When you find yourself in the midst of an anxiety attack, you probably feel like your mind is racing a mile a minute, focused on purely hypothetical things. You’re running through every situation, outcome, and item on the to-do list. Most of these things are beyond your immediate control.
Being able to calm yourself during an anxiety attack will help you get through them faster. Here are some tips you can start trying.
Incorporate the 5-4-3-2-1 Method
Getting yourself in the present moment can feel like a challenge, but it will help end your anxiety attack. Grounding techniques are one way to return focus to the here and now. A commonly used grounding technique is the 5-4-3-2-1 method.
To start, you’ll want to identify:
- 5 things you can see around you
- 4 things you can hear
- 3 things you can touch or feel
- 2 things you can smell
- 1 thing you can taste
This exercise will put you in touch with your own senses while distracting your mind from the source of the anxiety.
Get Moving
Regular and consistent exercise has been scientifically proven to have several benefits for mental health. If you’re having frequent anxiety attacks, getting your body moving could be helpful.
If you’re not a gym buff, fear not. You can reap the benefits of exercise with any type of light workout or movement. Walk, jog, run, do yoga, dance, lift weights, or bike ride. Movement will boost your mood and help you ward off the anxiousness you’re feeling.
Practice Proper Breathing Techniques
Breathing is natural, but not all techniques are the same. As crazy as it may sound, practicing proper breathing techniques can help reduce anxiety in moments of stress. When anxiety flares up, your breathing shifts to more shallow and rapid breaths. Not only will this increase your heart rate, but it can also increase your anxiety.
Instead, shift your focus to your breathing and try taking slower, more controlled breaths. Deep breathing isn’t natural, so it may take some practice. Inhale through your nose for four counts, hold for four counts, exhale through your mouth for four counts, hold for four counts, then repeat.
Find a Healthy Distraction
If anxiety is occupying space in your mind, try finding something else to focus on. Imagine yourself being in your “happy place” by visualizing somewhere that makes you feel safe and relaxed. Do a quick chore, like laundry or dishes, to pull your mind to something productive.
If you need something quick, give your senses a jolt. Eat a sour candy. Smell something strong, whether pleasant or pungent. Simple distractions can be just as effective.
Find a Creative Outlet
Similar to distracting activities, engaging in some type of creative outlet can help reduce anxiety. If forcing yourself to do household tasks or exercise seems too overwhelming, try something a little more fun.
Write down your feelings in a journal or color in an adult coloring book. Doodle on scrap papers or pull out a paint kit. There’s a benefit in stepping back from serious responsibilities that may be causing you stress and taking a few moments to do something that brings you joy.
Get Outside
Getting outside during an anxiety attack can help to reduce symptoms and give some mental clarity. Daylight naturally boosts serotonin levels and regulates your circadian rhythm to help improve sleep quality. The outdoor scenery can be a great distraction to shift your focus to the present. Fresh air can also help boost your mood, promote relaxation, and help give some clarity.
Speak with a Professional
When you bottle your feelings up, your anxiety can continue to snowball. By simply talking through your anxiety, you can begin to weaken those thoughts and their hold on you.
If you’re experiencing frequent anxiety attacks, working with a mental health professional can be a good resource for coping strategies. It can also help you overcome the underlying triggers. Contact us to learn more about our services and how we can help.
