What to Do When Anxiety Strikes: A Simple Guide to Calming Down
Anxiety can feel like a storm in your mind and body. It shows up uninvited, making your heart race, your palms sweat, and your thoughts spiral out of control.
Whether it’s your first time dealing with an anxiety attack or you’ve been through it before, knowing what to do can make a huge difference.
1. Recognize What’s Happening
The first step is to realize you’re having an anxiety attack. It might sound obvious, but in the moment, it can be hard to tell what’s going on.
Anxiety can feel like a heart attack, a sudden illness, or even like you’re losing control of your mind. Here are some common signs:
Your heart beats fast or feels like it’s skipping.
You’re sweating or shaking.
Your chest feels tight, or it’s hard to breathe.
You feel dizzy or lightheaded.
Your thoughts are racing, and you can’t focus.
You feel like something terrible is about to happen.
Once you recognize these signs, remind yourself: This is anxiety. It will pass. This simple thought can help you feel a little more in control.
2. Breathe Deeply
When anxiety hits, your breathing often becomes shallow and quick. This can make you feel even worse. To calm down, try deep breathing. Here’s how:
Sit or stand in a comfortable position.
Place one hand on your chest and the other on your stomach.
Take a slow breath in through your nose for 4 seconds. Feel your stomach rise.
Hold your breath for 2 seconds.
Slowly breathe out through your mouth for 6 seconds. Feel your stomach fall.
Repeat this for a few minutes.
Deep breathing helps your body relax and sends a signal to your brain that you’re safe. It’s a simple but powerful tool.
3. Ground Yourself
Anxiety can make you feel disconnected from reality. Grounding techniques help bring you back to the present moment. One popular method is the 5-4-3-2-1 technique:
5 things you can see: Look around and name five things you see, like a chair, a picture on the wall, or a tree outside.
4 things you can touch: Notice four things you can feel, like the texture of your clothes, the ground under your feet, or a table.
3 things you can hear: Listen for three sounds, like birds chirping, traffic noise, or your own breathing.
2 things you can smell: Identify two scents, like coffee, perfume, or fresh air.
1 thing you can taste: Focus on one taste in your mouth, like the aftertaste of a meal or a mint.
This exercise helps shift your focus away from anxious thoughts and back to the world around you.
4. Challenge Your Thoughts
Anxiety often comes with scary or exaggerated thoughts. For example, you might think, I’m going to faint, or I’m losing control. These thoughts can make the anxiety worse. To break the cycle, ask yourself:
Is this thought true? What evidence do I have?
What’s the worst that could happen? How likely is it?
What would I say to a friend who had this thought?
By questioning your thoughts, you can start to see them more clearly and realize they’re not as scary as they seem.
5. Move Your Body
When you’re anxious, your body is in “fight or flight” mode. Moving around can help burn off some of that energy. You don’t need to do a full workout—just a little movement can help. Try:
Walking around the room or outside.
Stretching your arms and legs.
Shaking out your hands and feet.
Doing a few jumping jacks or dancing to a favorite song.
Even small movements can help your body feel calmer.
6. Use a Mantra or Affirmation
A mantra is a short phrase you repeat to yourself to stay focused and calm. It can be something simple like:
“This will pass.”
“I am safe.”
“I can handle this.”
“I am in control of my breathing.”
Repeat your mantra silently or out loud. It can help drown out the anxious thoughts and give you something positive to focus on.
7. Distract Yourself
Sometimes, the best way to deal with anxiety is to take your mind off it. Find something to distract yourself, like:
Counting backward from 100.
Naming all the states or countries you can think of.
Playing a game on your phone.
Watching a funny video or listening to music.
Doing a simple task, like folding laundry or organizing a drawer.
Distraction doesn’t solve the root cause of anxiety, but it can give you a break from the intensity of the moment.
8. Reach Out for Support
You don’t have to go through anxiety alone. Talking to someone you trust can help you feel less isolated. Call a friend, family member, or even a helpline if you need to. Sometimes, just hearing a familiar voice can make a big difference.
If you’re with someone, let them know what’s going on. They might not know how to help unless you tell them. You could say something like, “I’m feeling really anxious right now. Can you sit with me for a bit?”
9. Practice Self-Care
After an anxiety attack, your body and mind might feel drained. Take some time to care for yourself. This could mean:
Drinking a glass of water or having a light snack.
Resting in a quiet, comfortable space.
Taking a warm bath or shower.
Wrapping yourself in a cozy blanket.
Doing something you enjoy, like reading or drawing.
Self-care helps you recover and reminds you that you deserve kindness, especially from yourself.
10. Plan for the Future
If anxiety attacks happen often, it’s a good idea to have a plan in place. And just a reminder, avoiding situations that trigger your anxiety attacks IS NOT THE BEST WAY TO PREVENT IT.
The best way is to learn how to deal with these attacks and learing how to manage your anxiety. This might include:
Learning more about anxiety and how it affects you.
Practicing relaxation techniques, like deep breathing or meditation, regularly.
Talking to a therapist or counselor about your anxiety.
Keeping a journal to track your triggers and what helps.
Having a list of go-to coping strategies, like the ones in this guide.
Having a plan can make you feel more prepared and less scared if another attack happens.
When to Seek Help
While anxiety attacks are common and usually not dangerous, there are times when you should reach out to a professional. Consider getting help if:
Your anxiety attacks happen often and interfere with your daily life.
You’re avoiding places or situations because you’re afraid of having an attack.
You’re using alcohol, drugs, or other unhealthy habits to cope.
You’re feeling hopeless or having thoughts of self-harm.
A mental health professional can help you understand your anxiety and develop a treatment plan that works for you.
Anxiety attacks can be scary, but they’re manageable. The key is to have tools and strategies you can turn to when you need them. Remember, anxiety doesn’t define you, and it doesn’t have to control your life. With practice and support, you can learn to handle it and feel more in control.
Next time anxiety strikes, take a deep breath, remind yourself that it will pass, and use the steps in this guide. You’ve got this.
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