9 Steps On How To Calm Down From An Anxiety Attack

How to calm down from an anxiety attack is something that is the need of the hour. In recent years, people with anxiety disorders and anxiety attacks are on an increasing side. Currently, anxiety disorders and anxiety attack is on a rising trend due to pandemic situations. According to World mental health surveys, mental disorder cases are considered the most around the world.

At some point in time, in everyone’s life, they experience anxiety symptoms, but eventually, it turns out to be an anxiety disorder that might affect the person in different ways. Some might also suffer from panic attacks, and they might cause problems during stressful situation. The medical reviewers say that the anxiety level changes according to the treatment received.

About Anxiety Attack

Anxiety disorders are very prevalent and natural emotions. It’s simply your brain’s response to stress. It’s normal to feel worried from time to time, but it’s abnormal to feel anxious all of the time. This continuous occurrence is known as an anxiety disorder.

Anxiety attacks and panic attacks come in a variety of forms. For example, you may feel nervous before an interview; this is natural. These are common feelings that people experience. When anxiety is persistent and harms your personal, social, and work-life, it becomes an anxiety disorder.

Different Kinds of Anxiety Disorders

There are different significant kinds of anxiety attacks that people experience. The emotional symptoms, as well as physical symptoms, appear and get worse during an anxiety attack. The various types of anxiety disorders that one might encounter in their life are listed below.

1. Panic Attack and Panic Disorder

Panic attack tends to show symptoms like a heart attack, intense fear, chest pain, pounding heart, difficulty breathing, and losing control. The person might experience a sudden fear and worry bringing on a panic attack. Panic attack symptoms might worsen if not taken care of at a certain point in time.

It becomes a panic disorder when a person experience panic attacks multiple times. Panic attacks tend to show symptoms like shallow breathing, numbness, muscle stiffness. Due to the fear of panic attacks, it leads to more attacks, which gradually ends up in having panic disorder.

2. Generalized Anxiety Disorder

It is the most common anxiety disorder leading to more anxiety, muscle tension, and insomnia.

3. Social Anxiety Attacks

In social situations, the person’s anxiety attack begins. Fear overwhelms mostly when they are exposed to unfamiliar people or public situations. People suffering from this kind of disorder face anxiety issues in their daily life.

4. Separation Anxiety Attacks

This happens mostly in the case of children. They always have a fear of getting separated from their loved ones.

5. Phobia

Fear that is excessive and irrational is called a phobia. If you have a phobia, you may feel overwhelming panic when you encounter the source of your fear. One of the phobias could be agoraphobia. In this case, the person experiences a clear trigger sign of fear and anxiety in crowded places. When they are in crowded places, they feel like escaping as soon as possible.

Panic Attacks

A panic attack is an exaggerated response to the body’s natural physiological response to the possibility of danger. Sometimes people misunderstand a panic attack for a stroke or a heart attack because the experience is so intense. Previous traumatic experiences can easily trigger a panic attack. Panic disorders develop as a result of recurrent panic attacks. Though a panic attack may not cause long-term physical injury, the worry of another panic attack might restrict a person’s life and trigger more panic attacks.

Symptoms of Anxiety Attacks

One might experience emotional and physical symptoms. The emotional symptoms vary from person to person. When a person suffers too many anxiety symptoms, it results in mental disorders. At times it becomes difficult to manage anxiety issues. One symptom leads to many other symptoms, such as:

1. Panic attack feel
2. Fear
3. Uneasiness
4. Chest pain
5. Restlessness
6. Numb
7. Cant stay calm
8. Not being able to concentrate
9. Fear of objects or unnecessary phobia
10. Unable to talk and express
11. Not being able to release tension
12. Involves tensing
13. Shallow breaths
14. Insomnia
15. A feeling where your whole body is giving up
16. Feeling dizzy
17. Dry mouth
18. Palpitations

How to Identify Anxiety

Both mental and physical health evaluations are necessary to diagnose anxiety. But if you want to identify whether you are experiencing any symptoms or not, you can opt for a self-assessment questionnaire. There are only a few excellent self-assessment surveys available. You can utilize the self-assessment questionnaire “Hamilton A.” You can attempt this to help you self-assess, but it is not diagnostic. It will, however, allow you recognize whether you have symptoms related to anxiety or not.

