How To Calm Yourself During An Anxiety Attack

Anxiety disorders are one of the most common mental illnesses in this country. According to the AADA (Anxiety & Depression Association of America) anxiety affects 40 million adults over the age of 18. A scary statistic no doubt, but treatment and healing has come a long way in recent years.

For each person who suffers from anxiety attacks present themselves in different ways. Some people have panic attacks that prevent them from breathing, some people pass out, and some people get irritated for long periods of time. No matter how anxiety shows up in your life here are some ways to calm yourself.

 

Be Present

The first time I ever had an anxiety attack I was scared. I was still living at home at the time, which added to much of my stress. Overwhelming thoughts of failure and negativity started to fill my mind and I felt like I was drowning.

I had never felt this before and I had no idea how to stop it. I did the only thing that felt right at the time – burst into my mother’s bedroom and asked her to pray with me.

Her encouraging words and  reassurance brought me back. I was reminded that I was not a failure, that I’m still alive, and to take things one step at a time. Grounding yourself during anxiety attacks will be key to quieting those negative thoughts.

 

Talk to someone

I’ve noticed that the majority of my anxiety attacks have occurred when I was left alone to think. There’s no coincidence that they’re usually coupled with a depressive episode. Being alone during an attack is scary and you can feel like it will never end.

Don’t believe these negative thoughts. Try calling or texting a friend and if you’re comfortable opening up. Thankfully, I have a support system of great friends who can talk me through things like this. Sometimes it helps to have another voice there to talk through what you’re feeling. You don’t have to suffer alone.

 

Have a good cry

Crying is a very underrated technique when it comes to calming yourself during an attack. Some people may feel as if crying will make them more frustrated. However, that is not true.

Crying provides a sense of relief because it decreases tension and eliminates toxins from the body.

Allowing negative emotions to build up with no type of release can lead to attacks. Sometimes you just have to get it out. Having a good cry along with breathing and grounding yourself can help tremendously.

 

Have a good laugh

Now to the opposite end of the spectrum. It can be hard to find anything funny when anxiety strikes. Laughter, or even just a smile can change your entire mood. Once you’ve calmed down enough and hopefully become present in the moment, try watching something funny.

This can be your favorite show or movie, or a Youtube video of babies eating lemons. No matter what it is, laughter is good for the soul. We all get down on ourselves and talk to ourselves terribly at times. It can be hard to climb out of the hold of negative self talk. The only way to balance that out is with positivity.