How to Calm Yourself During an Anxiety Attack

Anxiety attacks are also known as panic attacks and are described as a sudden and unexpected bout of fear. Symptoms of a panic attack include chest pain or discomfort, dizziness, fear of dying or losing control, choking sensations, nausea, upset stomach, palpitations, numbness or tingling in the hands and feet, shortness of breath, sweating and trembling. Anxiety attacks can be a scary experience, especially if you have never experienced one before. Learning to calm yourself during an anxiety attack can make a significant difference in its severity.

Things You'll Need

• Coping statements

Show More

Instructions

• 1

  Don't fight the panic as it makes you tenser. Observe what is happening with your body and wait it out.

• 2

  Compile a list of coping statements to read and recite during an anxiety attack. An example is: "I can handle these symptoms or sensations."

• 3

  Practice deep breathing. Breathing slowly through the nose reduces the chance of hyperventilation.

• 4

  Allow time for your body to absorb the excess adrenaline released during an anxiety attack. Most anxiety attacks peak within three to five minutes.

• 5

  Talk to a support person who understands what you are going through and can offer comfort.

• 6

  Engage in physical activity. Exercise helps dissipate extra energy and adrenaline caused by fight-or-flight reactions.

• 7

  Distract yourself to keep your mind occupied. Try counting backwards from 100 in 3s (100, 97, 94, etc.) or snap a rubber band against your wrist.