Learn how to calm an anxiety attack with effective techniques like deep breathing, grounding techniques, muscle relaxation, and Reassurance. Discover how to take back control over anxiety.

How to Calm an Anxiety Attack

Anxiety is like a storm inside you. Your heart suddenly races, your mind goes blank, and you start worrying. If you are in a crowded place but still feel alone, this is what anxiety is.

Anxiety disorder is when extreme worrying and muscle tension persist for at least 6 months. It becomes difficult for a person to control this situation.

Sometimes, this fear becomes intense and overwhelming, leading to an anxiety attack. Anxiety attacks are sudden and peak within minutes. Take a deep breath because you are not alone.

The good news is that Therapy Fleet is just a click away. With coping techniques and professional help, you can manage anxiety attacks.

In this article, we will discuss what anxiety attacks are and how to cope with them effectively.

Anxiety Attack

Anxiety attacks refer to an individual’s emotional, physical, or behavioral reactions to a perceived threat, whether imagined or real.

Imagine you have exams coming, and constantly thinking about them increases your worry. Or if you have to move to another city or country, the thought of it causes you anxiety beforehand.

Leena shares her thoughts about her parents’ relentless focus on her exam performance.

“Constant pressure for academic excellence had triggered my anxiety. Even if I achieved 80%, that wasn’t enough, as my parents would scrutinize the 20%. This became my daily routine, intensifying my anxiety, especially before exams. I would feel butterflies in my stomach, constantly worrying about good grades. The thought of studies and exams was overwhelming, making my life extremely difficult”.

Expert Opinion

In Leena’s case, it shows that constant parental pressure to be perfect can trigger anxiety. A child begins to associate exams with fear, not the opportunity, which can trigger a stress response, such as butterflies in the stomach, overwhelming feelings.

Positive reinforcement, reassurance, and a more supportive environment may help improve these behavioral patterns. Over time, the child can develop stronger emotional resilience and a healthier, more balanced approach towards academics.

Prevalence

Anxiety disorder has become the most common mental health condition in the world. It can impair a person’s social, emotional, and behavioral functioning in their daily life tasks.

Approximately 4% of the world’s population suffers from anxiety.
Anxiety disorders are more common in females than in males. It has a ratio of 2:1.

15 Possible Symptoms of an Anxiety Attack

Extreme worry and anxiety disrupt daily routines and may cause anxiety vomiting.

Symptoms of anxiety disorders may include:

Palpitation (rapid heartbeat)
Trembling
Nausea
Numbness
Shortness of breath
Muscle tension
Sweating
Dry mouth
Insomnia (difficulty in sleep)
Restlessness
Dizziness
Anticipating the worst
Fatigue
Diarrhea
Trouble concentrating

Causes of an Anxiety Attack

Anxiety disorders can lead to anxiety attacks. The causes of anxiety attacks can be a combination of different factors.

Biological factors
Psychological factors
Environmental and social factors
Medical conditions

Biological Factors

Various biological causes can trigger anxiety attacks. Some of these are:

1. Genetics

If someone in the family or a relative has anxiety, then there are higher chances of developing an anxiety disorder.

2. Drug Abuse

Misuse of drugs or withdrawal can disrupt brain activity, which can lead to anxiety.

Psychological Factors

Traumas
Abuse
Bullying
Stressful events
Negative thoughts
Phobias (fear of heights, space, or public speaking)
Overthinking
Severe losses

Environmental and Socio-Economic Factors

Lack of sleep
Poor diet
Poor lifestyle
Relationship issues
Work pressure
Academic pressure
Chronic stress
Financial struggles
Exposure to pollutants

Medical Conditions

Some medical conditions increase the chances of anxiety. Some of these are:

Thyroid disease
Heart problem
Diabetes
Substance abuse
Respiratory disorders
Irritable bowel syndrome
Neurological conditions

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5 Immediate Ways to Calm an Anxiety Attack

If you or someone you know has an anxiety attack, there should be immediate steps to manage the symptoms and cope with the situation.

1. Breathing Exercise

Breathing exercises are beneficial if someone has had an anxiety attack. Many studies also support this. A scoping review in 2023 shows how breathing exercises are beneficial to adults who are facing anxiety disorders.

