How To Calm Down An Anxiety Attack In 2023

how to calm down an anxiety attack
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It’s 2023 and anxiety is still a common concern among many of us. Anxiety can be an incredibly difficult experience to endure, and can arise in a variety of situations, ranging from public speaking to job interviews. It can be incredibly debilitating, and make it difficult to go about your daily life. Fortunately, there are a number of techniques you can use to calm down an anxiety attack in 2023.

Recognize Your Anxious Thoughts

The first step in calming down an anxiety attack is to recognize the anxious thoughts that are causing it. This can be easier said than done, as anxious thoughts can be difficult to identify and can come in many forms. Some common examples of anxious thoughts include catastrophizing, ruminating, and negative self-talk. It is important to remember that these thoughts are just that-thoughts-and not facts. Once you recognize them, you can start to challenge them and find more positive and helpful ways of thinking.

Ground Yourself in the Present Moment

When an anxiety attack strikes, it can be easy to become overwhelmed by the flood of thoughts and emotions that come with it. In order to calm down, it is important to ground yourself in the present moment and become aware of your surroundings. A good way to do this is to focus on your five senses and observe the sights, sounds, smells, tastes, and textures around you. This will help to keep your mind from racing and will bring you back to the present moment.

Take Slow, Deep Breaths

Once you have grounded yourself in the present moment, it is important to focus on your breathing. Slow, deep breaths can help to reduce the physical symptoms of anxiety, such as rapid heart rate and tightness in the chest. Taking slow, deep breaths can also help to reduce the intensity of anxious thoughts. When you take a deep breath, focus on the sensation of the air entering your lungs and filling your body with oxygen. This will help to relax your body and mind and will make it easier to calm down.

Practice Mindfulness

Mindfulness is a type of meditation that can be a helpful tool for managing anxiety. It involves focusing your attention on the present moment and observing your thoughts and emotions without judgment. It can help to reduce rumination and allow you to gain perspective on your anxious thoughts. You can practice mindfulness by focusing on your breathing, observing your body, or simply noticing the world around you. Spending a few minutes each day practicing mindfulness can help to reduce anxiety in the long run.

Talk to Someone About Your Anxiety

Talking to a trusted friend or family member about your anxiety can be an effective way to manage it. It can help to get your thoughts and emotions out in the open and provide a safe space to discuss your worries and fears. Talking to someone can also be beneficial in terms of getting advice and support. Having someone who understands your struggles can be a great source of comfort and can help to reduce the intensity of an anxiety attack.

Find a Healthy Way to Manage Stress

Stress is one of the most common triggers of anxiety, and it is important to find healthy ways to manage it. This can include engaging in physical activity, such as walking, running, or yoga, or finding creative outlets, such as drawing, painting, or writing. Taking some time to do something you enjoy can help to reduce stress levels and can make it easier to calm down when an anxiety attack strikes.

Seek Professional Help

If your anxiety is affecting your daily life, it is important to seek professional help. Talking to a therapist can be an effective way to manage anxiety and can help you to develop the skills and strategies needed to cope with anxiety. A therapist can also provide support and guidance in times of distress and can help to create a personalized plan for managing anxiety.


Anxiety can be a difficult and overwhelming experience, but there are ways to manage it. Recognizing anxious thoughts, grounding yourself in the present moment, taking slow, deep breaths, practicing mindfulness, talking to someone, and finding a healthy way to manage stress can all help to calm down an anxiety attack. If your anxiety persists, it is important to seek professional help. With the right tools and strategies, you can manage your anxiety and live a happier and healthier life.

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