Quick Tips to Calm Anxiety Attacks Effectively

Understanding Panic Attacks: Beyond Everyday Anxiety

Everyday anxiety is a common human experience. It’s that nagging worry about a deadline, a flutter in your chest before a presentation, or feeling anxious when life gets hectic.

Panic attacks are a whole different ballgame. Imagine these feelings magnified a hundredfold, striking suddenly like a lightning bolt out of a clear blue sky.

That’s the essence of a panic attack—a sudden and intense surge of fear or discomfort that peaks within minutes, leaving you feeling overwhelmed and often terrified.  Knowing how to manage anxiety and panic attacks will equip you to handle these episodes. 

Recognizing the Signs: It’s Not “All in Your Head” (Though Your Head IS Involved)

While panic attack symptoms are primarily psychological, the experience quickly translates into very real physical sensations. It’s crucial to remember these symptoms, however disturbing, pose no immediate physical danger. Knowing they will pass is an important step in learning how to calm an anxiety attack.

Panic attacks can manifest as:

• A pounding heart, as if it’s trying to escape your chest.
• Dizziness and lightheadedness, making the world tilt and sway.
• Shortness of breath, like you’ve run a marathon without training.
• Trembling and shaking, uncontrollable tremors coursing through your body.
• Nausea or stomach cramps, your digestive system revolting against the stress.
• Chest pain, mimicking a heart attack’s symptoms (though it’s not.).
• Numbness or tingling sensations, your extremities losing feeling.

It’s not uncommon for people experiencing a panic attack to feel like they are having a heart attack, going crazy, or about to die. These feelings are scary, but recognizing they are symptoms of a panic attack, not reality, is a huge step toward learning to calm down anxiety attack experiences.

Triggers and Timing: Unraveling the Mystery

Pinpointing what causes a panic attack can be like trying to nail jelly to a wall – frustrating and often fruitless. Some people experience panic attacks seemingly out of the blue, with no identifiable triggers, while others can link their attacks to specific situations.

These can include enclosed spaces, crowds, public speaking, or reminders of traumatic events. Recognizing these triggers, if they exist, can be useful in preventing or managing future attacks.

Panic attacks often strike without warning, but certain situations might increase their likelihood:

• Times of significant stress: Job changes, relationship difficulties, financial woes, or grief can all tip the balance.
• Underlying medical conditions: Panic attacks can sometimes signal an underlying health issue, such as a thyroid disorder. If you’re experiencing frequent or severe panic attacks, consulting a medical professional is essential to rule out any medical contributors.
• Genetics: If anxiety or panic disorders run in your family, you might be more susceptible.
• Substance use: Stimulants like caffeine or withdrawal from substances can exacerbate anxiety and trigger attacks.

Learning to Cope: Calm Anxiety Attack Toolbox

Managing panic attacks involves two key approaches: long-term strategies to prevent attacks and immediate techniques to calm anxiety attack symptoms as they arise. Neither path is a quick fix.

With consistent effort and self-compassion, you can gain a greater sense of control over your experience.  Let’s explore a few techniques used to calm anxiety attack occurrences: 

Breathing Exercises: Your Built-in Panic Button

When panic strikes, your breath quickens, mirroring the chaos unfolding within. Breathing exercises offer a lifeline by restoring a sense of control and promoting relaxation.

It’s about hacking into your body’s natural calming response. This can be a surprisingly powerful tool when used in the moment to calm anxiety attack feelings and regulate your heart rate.

Here’s a simple breathing exercise you can try:

1. Find a comfortable position: Sit or lie down in a quiet space.
2. Breathe in deeply and slowly through your nose: Count to four as you inhale.
3. Hold your breath: Count to seven.
4. Exhale slowly and completely through your mouth: Count to eight as you exhale. Try to make your exhale longer than your inhale.
5. Repeat this cycle: Continue for at least five minutes or until you feel calmer.

Practicing this technique regularly, even when you’re not experiencing an attack, can make it a more effective tool when the going gets tough. Other breathing exercises that may be helpful include square breathing and belly breathing.

Grounding Techniques: Anchoring Yourself in the Present

Panic attacks often bring a feeling of detachment from reality, a sense of being caught in a dizzying, surreal nightmare. Grounding techniques offer a lifeline back to the present moment, drawing your focus away from the swirling vortex of anxiety.

These techniques re-orient you to the stability of the “here and now.” These simple techniques help ground you to calm anxiety attack sensations in the present moment, breaking the cycle of fear.

Here’s one called the 5-4-3-2-1 method. Start by listing:

• Five things you see around you.
• Four things you can touch.
• Three things you can hear.
• Two things you can smell.
• One thing you can taste.

This is an example of a grounding technique, and you can also try other methods such as holding an ice cube or focusing on a particular object in the room. The idea is to bring your awareness to the present moment, helping you to feel more grounded and connected to your surroundings.

Relaxation Techniques: Untying the Knots

Muscle tension goes hand in hand with panic. It’s like your body’s bracing itself for impact, preparing for a threat that doesn’t physically exist. Progressive muscle relaxation, a technique involving systematically tensing and releasing different muscle groups, can offer welcome relief.

By learning to consciously relax those tense muscles, you send a signal to your brain that it’s okay to stand down from “fight-or-flight” mode. Imagine a wave of calm washing over you as you move from your toes to your head, letting go of the tension bit by bit.

Other Coping Strategies: Building Your Calm Arsenal

Think of coping strategies as tools in your anxiety attack toolbox. The more you have at your disposal, the better equipped you’ll be to handle those unwelcome surges of panic. Experiment with different techniques and see what resonates best with you.

