How to Soothe an Anxiety Attack: Simple Steps to Calm Down

Introduction

Imagine your heart racing, your chest feeling tight, and each breath feeling harder to take. You might feel dizzy, shaky, or like something bad is going to happen. These are symptoms of an anxiety attack, also called a panic attack. Anxiety attacks happen when your body’s "fight or flight" response turns on, even though there’s no real danger—like your brain hit a panic button by mistake.

The good news? There are ways to calm down during an anxiety attack. Understanding what’s happening in your body and using these simple steps can help you get through it. Here’s a guide to getting through an anxiety attack and finding a calm state.

Step 1: Take a Deep Breath – It’s Science!

One of the best things you can do during an anxiety attack is to take slow, deep breaths. When you feel anxious, your brain thinks you need more oxygen, so it speeds up your breathing. But this can make things worse. Deep breathing slows down your heart rate and helps your body relax.

How to Do It:

1. Breathe in slowly through your nose for 4 counts.
2. Hold your breath for 2 seconds.
3. Breathe out through your mouth for 6 counts.
4. Repeat a few times.

This relaxation technique sends signals to your brain that everything is okay. Scientists say deep breathing activates the vagus nerve, which helps your body relax and can even lower blood pressure. Practicing this can help you feel calmer.

Step 2: Use Your 5 Senses to Ground Yourself

Grounding helps pull you out of anxious thoughts and into the present moment. By focusing on real things you can see, hear, touch, taste, or smell, you’re shifting your mind away from feelings of anxiety.

Try This Simple Grounding Exercise:

1. Name 5 things you can see around you.
2. Touch 4 different surfaces and notice how each one feels.
3. Listen for 3 sounds you hear right now.
4. Smell 2 things close by, like lotion or a pen.
5. Taste something if you can (like gum or a mint).

Grounding works by helping your brain focus on the present. Brain activity shifts from fear to calm, helping you feel more safe and in control.

Step 3: Talk Back to Your Brain

During an anxiety attack, your thoughts can feel out of control and usually negative. This happens because the amygdala, your brain’s “fear center,” is on high alert. But you can calm it down by talking back to it.

What to Say to Yourself:

• “This is just my brain trying to protect me. I’m actually safe.”
• “Anxiety attacks always pass. I’ll get through this.”
• “I’ve felt this way before, and I was okay.”

These reminders help reassure your brain that there’s no real danger. Psychologists call this cognitive behavioral therapy (CBT)—a way to reduce anxiety by talking back to negative thoughts.

Step 4: Try Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a technique where you tense and then relax different muscle groups. When you’re anxious, your muscles often tighten up without you realizing it. PMR teaches your body how to release that tension.

How to Practice PMR:

1. Start with your feet. Squeeze your toes, hold for a few seconds, then release.
2. Move up to your legs, stomach, shoulders, and face, squeezing and relaxing each area.

By focusing on tensing and relaxing muscles, you’re telling your brain it’s okay to relax. Studies show PMR can lower blood pressure, reduce stress, and even help you sleep better over the long term.

Step 5: Picture a Safe and Happy Place

Visualization is when you imagine a place that makes you feel safe and calm, like a beach or a cozy room. This can help your brain relax, even if you’re not actually there.

How to Visualize:

1. Close your eyes and think of your “happy place.”
2. Picture what you see, hear, and feel there.
3. Stay with this image for a minute or two, letting calm feelings wash over you.

Visualization helps your brain focus on calm and peace instead of fear. Studies show this is a powerful tool for managing anxiety.

Step 6: Remind Yourself: It Will Pass

Anxiety attacks feel intense, but they don’t last forever. Usually, an anxiety attack peaks within 10 minutes and then starts to fade. Remind yourself it will pass, and you’ll feel better soon.

When to Seek Help

If you have anxiety attacks often or they’re affecting your daily life, think about talking to a mental health professional.

Therapists and counselors can offer techniques like CBT to help you manage anxiety in both the short term and long term. If you have physical symptoms like chest pain or shortness of breath, it’s also good to see a doctor to make sure it’s not something more serious, like a heart attack.

In The End

Getting through an anxiety attack can feel tough, but each of these steps can help make it easier. Practicing them regularly will make them feel more natural, so you’ll be ready next time an attack happens. Remember, it’s okay to ask for help, and talking to a therapist can give you even more tools for managing anxiety. Just know that you’re not alone, and there are ways to feel better!