An anxiety attack can come on fast and feel overwhelming. One minute you’re going about your day, and the next your heart is racing, your chest feels tight, your thoughts are spiraling, and it feels like something is seriously wrong.

For many people, the fear of the anxiety attack itself can be just as distressing as the symptoms. The good news is that, although anxiety attacks are intense, they are not dangerous, and there are effective ways to calm your body and mind when they happen.

Understand What’s Happening During an Anxiety Attack

Anxiety attacks occur when your nervous system goes into fight-or-flight mode, even though there’s no immediate danger. Your brain sends a signal that you’re under threat, which floods your body with adrenaline. This can cause the following:

• Dizziness or lightheadedness
• Nausea or stomach discomfort
• Racing or catastrophic thoughts
• Rapid heartbeat
• Shortness of breath
• Tingling or numbness

Understanding that these symptoms are your body trying to protect you, not harm you, can reduce fear and help interrupt the cycle.

Anchor Yourself in the Present Moment

When anxiety spikes, your mind is usually racing into the future with what-if thoughts. Grounding techniques bring you back to the present moment, where you are actually safe.

Try this simple exercise: Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This sensory check-in gives your brain the evidence that it needs to prove that you are not in danger, helping to slow the stress response.

Regulate Your Breathing

One of the fastest ways to calm an anxiety attack is to slow down and regulate your breath. Shallow, rapid breathing keeps your nervous system activated. Longer exhales tell your brain it’s safe to relax. For example, try inhaling through your nose for four seconds, holding for two seconds, and exhaling through your mouth for six seconds. Repeat for a few minutes.

Reassure Your Body

Telling yourself to calm down rarely works. Anxiety doesn’t respond to logic in the moment; it responds to reassurance. Try the following phrases:

• “This is uncomfortable, but it will pass.”
• “My body is reacting, but I am safe.”
• “I’ve felt this before, and it didn’t hurt me.”

Speak to yourself the way you would to a scared child or close friend. You deserve steadiness and compassion just as much as they do.

Release Physical Tension

Anxiety builds tension in the body. Releasing that tension can help reduce symptoms faster by calming your nervous system and helping get rid of excess adrenaline. Below are some helpful techniques:

• Clenching your fists for five seconds, then releasing
• Placing one hand on your chest and one on your belly
• Pressing your feet firmly into the ground
• Stretching your shoulders, neck, or jaw

Don’t Fight the Anxiety

One of the biggest mistakes people make is trying to force the anxiety to stop. Resistance often makes it worse. Instead, try letting the sensations rise and fall. You can remind yourself that anxiety peaks and subsides naturally, allowing the wave to pass without judgment.  When you stop fighting the experience, your nervous system often calms more quickly.

Care for Yourself After Anxiety Passes

Once the anxiety attack fades, it’s important to care for yourself. You can do this by drinking water, resting, gently reflecting on triggers, and reminding yourself that you handled something difficult.

Reach Out for Help

If anxiety attacks are happening frequently or interfering with your life, it’s time to reach out for help. Counseling for anxiety can help you identify triggers, learn regulation tools, and build long-term strategies to reduce anxiety, not just survive it.

You deserve to feel safe in your own body. Support is available, and learning how to calm anxiety is a skill that can be developed. If anxiety is running your life, take the next step and seek professional support today.

‍

About the Author

Christian Bumpous, LMFT, LPC is a licensed mental health therapist and founder of Therapie, Nashville’s leading destination for busy professionals seeking to thrive in life, work, and relationships. Christian specializes in helping professionals navigate life transitions, improve relationships, and overcome challenges like depression and anxiety. With a tailored approach that meets the unique needs of high-performing individuals, he offers therapy sessions in both English and German, available in-person or online.