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How to Calm Anxiety Attack

Updated on September 2, 2019
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Only someone who experienced anxiety can truly understand the agony.

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Anxiety. This word sounds very innocent for someone fortunate enough not to experience the chill. For most folks’ anxiety is a small part of their lives. It’s just a casual thing, nothing too serious to talk about. But there are people out there that a simple action or a similar situation can trigger their anxiety reversing their personality in lots of ways.

If you have experienced a panic attack you can attest how crippling this is. Thinking about the situation and diving directly into the worst-case scenario is a common thing for someone suffering from an anxiety attack. For people encountering this kind of situation, an immediate solution is critical. For these individuals looking for a way to calm their anxiety is not just a solution but a way to put back their senses together.

A sense of calm is an ideal way to face life challenges. With a calm mind, you can look at the situation with a better perspective. It brings in a better take at the situation which is often smaller and much simpler than you what you might have thought.

But if you start trembling and overthinking, how can you calm your mind instantly? This question begs for an easy answer but there is none. But you can at least start by controlling your breathing. Proper breathing technique has numerous benefits including calming your racing thoughts.

Take Control of Your Breathing

Breathing control for anxiety can be done with slow breathing rhythm. If you notice, when a panic attack strikes, the first thing that goes out of tune is your breathing then your heartbeat. And breathing influences your heart rate.

Being calm can start with proper technique. Whenever you start going the path of panic, slow things down by taking control of your breathing. Slowly breath in and deeply as though you’re savoring each drop of air you take in. Do this for around 4 seconds feeling your lungs being filled with air.

Then breath out, also very slowly. 2 seconds would be enough during this phase. Do this cycle for at least 4 times. Now, if you still feel some jitteriness, go for another set of 4. This will slow down your thoughts enabling you to see things much clearer and with a better perspective.

At first, this may be quiet difficult but the key here is consistency. Do it even you don’t feel anxious. It won’t do any harm for you but instead, help you get over your racing mind.

Caffeine Anxiety

The most commonly used and oftentimes abused stimulant is caffeine. Whenever we feel down or sleepy, a cup of coffee is one solution that comes to mind. It’s effective and is at reach most of the time. This makes it very convenient for lots of people.

In plain sight, caffeine does offer lots of advantages with so little of the negatives. But if you’re suffering from anxiety, caffeine may not be the best solution.

Anxiety starts with that tickle in your mind. A spark which is often sourced from prior experiences or even from someone else's. Then your mind starts flying in and out of that thought looking for small loopholes. Your thoughts would often visit the things you've done to stop that possible problem. But often, these are just fragments of the real thing and reality may not be that harsh. At least most of the time.

This small stuffs are often forgotten through time. Unfortunately, caffeine can stimulate your brain to the point that it can remember that small stuff hanging around your mind. This sparks a problem for your anxiety. So keep things under your control, backing down on coffee would greatly help ease your mind.

Improve Your Sleeping Habits

Rest and sleep is an integral part of a healthy mind. That foggy thought flying around your mind is often emphasized negatively if you lack sleep. This is not a direct solution when you’re experiencing a panic attack but rather a preventive measure so you’ll have a calm mind.

Also, the root of consuming too much caffeine is often the lack of sleep. As discussed above, it can worsen your anxiety keeping your mind elsewhere.

For that, enjoy your sleep. Set a regular time when you sleep and when to wake up. This helps your mind organize things that are happening around you. Look at it as a part of having a healthy lifestyle. It's not just there to give your body a rest but to ease your mind and let off some steam from daily stress.


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Enjoy a Hot Bath

Enjoy a hot bath.

The sensation you feel on your skin has a huge influence on how your mind perceives the present. Living with anxiety is like living in a never-ending future. A future that doesn't show any solution but only problems and suffering.

Anxiety can make you numb about the present thinking you have to worry about tomorrow all the time because it is necessary. But returning to reality can be difficult for someone suffering from anxiety. For moments like this, you can try having a hot bath.

It’s nothing special but it calms your mind. That sensation you feel from that a hot bath can relax your body. This sensation helps you create a positive notion about the present, that it is the best way to enjoy life and not worrying too much about tomorrow. For added spice, you can even add essential oils like mint or chamomile.

Try Talking to Someone

One way to keep your calm is to talk to someone whenever you feel down. This also works when you suffer from anxiety. And you don’t even need to talk about the things you’re going through. Even the ordinary everyday stuff would be enough to spark an interesting discussion.

Talking to someone is not a mere way to share your thoughts or problems but a way to reorganize your mindset as well. This works because it takes off your mind from its present state. It somehow diverts your attention away from that nagging thought playing inside your mind.

Yes, it helps that you're talking to someone who understands your situations as they are more receptive of your small talk, listening more intently. But a friend or family member should be enough to start an interesting exchange of words.

Still...

Reality bites. Trying to stop anxiety is like trying to stop a flash flood. It comes quite swiftly and in huge volume. Getting grasp over your fears takes time. You can never be in control of your thoughts in a flash. But you can do things mentioned above to make the necessary steps towards your goal. It can be hard at times but just do it anyway. Feeling nervous and down when faced with life difficulties is just a normal part of living. Anxiety can be a friend, it can warn you about possible things that can happen. But limit where that thought leads you.

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    • myhead profile image

      Mike Ano 

      19 months ago from Philadelphia

      A lot of solid advice. Thanks for sharing.

      I have had pretty bad anxiety my entire life. I have used breathing and other techniques to keep myself in the current moment. I have found that immediately redirecting thoughts is a big part of the equation. As soon as the anxious thought enters the mind immediately replace it with a positive thought.

      I would wake up with extreme anxiety each morning. After a week or two of redirecting my thoughts, it became easy to do and eventually became natural.

      I think any healthy technique will eventually help if you’re persistent. It’s sad to see so many people turning to drugs and alcohol to cope with their anxiety. I know first hand avoidance only makes it worse. “The best way out is always through “ - Robert Frost.

      Mike

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