How to Calm Yourself During an Anxiety Attack
An anxiety attack can occur without warning. They’re often overwhelming and frightening, leaving you unsure of how to respond. Whether you’re a teen facing school pressures and the dating scene or an adult balancing work and family, knowing how to calm yourself in the moment is essential.
Understanding what happens in your body and mind during an anxiety attack can help. By staying present and connecting with your inner resources, you can respond to anxiety more calmly. With practice, you will begin to notice a sense of control and ease that carries into everyday moments.
Understanding Anxiety Attacks
An anxiety attack is your nervous system’s way of signaling perceived danger, even if no real threat exists. It’s like putting a toaster right next to a smoke alarm. The alarm can’t tell the difference between toast and an actual fire…so your body triggers the fight-or-flight response, flooding your brain with stress hormones and creating intense physical and emotional sensations. When a physical response isn’t appropriate and those stress hormones aren’t needed, they turn inward. Almost as if they were attacking you instead of protecting you.
Common Signs of an Anxiety Attack
Noticing early signs of an anxiety attack allows you to take action quickly. Some frequent symptoms include:
Rapid heartbeat or chest tightness
Shortness of breath or difficulty breathing
Sweating, trembling, or shaking
Feeling dizzy or faint
A sudden wave of fear or a sense of impending doom
Identifying Activators for Anxiety Attacks
Triggers vary from person to person but often include:
Ongoing stress from work, school, or relationships
Past trauma that hasn’t been fully processed
Major life changes like moving, job changes, or relationship struggles
Perfectionism or unrealistic self-expectations
Social pressures and comparisons with others
Calming Techniques That Work During an Anxiety Attack
If you feel an anxiety attack coming over you, ground yourself using different techniques that engage your senses.
5-4-3-2-1
Try the 5-4-3-2-1 technique. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Intentional Breathing
Box breathing can slow a racing nervous system. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. As you breathe, visualize calmness filling your body with each breath.
Progressive Muscle Relaxation
Starting with your toes, tense your muscles and then relax each muscle individually. Move up your body one section at a time. Imagine letting go of fear and anxiety as you release any tension you may be holding.
Spiritual Practices for Managing Anxiety Attacks
Faith and spiritual reflection can offer deep comfort and strength.
Prayer and Meditation: A simple prayer, such as “God, I need your peace right now,” or focusing on a particular scripture, like Philippians 4:6-7, can anchor your mind.
Contemplative Practices: Sync short prayers with your breath, meditate on comforting passages, or reflect on gratitude for small daily blessings.
Creating Sacred Space: Even briefly placing your hand on your heart, closing your eyes, and remembering you are cherished and loved, just as you are, can provide grounding and reassurance.
Building Long-Term Resilience Against Anxiety Attacks
Calming techniques help in the moment, but building overall resilience makes future attacks easier to manage. Consider:
Maintaining daily routines of rest, reflection, and self-care.
Practicing mindfulness or contemplative prayer regularly.
Staying connected with supportive friends or community.
Prioritizing gentle movement, nutrition, and adequate sleep.
Working with a counselor who integrates faith and evidence-based practices.
Moving Forward
Anxiety attacks are your mind and body’s way of signaling how you’re responding to life’s challenges, and they are temporary. When you practice calming techniques like those mentioned above, and nurture your spiritual life, you can build habits that support a lasting sense of calm. The skills you develop for combating those attacks will serve you throughout your life.
If you need extra guidance, working with a therapist who can provide holistic anxiety counseling can provide you with personalized support and instruction on how to handle anxiety attacks. Together, we can explore strategies that will fit, and we’ll help you navigate anxiety using the strength you have within.
