How to Stop an Anxiety Attack

Anxiety or panic attacks can come on suddenly and leave you feeling disconcerted. Their symptoms can mimic a heart attack, and many people experiencing it for the first time may believe they are having a heart attack or stroke. If you experience an anxiety attack for the first time, go to the doctor to rule out a physical condition. If it is due to panic, learn how to stop an anxiety attack using relaxation techniques.

The Symptoms of an Anxiety Attack

Anxiety attacks are powerful and can quite literally take your breath away. The following are common symptoms people report of an anxiety attack:

• Rapid heart rate or palpitations
• Headache
• Shallow breathing
• Trembling
• Numbness or tingling in arms, hands, feet, or lips
• Chest tightness
• Trouble breathing
• Nausea
• Dry mouth
• Hot flashes
• Dizziness or lightheadedness
• Excessive sweating
• Feeling out of control or like their soul is coming out of their body
• Feelings of dread or dying

Anxiety attacks start quickly and last anywhere from 5-30 minutes. However, the after-effects may last longer. For example, you may still have tingling in your hands and lips one hour after the anxiety attack. Read below for more insight into how to stop an anxiety attack.

How to Stop an Anxiety Attack

Although preventing anxiety attacks can be more challenging, making long-term lifestyle changes can reduce the prevalence of them due to lower levels of cortisol, the stress hormone. People who suffer from trauma response may need additional support, such as counseling, to manage their anxiety attacks.

The following are several examples of how to stop an anxiety attack. Practice the ones you like daily to prepare yourself when you feel an attack coming on. A counselor can help you modify and tailor techniques to you.

Call it out

The nature of an anxiety attack can convince you that you are having a heart attack, stroke, or dying. If the doctor has told you that your heart is healthy, then you need to take the power away from the anxiety attack. Call it what it really is. You may need to say the words aloud with conviction for the belief to take hold. Tell yourself that the symptoms you are feeling are part of an anxiety attack and that it will end shortly. You are okay. You are safe and healthy.

As you do this, practice another relaxation technique to help confirm to your mind that you are not in immediate danger. Labeling what is happening reduces it from a big scary thing to a response to too much stress and worry.

Deep breathing

Stress causes shallow breathing and rapid heart rate. Deep breathing forces you to breathe more air, expanding the lungs and slowing the heart rate. When more cells become oxygenated, your entire body releases tension. Deep breathing activates the parasympathetic system, a part of the autonomic nervous system responsible for relaxation.

There are several deep breathing methods but start with a short one that will be easy to recall during an anxiety attack. For example, place your hands below your rib cage and inhale through your nose, filling the lungs and expanding the diaphragm. Pause, then release the breath through your mouth. You can also try the 4-4-4 method: inhale through your nose for four beats, hold for four beats, then release slowly to the count of four.

5-4-3-2-1 method

Some people feel like they are floating or coming out of their bodies during a panic attack. They may feel lightheaded, dizzy, or faint. If you experience these sensations, get to a safe place. If you are driving, find a safe place to pull over until the anxiety attack passes. Our worries and fears can pull us out of the present and back to the past or forward into the future.

To ground yourself in the present, practice the 5-4-3-2-1 method. Call out five things you see. You can go into detail if you like. Next, call out four things you can touch. Feel the texture of each item. Third, name three things you can hear.

Next, name two things you can smell. Finally, name one thing you can taste. If you can’t identify a taste, drink water or chew gum. You may need to practice the 5-4-3-2-1 method several times to make it memorable or keep directions on your phone to refer to during an anxiety attack.

Progressive muscle relaxation

Progressive Muscle Relaxation is a technique for identifying areas in your body where you are holding onto tension. If you struggle with chronic anxiety, you may not be aware of the tension because it has become a normal sensation for you. When you practice Progressive Muscle Relaxation, you will quickly feel those areas and can focus on releasing the tension.

Although you can practice this in a chair, it is probably best to lie on the floor or a couch. Starting at the feet, focus your attention on how they feel, then tense the muscles in your feet and toes, holding the tension for about five seconds.

Slowly release the tension and feel the muscles relax. How does that feel? Next, move to the calves, then the upper legs. Continue scanning the body, tensing and releasing. After you have completed the entire body scan, note any remaining areas of tension and repeat the process in those specific spots.

Try visualization

This activity is a lot of fun for people with big imaginations. If we close our eyes, we all have a place that we can picture as a safe space. This might be a place you visited once before on vacation, a dream location, an old stomping ground, or an entirely made-up destination. Where you choose to visualize is up to you.

Think about the scents and sounds. Focus on the details and allow your mind to go there when you feel panic setting in. Find scents that match this place, and if possible, light a candle or melt wax to help transport you there. At home, you can find ambiance and relaxing scenes on YouTube with sound effects and music.

Use a focus object

Another effective grounding method, particularly useful if you forget the details of the 5-4-3-2-1 method, is to use a focus object during an anxiety attack. Focusing on an object pulls you back into the present, allowing you to shut out chaotic thoughts and calm your mind.

Find an object in the room, perhaps a clock or flickering candle, and focus all of your attention on it. Name it and describe its details. Does it make a sound? Does it give off a scent? What does it feel like? Hold it in your hand if possible. Remember, an anxiety attack only lasts about 5-30 minutes, peaking at around 10 minutes. Hold onto your focus object until it has passed.

Find a distraction

An anxiety attack fills your mind with negative thoughts and worry. Worry about the past or future. You also worry about your health as you continue to panic. Your mind needs a distraction away from these thoughts fueling the anxiety.

If you are at work, get busy with several tasks. If you are on your feet, take a brisk walk or call a friend. Find something physical to do, such as cleaning or decluttering your home. The anxiety attack will lose its momentum when you no longer feed it your attention. It will pass, and you will be able to resume your day quickly.

Counseling Help for Anxiety Attacks

Want to learn more about how to stop an anxiety attack and gain control over your symptoms? Contact our center today to speak to a representative who will connect you with a counselor. You can choose from in-person sessions in your area or virtual sessions from the comfort of your home. Connect with us today to get started.