The 5 Best Ways to Stop Anxiety Attacks

Anxiety attacks, also known as panic attacks, are sudden episodes of intense fear or discomfort that can be overwhelming. These attacks may include physical symptoms such as sweating, rapid heart rate, chest pain, and shortness of breath, often accompanied by the fear of losing control or an impending sense of doom. If left unmanaged, anxiety attacks can severely affect the quality of life. Fortunately, there are effective strategies to help manage and stop anxiety attacks. This article explores five of the best ways to stop anxiety attacks, offering a logical, evidence-based approach to regain control and reduce the impact of these distressing episodes.

1. Practice Deep Breathing Techniques

Deep breathing is one of the most effective ways to calm the body’s physiological response to anxiety. When a person experiences an anxiety attack, their breathing typically becomes shallow and rapid, which can further increase feelings of panic. Deep breathing can help slow down this response and send signals to the brain that everything is under control.

How Deep Breathing Works

Deep breathing involves engaging the diaphragm, a muscle located below the lungs, to take slow, full breaths. This increases oxygen intake and reduces the body’s stress response by activating the parasympathetic nervous system. It promotes relaxation and helps lower heart rate and blood pressure, two symptoms that often accompany anxiety attacks.

Steps for Practicing Deep Breathing

1.Find a comfortable place to sit or lie down.

2.Close your eyes and focus on your breath.

3.Slowly inhale through your nose for a count of four, allowing your belly to expand.

4.Hold your breath for a count of four.

5.Exhale slowly through your mouth for a count of six.

6.Repeat this process until you feel your body begin to relax.

Breathing Exercises for Long-Term Management

Incorporating regular breathing exercises into your daily routine can help prevent anxiety attacks by reducing overall anxiety levels. Practices such as 4-7-8 breathing, box breathing, or diaphragmatic breathing can be done at home or during stressful situations. Regular practice of these techniques also conditions the body to respond more calmly when faced with anxiety-inducing triggers.

2. Use Grounding Techniques to Stay Present

Grounding techniques are mental exercises designed to help individuals stay present during an anxiety attack. These techniques can divert attention away from negative thoughts or irrational fears, allowing individuals to regain control of their emotions and reactions.

The “5-4-3-2-1” Grounding Technique

This popular grounding exercise involves using the five senses to reconnect with the present moment:

1.Identify five things you can see.

2.Identify four things you can touch.

3.Identify three things you can hear.

4.Identify two things you can smell.

5.Identify one thing you can taste.

By focusing on these sensory experiences, the brain is distracted from the anxiety-inducing thoughts, making it easier to manage the symptoms of an attack.

Cognitive Behavioral Techniques

Grounding also includes mental exercises such as cognitive reframing, which involves challenging negative or irrational thoughts. For example, if a person is experiencing an anxiety attack triggered by the fear of public speaking, they might reframe the thought from “Everyone will judge me” to “I’ve prepared, and I can do my best.” This shift in thinking can reduce the intensity of the fear.

See also: 10 Strategies to Curb OCD Panic Attacks

3. Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a technique that focuses on systematically tensing and then relaxing different muscle groups to reduce physical tension. Since anxiety often causes muscle tightness, PMR can help alleviate this tension, which in turn, calms the mind.

How to Perform Progressive Muscle Relaxation

1.Find a quiet place and sit or lie down comfortably.

2.Starting with your toes, tense the muscles in your feet for 5–10 seconds, then slowly release.

3.Move upwards, tensing and relaxing each muscle group, including your calves, thighs, abdomen, arms, and neck.

4.Focus on the sensation of relaxation that follows the tension.

The Science Behind PMR

PMR works by breaking the cycle of tension and stress. By concentrating on each muscle group and the process of relaxation, the body’s stress response is minimized. This technique not only helps during anxiety attacks but can also be practiced regularly to reduce overall muscle tension and anxiety levels.

Long-Term Benefits

Studies have shown that individuals who practice PMR regularly experience fewer and less intense anxiety attacks. This is because PMR teaches the body how to respond to stress more calmly, preventing the buildup of physical tension that can exacerbate anxiety symptoms.