Reasons Behind Anxiety Attack

The following are some of the causes of panic attacks or anxiety attacks:

1. Neurological Imbalance – Imbalance or disruption of neurochemicals or neurotransmitters in your brain could be one of the causes. You will need professional medical advice in these situations.

2. Drug abuse – Excessive use of alcohol and illegal drugs has been linked to anxiety.

3. Caffeine Intake – it could be because of drinking too much coffee and tea and especially the evening intake as coffee is a stimulant, and this can lead to anxiety attacks.

4. Poor Lifestyles– Lack of or poor exercise schedule or poor eating habits or sleeping habits can lead to anxiety attacks.

5. Medical conditions – Anxiety may be caused because of some medical conditions, for instance, heart-related issues, respiratory disorders, etc

6. Unstable Mental Health – People facing any sort of mental disorder are prone to have an anxiety attack.

7. Genetics – One can have an anxiety attack if anyone in a blood relationship has a history of anxiety attacks.

8. Disturbing Incidents -If anyone has been through or witnessed any disturbing incidents, they are prone to develop an anxiety attack.

Side Effects of Anxiety Attack

Anxiety or panic attacks can result in various mental and physical problems. Here are a handful of the consequences:

• Headaches
• Sleep disturbances
• Incapable of living freely
• Suicidal thoughts
• Depression

Ways on How to Calm Down From an Anxiety Attack

There is nothing more terrifying than the feeling of impending doom that comes with a panic attack or anxiety attack. Many people who suffer from anxiety or panic attacks can benefit from learning how to calm down from an anxiety attack. Here are some ways in which you can stop a panic attack or stop anxiety.

Anxiety attacks can be triggered by both mental and physical stimulants. It is possible to lessen symptoms and prevent future anxiety attacks with practice. There is a range of therapies available to treat the underlying source of the anxiety; these are highly effective, and occasional attacks may still occur. To stop a panic attack is not that easy, but the ways mentioned above can help to a certain extent.

1. Try to Communicate With People

You could make a phone call to find someone to spend time with. Anxiety or panic attacks tend to make you distance yourself from other people. You are so consumed by your thoughts that you are unable to conduct a discussion, make decisions, or even respond to others, but this is the worst thing that you can do during such a time. So try to contact someone and try to have a conversation, hold someone’s hand, or call or text them. If you have a pet, spend time with it during your panic attacks by hugging, walking, or playing with it. This will also help you to calm down.

2. Breathing Exercises

Deep and controlled breathing is a popular calming technique that can be used at any moment a person feels worried or after an attack has occurred. Practicing calming activities like taking deep breaths, releasing breathes slowly, and other techniques before stressful events or triggers can help a person handle stress in a better way. With continued practice, these approaches become more successful. Deep breathing can help calm both anxiety attacks and panic attacks.

3. Meditating

Daily meditation and exercise reduce overall stress and help prevent some anxiety attacks, but they must be part of a comprehensive treatment plan. These strategies encourage the mind and body to relax naturally, which helps to reduce tension and worry, which can lead to anxiety attacks. Medical specialists can advise on the amount of meditation and exercise that should be done on a daily basis.

4. 5,4,3,2,1 Approach

Anxiety can make you feel disconnected from your body and environment, as if you’re preoccupied or blank, or as if you’re questioning whether things around you are real or not. If you’ve experienced any of these feelings, using grounding techniques can help you feel more connected in the present moment.

You can ground yourself by using the 54321 approaches. Sit down and take a deep breath through your nose and exhale through your mouth. Slowly look around you and count five things you can see, four things that can touch, three things that you can listen to, two things you can smell, and one emotion you can feel. This can assist you in coming back to the present moment.

5. Do Something You Enjoy

Doing something you enjoy is the simplest method to relax from panic attacks or anxiety. When your anxiety is high, do something you enjoy, such as cooking, cleaning, organizing, taking photos, making a video, reading, or watching something you enjoy. If you can’t physically accomplish any of these, visualize yourself doing them.

