Balance’s guide on how to calm an anxiety attack

Anxiety attacks can hit hard, leaving you feeling like you're losing control over your own body and mind. Whether these moments are rare or a part of your daily struggles, understanding how to effectively calm yourself during an anxiety attack is key. Here’s Balance's friendly guide to help you regain your calm during these intense times.

Recognize the signs

Knowing when an anxiety attack is starting is the first step to managing it. Look out for signs like:

• A racing heart
• Sweating
• Shaking
• Feeling short of breath
• Chest tightness
• Nausea

Spotting these early can help you take action to soothe yourself before the anxiety escalates.

Use deep breathing exercises

Deep breathing is a simple yet powerful way to alleviate the physical symptoms of an anxiety attack. It helps relax your body and mind by increasing oxygen levels and promoting a calm state. Here’s a quick breathing exercise to try:

1. Inhale slowly through your nose for four counts.
2. Hold that breath for four counts.
3. Exhale slowly through your mouth for six counts.
4. Repeat this cycle until you feel more relaxed.

Focus on grounding techniques

When your thoughts are racing, grounding can bring you back to the here and now. The 5-4-3-2-1 method is a great way to ground yourself using your senses:

1. Name 5 things you can see around you.
2. Name 4 things you can touch.
3. Name 3 things you can hear.
4. Name 2 things you can smell.
5. Name 1 thing you can taste.

This method helps you focus on the present and less on your anxiety.

If that feels like too much in the moment, then try this simple exercise from Balance meditation expert Leah Santa Cruz:

“I used to suffer from anxiety attacks. In those moments, I’d remind myself: ‘I’m safe right now. This is just anxiety, and it will pass.’ Repeating this gave me the grounding I needed to ride the wave and find calm again.”

Practice mindfulness meditation

Mindfulness meditation encourages you to observe your current experiences without judgment. Sit comfortably, focus on your breath, and watch your thoughts and sensations without getting attached to them. This can lessen the intensity of your anxiety by keeping you rooted in the present.

Create a calming environment

If you can, move to a quieter, more comforting space. Maybe light a scented candle, play some soft music, or dim the lights to make your environment more relaxing.

Seek professional help

Frequent anxiety attacks can really disrupt your life. If this sounds like you, reaching out for professional help could be a good next step. A therapist can offer strategies such as cognitive-behavioral therapy (CBT) or even medication to help manage your anxiety more effectively.

Finding peace in turbulent times

Dealing with an anxiety attack is tough, but with these steps, you can start to feel more in control. Remember, you’re not alone in this—support is available. And as you learn to manage your anxiety, you’ll find each day gets a little easier.

For more tips on managing anxiety or to explore guided meditations that can help, check out the Balance blog or download the Balance app.

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Embark on your journey to a calmer life with Balance today, and equip yourself with the tools you need to face anxiety head-on.