30 minutes of exercise each day, such as walking, running, swimming, or cycling.

5. Talk to Someone

Talking to a trusted friend or family member about your anxiety can be helpful in reducing anxiety levels. They can provide emotional support, advice, and reassurance. If you do not feel comfortable talking to someone close to you, consider speaking to a mental health professional who can provide tailored advice and support.

Seeking Professional Help

If your anxiety attacks are affecting your daily life, it is important to seek professional help. A mental health professional can provide treatment and support to help you manage your anxiety. This may include cognitive behavioural therapy, counselling, or medication. If your anxiety is causing physical symptoms, it is important to see your doctor to rule out any underlying medical conditions.


Anxiety attacks can be frightening and overwhelming, but there are steps you can take to manage them. Taking deep breaths, challenging negative thoughts, practicing relaxation techniques, exercising regularly, and talking to someone can all help to reduce anxiety levels. If your anxiety is impacting your daily life, speak to a mental health professional for tailored advice and support.

Tinggalkan komentar