Here are some ideas:

• Positive Self-Talk: Replace those spiraling negative thoughts (“I’m going to die.”) with positive affirmations (“This will pass, and I’ll be okay.”). This may sound silly at first, but practicing this technique consistently is key to feeling better prepared to manage the negative thought patterns that often accompany anxious episodes.
• Distraction: Sometimes, the best way to deal with a panic attack is to distract yourself.  Pick an activity you enjoy — reading, listening to music, watching a funny video — anything that shifts your focus away from the internal storm raging within you.  Research suggests listening to soothing sounds such as calming music may help with relaxation.   
• Lavender Oil: Some individuals find that the calming aroma of lavender oil can provide relief. A small 2019 study discovered that smelling lavender oil can contribute to lowering blood pressure.    
• Talk to Someone: When a panic attack strikes, sometimes just verbalizing your feelings to someone you trust can make all the difference.  Having someone offer words of comfort, a change of scenery or simply just listening patiently as you ride out the wave of panic can be a grounding, reassuring experience.   
• Cold Water: If you are having a panic attack, try splashing cold water on your face. This can help to shock your body and bring you back to the present moment. You could also try drinking a glass of cold water.
• Sour Candy: The strong, sour flavor can help ground you to the present.

Seeking Professional Help: Calm Anxiety Attack Doesn’t Mean Going It Alone

If you find yourself struggling with frequent panic attacks or if anxiety significantly impacts your daily life, seeking help from a mental health professional is essential.  Therapy, particularly cognitive behavioral therapy (CBT), can provide you with invaluable tools to manage anxiety and develop coping skills to prevent or calm anxiety attack experiences. It can also provide you with a safe place to work through your anxiety and develop coping mechanisms.

While therapy can’t “cure” panic attacks, research supports that it is quite beneficial in learning to understand and manage their effects. For instance, in one 2017 study, people participating in therapy that included deep or diaphragmatic breathing noticed a significant difference in their ability to be more mindful. They also reported an increased sense of their overall well-being.   

There are many methods of therapy, but two that many mental health professionals use to treat Panic Attacks, anxiety and other disorders include:

1. CBT: Aims to alter how you think about stressful and frightening things. It gives you new ways to face these difficulties when they present themselves. There is proof that this method could possibly make an actual, physiological difference in your brain structure in the neural pathways relating to those areas of the brain linked to symptoms of panic.
2. Exposure-Based CBT:  It has been shown that even short stints of treatment (as little as four weeks of sessions), have yielded very promising findings.  There has even been evidence of measurable changes in those pathways in the brain responsible for those uncomfortable, panic symptoms. 

Lifestyle Changes: Small Tweaks, Big Impact on Panic Attacks

Beyond the immediacy of coping strategies and the longer-term benefits of therapy, certain lifestyle changes can significantly impact panic attack frequency and severity.  Think of these changes as building blocks for a calmer you.  It’s important to note that making lifestyle changes takes time, and it’s crucial to be kind to yourself during the process. 

Regular Exercise: Moving Your Body, Calming Your Mind

Regular exercise isn’t just about sculpted abs and a healthier heart; it’s also a potent elixir for anxiety.

When you engage in physical activity, you’re not only boosting your mood, but you’re also training your body to manage stress better. It has been found that exercise has helped a wide variety of populations.

Curious about which type of movement practice might suit you best? It’s always a good idea to consult your primary doctor for clearance before starting something new.

You’ll be surprised at just how beneficial exercise can be, especially for managing anxiety. Many people find that activities like walking, running, or other forms of physical exercise can significantly reduce their anxiety levels. 

Sleep: Recharging Your Mind and Body

Skimping on sleep and anxiety are like two peas in a pod—they love to wreak havoc on your well-being. Make sure to prioritize 7 to 9 hours of good quality, uninterrupted sleep. It does a world of good for your physical as well as emotional health.

When you’re well-rested, your mind is sharper, your emotions are better regulated, and you’re generally more resilient to stress’s impact. It’s essential to realize that sleep is as crucial to your health as eating a balanced diet, managing your weight, and incorporating a well-balanced exercise regimen.

Diet: Fueling Your Body for Calm and Balance

Just like a car needs the right fuel to run smoothly, your body relies on nutritious foods to function optimally, which includes regulating those pesky stress responses. There’s no magic “anti-anxiety” diet, but opting for whole foods such as fruits, veggies, lean proteins, and healthy fats while simultaneously minimizing your processed sugar intake, caffeine, and alcohol lays the foundation for better mental well-being.

When you feel a panic attack coming on, there are several strategies you can try to calm down quickly. Using a calming app with guided meditations can be helpful, as can removing yourself from a stressful situation if possible.

Practicing mindfulness meditation or trying a bilateral stimulation technique can also make a difference. If you often feel anxious before a social event, talking to a trusted person about your feelings and practicing some place visualization beforehand might help ease your anxiety.

Calm Anxiety Attack: Not a Life Sentence, But a Call to Action

Remember, you’re not alone if you experience panic attacks. While the experience can feel isolating, understanding that it is a common mental health condition can empower you to take steps toward healing and recovery.

If you’re struggling to calm an anxiety attack, professional support can make all the difference. Contact the Counseling Center Group today to get the help you need to manage and reduce anxiety attacks. 

Learning how to calm anxiety attack sensations is a journey.  It’s completely possible to successfully manage your experience with a willingness on your part, as well as self-compassion.  

Armed with this knowledge and a personalized toolkit of coping strategies, you can take significant strides toward reducing these attacks’ frequency, intensity, and impact on your life.  Don’t hesitate to seek help when you need it because, together, you can break free from the grip of panic. 

To further support your journey to calm anxiety attack sensations, consider contacting the Counseling Center Group, where compassionate professionals are ready to help you take control and find lasting relief.