How to Keep Your Cool During an Anxiety Attack
Written by Michele Renee from Life With Michele Renee
Anxiety can be triggered by everything. You could be in the grocery store and then start worrying about how you will pay the bill that you owe in two weeks, it will then lead you down a rabbit hole of worry and wonder. Anxiety attacks stem from worrying thoughts. When you experience an anxiety attack, it is like the weight of the world is crushing your body. Somehow, gravity is taking effect solely on your chest and nothing else.
It can be difficult to wade through dealing with these attacks. I remember I used to break down crying, and eventually end up hyperventilating until I tried a technique to calm my breathing. Anxiety attacks are terrifying, and more often than not they will take up so much of your energy that you are left depleted for the rest of the day.
I deal with anxiety attacks almost monthly and believe me when I tell you that dealing with them can get easier. If you try your best to remember certain calming techniques and even experiment, it can make your anxiety attacks occur less and become shorter each time. Below, I have listed three calming methods that help me keep my cool during an anxiety attack.
Repeat Affirmations in Your Mind
This calming technique is fairly new to me, and I am actually practicing this every day. But if you have a certain affirmation you like or one that you are drawn to, then focusing on repeating it over and over during an anxiety attack. This will actually make your anxious thoughts float into the background.
I currently like to use the affirmation: you are enough. This affirmation helps me remind myself that it is okay to break down, but it is also okay to be stronger than this mental health illness. Repeating affirmations also helps improve my self-esteem.
Walk Away From the Stressful Situation
Is your anxiety attack being caused by a stressful situation or an argument with someone? Walk away! You are doing yourself a favor by leaving the situation. Often times we convince ourselves that we have to have the last word, but it is okay if you walk away in order to recenter yourself then come back to the disagreement. It is also okay if it never gets resolved.
Stress is a huge trigger for anxiety, and if left unchecked then it will cause your anxiety to turn into a full-blown anxiety attack.
Listen to Calming Music
This one is probably the easiest calming technique to manage. All you have to do is find some of your favorite songs that help you unwind and listen to them on repeat. After a few songs, you will start to focus less on what is bothering you, and focus more on either the lyrics, rhythm, or melody. The point is to focus on something for long enough to stop the worrying thoughts.
I recently discovered this awesome Stress Relief playlist on Spotify and it is perfect for days when I just am feeling too wound up, and anxious.
Anxiety attacks are always overwhelming, and take so much energy out of you. But if you can try to adopt some calming techniques and try to keep adding more to your arsenal, then you will find that it is easier to keep anxiety attacks from getting out of hand. Never stop caring for your mental health, and the more you know about the causes and symptoms of anxiety attacks, the easier it will be for you to intervene mentally.
What techniques do you use to keep your cool during an anxiety attack?
Thanks for sharing these useful tips! I know it’s really hard to deal with it sometimes, so good to have an idea that this is something possible 😁
I am glad your calming techniques are working well for you. It must be very difficult to deal with anxiety attacks and you are approaching dealing with them in a thoughtful way. All the best to you!
My sister sometimes has anxiety attacks so definitely sending her these tips! Thanks!
Thanks so much for this. I battle my anxiety every day it seems like! I will definitely keep these in mind for when it tries to swallow me whole again ♡
Thanks for sharing. I always do the same when i was in anxiety attack. It’s effective but sometimes not
It is once again I will say a necessary post. I really love when people speak up against this stuff….
Thank you for sharing these helpful tips. When I was younger I battled panic attacks and strategies like the ones you mention (e.g., affirmations, leaving stressful situations) helped me a lot. Something that I still try to practice today to just keep even keeled is the warning HALT, which stands for some of the triggers: Hungry, Angry, Lonely, Tired. I try to keep those in check – or at least be aware that one of them may be triggering a bad feeling, not anything I can’t do something about.
xx Luci
Your tips seam very wise to me. I hope I won’t need it though.
Perfectly good ideas you dropped here.
They can mimic a heart attack, so it’s so easy to get upset when they happen. Getting upset won’t help, it makes it worse.
I think my favorite technique for calming is to walk away and meditate. Your advice for removing yourself from a stressful situation is priceless.
What a wonderful post! These are some great tips, it’s important and healthier to keep your cool. Thanks for sharing! 🙂
I am generally a very anxious person though I have not had an anxiety attack yet. I am glad you have shared such helpful tips.
We have never had an anxiety attack, but whenever we feel stressed out, we head straight to the gym. Keeping your cool is so important.
The 4-7-8 breathing technique has worked really well for me recently when my body thinks I need extra adrenaline and I need to tell it that I don’t!
I wish walking away was always an option! My ex-husband gives me panic attacks. When I know I have to be stuck in a room with him, I have to take anti-anxiety medicine first.
WAAAw. So sorry you had to go through this my dear. But glad you are no longer in that environment
Can you share your breathing tehnique, please?
Hi Ioana. A teacher back in college taught us this technique. (Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight)
May be i have gone through this but since i never knew about the symptoms i was unaware of the same. These are some helpful tips to get over it.
Anxiety ain’t no joke. Currently I’m taking Zoloft and my husband says he noticed a big difference.
I love these tips. Going away from the situations and people that make you anxious is the good one. I have used affirmation musics before. That helped me much.