How to Calm Down From an Anxiety Attack?

Anxiety attacks, also known as panic attacks, can be debilitating experience that can leave a person feeling overwhelmed and helpless. These attacks can happen at any time, and they often come on suddenly, leaving the person feeling out of control. Fortunately, there are ways to calm down from an anxiety attack and prevent it from escalating. Here are some techniques to help you manage your anxiety attacks.

Recognize the Symptoms

The first step in managing anxiety attacks is to recognize the symptoms. Anxiety attacks can cause a range of physical symptoms, including sweating, shaking, shortness of breath, chest pain, and a rapid heartbeat. They can also cause emotional symptoms, such as feeling out of control, feeling detached from reality, and feeling like you are going to die. Recognizing the symptoms can help you take steps to manage your anxiety before it escalates.

Practice Deep Breathing

Deep breathing is a technique that can help you calm down from an anxiety attack. To practice deep breathing, sit or lie down in a comfortable position and take slow, deep breaths in through your nose and out through your mouth. Try to focus on your breathing and let go of any distracting thoughts. This can help slow down your heart rate and reduce feelings of anxiety.

Use Positive Self-Talk

Positive self-talk is another technique that can help you manage anxiety attacks. When you start to feel anxious, try to focus on positive thoughts and affirmations. Tell yourself that you are in control, that you can handle the situation, and that everything is going to be okay. This can help you feel more confident and in control, which can help reduce your anxiety.

Use Mindfulness Techniques

Mindfulness techniques can also help you manage anxiety attacks. Mindfulness involves focusing on the present moment and being aware of your thoughts and feelings without judgment. To practice mindfulness, try to focus on your breath or the sensations in your body. This can help you become more grounded and reduce feelings of anxiety.

Engage in Relaxation Techniques

Engaging in relaxation techniques, such as yoga, meditation, or progressive muscle relaxation, can also help you manage anxiety attacks. These techniques can help you relax your body and reduce feelings of tension and anxiety. Find a technique that works for you and try to practice it regularly.

Seek Professional Help

If you are struggling to manage your anxiety attacks on your own, it may be helpful to seek professional help. A mental health professional can help you develop coping strategies and provide support as you work to manage your anxiety. They may also be able to recommend medication or other treatments to help you manage your symptoms.


Anxiety attacks can be a challenging experience, but there are ways to manage and reduce their impact. By recognizing the symptoms, practicing deep breathing, using positive self-talk, engaging in mindfulness techniques, and seeking professional help, you can learn to manage your anxiety and prevent it from escalating. Remember, you are not alone, and with the right support and strategies, you can overcome your anxiety and live a fulfilling life.


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