4. Cognitive Behavioral Therapy (CBT) Techniques

Cognitive Behavioral Therapy (CBT) is a highly effective therapeutic approach for managing anxiety disorders and panic attacks. CBT helps individuals identify and change the negative thought patterns and behaviors that contribute to anxiety.

Identifying Negative Thoughts

One of the key components of CBT is learning how to recognize and challenge negative thoughts. During an anxiety attack, thoughts such as “I’m going to pass out” or “I can’t breathe” may arise. CBT techniques help individuals identify these irrational thoughts and replace them with more realistic and calming alternatives, such as “This feeling will pass” or “I am in control of my body.”

Exposure Therapy

CBT often includes exposure therapy, where individuals are gradually exposed to the situations or stimuli that trigger their anxiety. Over time, this controlled exposure can reduce the fear response, making anxiety attacks less frequent and severe.

Cognitive Restructuring

Another key CBT technique is cognitive restructuring, which involves evaluating the evidence for and against a thought. For example, if someone fears having a panic attack in public, they can question the likelihood of this happening and assess how they can handle it if it does occur. By breaking down the irrational fears, individuals can reduce the intensity of their anxiety.

How to Practice CBT on Your Own

While CBT is often done with a trained therapist, there are self-help books and online resources available that guide individuals through CBT exercises. Practicing these techniques regularly can help build resilience and reduce anxiety attacks.

5. Engage in Physical Activity

Exercise is a powerful tool for combating anxiety and managing panic attacks. Physical activity increases the production of endorphins, chemicals in the brain that improve mood and reduce stress. Regular exercise can also help regulate the body’s response to stress, making anxiety attacks less likely to occur.

The Impact of Exercise on Anxiety

Research has shown that aerobic exercise, such as running, cycling, or swimming, can significantly reduce anxiety symptoms. Exercise helps lower cortisol levels (the body’s stress hormone) and increases the production of neurotransmitters like serotonin and dopamine, which play a role in mood regulation.

Types of Exercise to Prevent Anxiety Attacks

Aerobic Exercise: Activities like jogging, swimming, and dancing can help burn off excess energy and reduce anxiety symptoms.

Yoga: Yoga combines physical postures, breathing exercises, and mindfulness, making it an excellent way to reduce both the physical and mental symptoms of anxiety.

Strength Training: Lifting weights or doing body-weight exercises can help improve mood and reduce stress by releasing endorphins.

Mindful Walking: Walking in a natural environment while focusing on your surroundings can help clear the mind and reduce anxiety.

How Much Exercise is Needed?

Experts recommend at least 30 minutes of moderate exercise most days of the week. However, even short bursts of physical activity, such as a 10-minute walk, can be beneficial during an anxiety attack. The key is to find an exercise routine that you enjoy and can stick to consistently.

Additional Health Advice for Managing Anxiety

In addition to the techniques above, there are other lifestyle changes and health habits that can support the prevention of anxiety attacks:

Maintain a Healthy Diet: A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support mental health. Certain foods, like fatty fish rich in omega-3 fatty acids, have been shown to reduce anxiety.

Limit Caffeine and Alcohol: Both caffeine and alcohol can exacerbate anxiety symptoms. Limiting or avoiding these substances can help reduce the frequency of anxiety attacks.

Get Enough Sleep: Poor sleep is strongly linked to anxiety disorders. Aim for 7-9 hours of sleep each night and establish a calming bedtime routine to improve sleep quality.

Mindfulness Meditation: Practicing mindfulness can help individuals stay grounded and reduce overall anxiety. Regular meditation sessions can lower stress levels and make it easier to manage anxiety attacks.

Seek Professional Help: If anxiety attacks become frequent or debilitating, it may be helpful to consult a mental health professional. Therapy, including Cognitive Behavioral Therapy (CBT), and medication, such as selective serotonin reuptake inhibitors (SSRIs), can provide additional support.

Conclusion

Anxiety attacks can be frightening and overwhelming, but with the right techniques, they can be managed and reduced. By practicing deep breathing, grounding techniques, progressive muscle relaxation, and Cognitive Behavioral Therapy (CBT) methods, and incorporating regular physical activity into your routine, you can regain control over your anxiety and prevent future attacks. Remember that managing anxiety is a journey, and consistent practice of these techniques will lead to long-term improvements in mental health.