5 Tips for Calming an Anxiety Attack
It’s normal to experience occasional anxiety from time to time. But an anxiety attack can feel like “next level” anxiety. It can strike out of nowhere and last for hours or days. Panic can hit like a bolt from the blue, unleashing a tsunami of fear and anxiety. We've all been there - racing heart, sweaty palms, mind spinning out of control. Let’s take a look at some strategies to support you to calm the storm the next time you feel overwhelmed by symptoms of anxiety.
5 Proven Techniques to Calm an Anxiety Attack
Whether prone to panic or dealing with a particularly stressful time, having tools to manage anxiety can make all the difference. Here are 5 techniques to help you regain your calm when anxiety threatens to take over.
1. Find an Object and Focus on It
When anxiety overwhelms you, try grounding yourself by focusing on a nearby object. Pick something tangible—maybe a smooth pebble, a seashell, or even your favorite pen. Examine its texture, shape, and color. Who made it? How does it feel in your hand? This simple act can help reduce panic symptoms by redirecting your attention.
If you experience frequent attacks, consider carrying a specific "comfort object" with you. It's like having a portable anchor for your mind when stress hits.
2. Reap The Benefits of Lavender Essential Oil
When anxiety strikes, try harnessing the power of aromatherapy - experience the soothing properties of lavender essential oil. This fragrant herb isn't just for relaxing baths - it's a scientifically backed anxiety soother. Research shows that smelling lavender essential oil can lower blood pressure in people with dental anxiety. A 2019 review even suggests that inhaling lavender essential oil can help calm nerves. For relief on the go, it can be helpful to keep a bottle of lavender essential oil handy. Hold it under your nose, gently inhale, or dab some on a handkerchief to carry the soothing scent with you.
3. Try The 5-4-3-2-1 Method
When an anxiety attack strikes, you might start to feel disconnected from reality. That's where the 5-4-3-2-1 method can come in handy. This grounding technique can help shift your focus away from your distress, returning you to the present moment. Here's how it works:
Look at five objects around you, taking a moment to see each one.
Listen for four distinct sounds, noticing their sources and unique qualities.
Touch three objects, focusing on their texture, temperature, and purpose.
Inhale slowly and identify two things that you can smell.
Pop a mint or piece of gum into your mouth and focus on that one taste.
By engaging your senses, you'll begin to feel more anchored and in control. The 5-4-3-2-1 method can help regulate your emotions by engaging your five senses to bring your focus to the present. This practice helps interrupt anxiety-provoking thoughts and grounds you in your surroundings. This technique can help calm your nervous system and reduce stress or overwhelm by redirecting your attention from internal distress to concrete sensory elements of your surroundings.
4. Exercise or Take a Walk
When anxiety strikes, getting your body moving can be a powerful antidote. A brisk walk can remove you from stressful surroundings and help regulate your breathing. The rhythmic motion of walking can be calming, and the change of scenery may shift your focus. Plus, exercise releases mood-boosting endorphins, naturally relaxing your body and mind. Making regular physical activity a habit can reduce anxiety over time, potentially decreasing the frequency and intensity of panic attacks.
5. Try Muscle Relaxation Techniques
When anxiety strikes, your muscles tense up. But here's a secret weapon: progressive muscle relaxation. It's a simple yet powerful technique to calm your body and mind. Here's how it works:
Start with your toes. Squeeze them tight for 5 seconds.
Release and feel the tension melt away.
Move up to your calves, then your thighs, and so on, until you’ve progressively relaxed your entire body.
By focusing on each muscle group, you're distracting your mind and signaling your body to relax. Relaxing the body in this way can often help the mind begin to unwind as well.
Panic attacks can be a distressing experience, but it's key to remember that anxiety is highly treatable. If you're struggling with panic attacks, don't hesitate to seek professional help. A skilled mental heath professional can assess your situation and recommend an effective treatment plan. Remember, you don't have to face panic attacks alone. Anxiety therapy may provide you the support you need to contend with your distress, as well as yield pertinent solutions. Book a free telephone consultation with me today to learn more.