An anxiety attack can feel overwhelming and scary. You might experience shortness of breath, a racing heart, and dizziness. Some anxiety attacks can even make you feel like you’re losing control or give you an impending sense of doom. 

Anxiety attacks are different from panic attacks, which often come and go quickly. An anxiety attack can build up for days. At its most severe point, it might only last for a few minutes, but the lingering effects can last much longer. 

Being able to calm an anxiety attack on your own is one of the best ways to work through it safely and effectively. Let’s cover a few tips that can make that easier. 

1. Breathe

Breathing is the most natural thing in the world, but it can be difficult to remember the “right” kind of breathing during an anxiety attack. 

Your instinct will be to take short, shallow breaths. By focusing on taking slow, deep breaths, you can calm your body and mind. 

There are countless breathing exercises to try, so don’t be afraid to experiment and find one that works for you, like inhaling through your nose for a few seconds and exhaling through your mouth. 

2. Distract Yourself

One of the best ways to make an anxiety attack lose power is to focus on something else. 

If you’re in the midst of an attack, smell something pungent. Take a bite of something sweet or sour. It can help to keep a few pieces of candy with you at all times so you can use it as a distraction. These small and simple distractions can shift your focus just enough to help you calm down. 

3. Get Moving

Regular exercise is great for your mental health. While physical activity during an anxiety attack might not seem like a top priority, it should be. 

Something as simple as walking, jogging in place, or doing a few jumping jacks can make a difference. Not only will it serve as a distraction, but it will help to release mood-boosting endorphins into your brain, making it easier for rational thought to take hold and your anxious thoughts to fall away. 

4. Use Guided Imagery

An anxiety attack can be scary, so combat it by visualizing yourself somewhere you feel safe and relaxed. Essentially, think about your “happy place” where everything is serene. It might be the beach, the forest, or even your favorite little cafe. 

Try to utilize all of your senses to ground yourself in your vision. What will you see? What will you hear and smell? Using this strategy will calm you almost instantly and can make you feel secure. 

5. Listen to Music

Listening to music can help to distract you from your anxious thoughts. But, it also can help you feel centered, depending on the songs you choose. Consider creating a playlist of uplifting, upbeat music that makes you feel good. Nowadays, you can have a proverbial jukebox in your pocket when you carry your phone with you, and you can use it to pull out your playlist whenever you feel an attack coming on. 

6. Talk to Someone

Anxiety often gets worse when we don’t have an outlet to release it. Even in the middle of an attack, you can weaken your anxious thoughts by talking to someone. Connect with a close family member or friend who can help to ground you and bring you back to reality. Talking to someone you trust can make it feel like a weight is being lifted off of your shoulders. 

Of course, it’s also important to talk to someone when you’re not in the middle of an attack. If you’re struggling with anxiety and having more frequent attacks, consider reaching out to a mental health professional. Anxiety is often very manageable, but not something you should have to tackle on your own. Contact us today to learn more about anxiety therapy!