Your best first step stopping an anxiety attack is to simply notice your symptoms and accept that you’re having an attack. This can be challenging if it’s one of your first anxiety attacks.
Anxiety
1. Write Down the Signs of an Anxiety Attack
Once you know you’re having an anxiety attack, try to jot down a few of the symptoms and thoughts you are experiencing. This can help you put your anxiety attack into perspective.
2. Relax Your Body to Ease an Anxiety Attack
It’s easy to say, “Just relax,” right? But once you start to observe your body during an anxiety attack, you might find that certain parts of your body clench up during an attack. Make a deliberate effort to tighten and then relax those parts of your body.
3. Stop an Anxiety Attack with Belly Breathing
Feeling short of breath is a hallmark symptom of an anxiety attack. But you can make the feeling worse by taking short, shallow breaths. Try belly breathing instead to stop the anxiety attack.
4. Stay in the Moment to Relieve Anxiety Attacks
Although your gut response might be to leave the stressful situation immediately, don’t. Let your anxiety level come down. Then you can decide if you want to leave or if there’s a way to get back to whatever you were doing when the anxiety attack started. Staying in the moment will help you overcome anxiety, but it’s hard to do this at first.
5. To Relieve Anxiety, Talk Out Loud to Yourself
Give yourself permission to have an anxiety attack by saying the words out loud. Remind yourself that the attack will end, and it won’t kill you or cause you to faint.
6. Talk to a Therapist With Experience in Anxiety Attacks
People often fear the worst when they’re having an anxiety attack. Most of the time, there’s no underlying physical problem, such as a real heart attack. But you should get the medical all clear if you have repeat anxiety attacks, just to be sure you don’t need additional treatment. Then find a cognitive behavioral therapist with experience treating anxiety to help you through.