What to Do During an Anxiety Attack | Calm Anxiety Fast

It can start with a racing heart. Your breath catches in your chest, your palms get sweaty, and the world suddenly feels like it’s closing in. An anxiety attack is an overwhelming experience, and when you're in the middle of one, it can feel like you’ve completely lost control. Anxiety is a leading cause of emergency visits for non-cardiac chest pain, with one study finding that 77.1% of patients with panic attacks had visited the emergency department for chest pain. - Journal For Affective Disorders.

Having a few gentle, practical tools ready to help you navigate the storm make all the difference. When your body and mind are in overdrive, these simple steps can help you ground yourself and find anxiety attack relief.

Your First Step: Acknowledge, Don’t Fight

When the first wave of panic hits, our natural instinct is to fight it or run from it. We tell ourselves, "Stop it, you're fine!" But this often makes the feelings more intense. The most powerful first step you can take is to simply acknowledge what’s happening without judgment.

Try saying this to yourself, either out loud or in your head: "I am having an anxiety attack. This feeling is temporary, and it will pass. I am safe." By naming the experience, you separate yourself from it. You are not the anxiety; you are the person experiencing it. This simple shift in perspective can be the first anchor you grab onto. It tells your brain that while this is uncomfortable, it is not a life-threatening emergency.

Ground Yourself in the Present Moment

Anxiety attacks often pull us into a spiral of "what if" thoughts about the future or regrets about the past. Grounding techniques are designed to bring your awareness back to the present moment, where you are safe. Here is a simple one you can use anywhere.

The 5-4-3-2-1 Technique

Wherever you are, pause and engage your senses.

• 5: Look for five things you can see around you. Notice their color, shape, and texture. Maybe it's a crack in the ceiling, a green plant, or the pattern on your sleeve.

• 4: Identify four things you can feel. It could be the texture of your chair, the feeling of your feet on the floor, or the coolness of a glass of water.

• 3: Listen for three things you can hear. This might be the hum of a refrigerator, birds outside, or the distant sound of traffic.

• 2: Name two things you can smell. Perhaps it's the scent of coffee, a flower, or the soap on your hands.

• 1: Focus on one thing you can taste. You could take a sip of water, chew a piece of gum, or just notice the current taste in your mouth.

This exercise forces your brain to shift its focus away from the panic and onto your immediate environment. It’s a simple, effective way to interrupt the anxiety spiral.

Regain Control of Your Breath

During an anxiety attack, our breathing often becomes shallow and rapid, which can make physical symptoms like dizziness and chest tightness even worse. Focusing on your breath is a direct way to calm your nervous system.

Box Breathing

This technique is easy to remember and incredibly effective.

1. Inhale slowly through your nose for a count of four.

2. Hold your breath for a count of four.

3. Exhale slowly through your mouth for a count of four.

4. Hold your breath again for a count of four.

Repeat this cycle several times. The deliberate, steady pace helps regulate your heart rate and sends a signal to your body that it's okay to relax. It gives your mind something simple and rhythmic to focus on besides the panic.

A Gentle Way to Calm Anxiety Fast: Tapping (EFT)

Sometimes you need a tool that can provide immediate physical and emotional relief. This is where Emotional Freedom Techniques (EFT), or tapping, can be a game-changer. It’s a simple process of gently tapping on specific acupressure points on your body while you focus on the anxious feelings.

You don't need to be an expert to use it. Think of it as a way to send a calming signal directly to your brain's stress center. While you're feeling overwhelmed, tapping helps your body understand that it’s safe to stand down. It acknowledges the emotional intensity and helps release it, often much faster than just trying to think your way out of it. It’s a way to soothe your nervous system with your own hands.

It's a whole lot easier said then done when your whole sit feels like it's going up in flames and you've lost control. I've had more panic attacks then I could count. Mine raged so bad until I was agoraphobic and couldn't leave the house. I very much understand what a horrific experience panic attacks are. EFT was my first step in finding relief. While one session won't heal your panic attacks - it can stop one in it's tracks and give you the confidence to start healing the things causing the anxiety. So I offer you the Emergency Calm Down session here: https://youtu.be/ksbp92OktNg And then I recommend slowly but surely tapping through whatever is in your subconscious creating the attacks at the root cause. The Personal Peace Procedure can help you on that journey - and there's a free download for you. I'm sorry you are experiencing panic attacks., they are the worst :(

You Have the Power to Find Calm

Anxiety attacks can feel isolating, but you have the power to navigate them. Having a plan and a few trusted tools can make all the difference. Remember to be kind to yourself during and after the experience. Your body is doing its best to protect you, and with these techniques, you can gently guide it back to a state of calm.

If you want to experience the immediate relief that tapping can offer, it can be helpful to have someone guide you through it.

Watch this guided tapping session for anxiety relief to help you calm your mind and body when you need it most.