How To Calm Down An Anxiety Attack

how to calm down anxiety attack
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The Symptoms of an Anxiety Attack

If you suffer from anxiety, you know how overwhelming and frightening an anxiety attack can be. It can come on without warning, or it can be triggered by a stressful situation. Either way, the symptoms are the same—a racing heart, difficulty breathing, tightness in the chest, and a feeling of panic. It can be difficult to control, and it can be difficult to know what to do in the heat of the moment. But there are steps you can take to help you manage and even prevent an anxiety attack.

Recognize the Signs

The first step in managing an anxiety attack is recognizing the signs. When you can recognize that an attack is beginning, you can take action to stop it before it gets out of control. Some common signs of an impending attack include tightness in the chest, difficulty breathing, a feeling of impending doom, and a racing heart. It’s important to remember that these symptoms can be a normal response to stress and don’t necessarily mean that you’re having an anxiety attack.

Take a Time Out

Once you recognize the signs of an anxiety attack, it’s important to take a time out. Try to remove yourself from the situation, if possible, and take a few minutes to yourself. Find a quiet place where you can sit and focus on your breathing. Take slow, deep breaths, and focus on the feeling of air entering and leaving your lungs. This will help to slow your heart rate and reduce your anxiety.

Ground Yourself

When you’re in the middle of an anxiety attack, it can be difficult to remember what’s real and what’s not. Grounding yourself is a helpful technique that can help you focus on the present moment and differentiate between reality and your anxious thoughts. Try to focus on the five senses—what you see, hear, smell, taste, and feel. This will help to bring you back to the present moment and make it easier to manage your anxiety.

Challenge Your Thoughts

When you’re having an anxiety attack, it can be easy to get caught up in catastrophic thinking. This is the tendency to jump to the worst-case scenario and believe that the worst is inevitable. To challenge these thoughts, ask yourself if there is any evidence to support your thoughts. This can help to put things into perspective and reduce the intensity of your anxiety.

Talk to Someone

Reaching out to a friend or family member can be a helpful way to cope with an anxiety attack. Talking to someone can help to put things into perspective and provide you with a sense of comfort. Even if you don’t feel like talking, just having someone to listen can be a great way to manage your anxiety.

Practice Relaxation Techniques

Relaxation techniques can be a great way to help manage an anxiety attack. Try progressive muscle relaxation, deep breathing, guided imagery, or even yoga. All of these techniques can help to reduce your physical and emotional tension, allowing you to manage your anxiety more effectively.

Seek Professional Help

If your anxiety is severe, it may be helpful to seek professional help. There are many different therapies and medications available that can help you to manage your anxiety. A mental health professional can help you to find the treatment that’s right for you and provide you with the support and guidance you need to cope with your anxiety.


Anxiety attacks can be overwhelming, but there are steps you can take to help you manage them. Recognizing the signs, taking a time out, grounding yourself, challenging your thoughts, talking to someone, and practicing relaxation techniques can all be helpful in calming yourself down. If your anxiety is severe, it may be helpful to seek professional help. With the right support, you can learn to manage your anxiety and live a happy and healthy life.

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