A recent study on Canadian veterans tested a breathing technique. It found that breathing techniques help reduce symptoms of PTSD and have a positive impact on mental well-being.

Breathing Technique 4-7-8

The breathing technique 4-7-8 can help to reduce anxiety. According to this study, patients practicing this technique have reduced anxiety after bariatric surgery. This technique has 3 steps.

Inhale from the nose for 4 seconds
Hold for 7 seconds
Exhale from the mouth for 8 seconds

2. Grounding Technique 5-4-3-2-1

Just focus on your surroundings. This technique has to do:

5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste

3. Muscle Relaxation

Find a safe corner
Close your eyes and take deep breaths
Tense/tighten muscles
Relax/release your muscles

4. Reassurance

Engage in positive thoughts or self-talk like

“This will pass.”
“I am safe.”
“I am stronger than my anxiety.”

Repeat these phrases

5. Distraction Method

Anxiety attacks can be worsened by disturbing or intrusive thoughts. For this, distract yourself like:

Listen to music
Journaling
Mental games
Physical exercise
Counting backward

9 Long-term Effective Strategies to Prevent Anxiety Attacks

Set small tasks. It helps to have achievable goals.
Get quality sleep. Poor sleep may increase the risk of anxiety.
Eat a healthy diet. Avoid caffeine, alcohol, or sugar. It may trigger anxiety when the heart rate is fast.
Exercise regularly.
Gradual exposure helps to reduce anxiety. Your brain slowly adjusts to the anxiety-inducing situation. Eventually, you will be able to manage and cope with your anxiety in the situation that you used to avoid.
Try to practice mindfulness techniques and meditation. It can help to focus on the present moment and distract from negative thoughts.
There are many online support groups in which people share their experiences of having anxiety. Joining a support group can make you feel more supported.
CBT (cognitive behavior therapy) is highly effective in preventing anxiety attacks in the long term.
Talk to your doctor, and they will prescribe medications for anxiety.

Same-day Online Prescription for Anxiety at Therapy Fleet

Same-day online prescriptions for anxiety are now possible via telehealth services at Therapy Fleet. Get professional help with just one click. After careful evaluation, your healthcare provider may prescribe medication (if needed) along with therapies for anxiety and coping strategies to manage symptoms effectively.

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Bottom Line

Anxiety attacks can sometimes be overwhelming. But it’s possible to manage anxiety symptoms with some techniques and strategies. By understanding the short-term and long-term ways, you can take control of your anxiety.

Remember, asking for help is a sign of strength. You are not alone in this journey. Take a first step towards a healthier life today.

For online therapy sessions or medical guidance, visit Therapy Fleet to connect with a professional team.

Courage isn’t the absence of fear. It’s moving forward even when you feel the butterflies.

FAQs

Here are answers to some of the most common questions our therapist receives regarding anxiety attacks.

1. What does an anxiety attack feel like?

You may experience intense fear and worry with physical symptoms like chest pain, shortness of breath, fast heartbeat, and sweating.

2. What is the 3-3 rule for anxiety attacks?

It is a technique used to manage anxiety attacks. It includes

Look around and name 3 things that you can see.
Name 3 sounds of your surroundings
Move 3 parts of your body.

These techniques help distract from the negative thoughts.

3. How do you stop an anxiety attack fast?

There are some ways to control your anxiety. It includes:

Find a safe space.
Talk to yourself using positive phrases like ”It will pass.”
Take deep breaths.
Walk or exercise.
Distract yourself from negative thoughts by listening to music, journaling, or playing your favorite game.

4. Is it a panic attack or an anxiety attack?

A panic attack is a sudden, intense episode of fear that peaks within minutes, and anxiety is a feeling of excessive worry triggered by stressors that builds gradually.
Panic attacks appear in a more severe form, peaking within minutes, without a clear stressor or trigger, while anxiety can last longer.

MEDICAL DISCLAIMER

At TherapyFleet, we strive to enhance the quality of life for those dealing with mental health issues. Our licensed medical professionals meticulously research, edit, and review all content before publication. Nonetheless, this information should not replace professional medical advice, diagnosis, or treatment. For medical guidance, please consult your physician or reach out to Therapy Fleet’s qualified staff.