Imagination is the closest thing to reality, and simply thinking about those things can help you divert your mind. Visualize something you genuinely enjoy, visualize a place or memory that you cherish or any joyful events that have occurred in your life. It immediately makes you feel more relaxed.

6. Sleep

Everything can feel better with a quick nap. Everything may improve with good sleep, including your ability to deal with thoughts, attentiveness, and focus, as well as your ability to cope with problems. It may be difficult for some people to sleep, and anxiety can make it even more difficult, yet sleeping can help you in a variety of ways.

If you haven’t eaten or haven’t drank in a while, eat something, drink some water, or take a warm shower to relieve stress. These things can give you a feeling of being re-energized.

7. Ice

If you’re feeling particularly anxious, just grab some ice. This will be beneficial since it will allow you to divert your attention away from the discomfort you are experiencing. You will be able to relax more easily as a result of this.

8. Take a Walk

Even if it’s only for 10 minutes, you can go for a walk. Working out or going for a walk can help you de-stress by expelling some of your surplus energy. What’s more, regular exercise has been shown to reduce anxiety symptoms to some level.

9. Essential Oil

Aromatherapy ¹can help you calm down if you’re having a panic attack or anxiety attack. Some essential oils promote the release of serotonin and dopamine², which can help you relax and relieve pain or anxiety. Chamomile, lavender, lemon, rose, and various other essential oils can be used. You can inhale a mixture of essential oils, apply them to a specific body part, or use them in the bath.

How to Treat Anxiety Attacks

These could help to treat both anxiety attacks and panic attacks:

1. Cognitive Behavior Therapy

A trained therapist ³assists you in identifying the underlying cause of your panic attacks. Problems can be understood and solved through communication by taking modest actions such as identifying the issue, being aware of its negative elements, and attempting to resolve it at the end.

2. Sufficient Sleep and Exercise

Sufficient and proper sleep is always required. It’s difficult to get adequate sleep when you have a panic attack⁴. You will be able to sleep soundly without fear or panic attacks if you take the medications exactly the way your doctor prescribes.

Exercise on a regular basis can assist you in diverting your mind. Aerobic activity aids in the reduction of stress and the improvement of mood. Regular and light exercise will also help in relieving anxiety attacks.

3. Proper Stress Management

It is critical to regulate your stress levels because this will aid in reducing anxiety and panic attacks. Reduce your phone usage, stick to a schedule, spend quality time with your family to help manage your stress. You can also reduce stress by trying muscle relaxation techniques like progressive muscle relaxation. This will consciously relax muscles and help you divert your focus from anxiety or strain to your muscles.

4. Consulting a Mental Health Professional

It’s critical to find the correct form of therapy to address all parts of anxiety⁵ attacks because this mental condition can make people feel like they’ve lost control and live in fear of attacks and triggers. Psychologists guide individuals through particular procedures to help them manage their anxiety and either prevent or lessen the severity of attacks. They could prescribe you medications like selective serotonin reuptake inhibitors or schedule sessions to help you manage anxiety or panic attacks.

When Should You Seek Professional Medical Advice?

If you feel like you’re under a lot of stress or worrying too much, and it’s interfering with your daily life or activities, or if you’re having suicidal thoughts, or if you’re becoming addicted to alcohol or drugs, or if you’re dealing with anxiety and mental health difficulties, then it’s essential that you contact a doctor. Do not hesitate to reach out to professional help. Reaching out at the correct time will help you get administered before it is too late.

Here is a video on how to calm down from an anxiety attack.

Concluding Thoughts

Even when you work hard, it may be difficult to maintain control of your anxiety or panic attacks. However, the approaches for how to calm down from an anxiety attack stated above might certainly assist you in calming down to some extent. Fear can’t hurt you, but holding on to it will make panic worse. The first step towards preventing them is recognizing them.

The above are some short solutions that you can do to calm yourself down during panic attacks or anxiety attacks; however, professional help is recommended for more in-depth help.

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Last Updated on July 23, 2024 by Sathi Chakraborty, MSc Biology