Anxiety has become one of the most common mental health disorders. While anxious feelings are a normal part of life, they shouldn’t consistently interfere with daily life.
There is no joy when you feel your heart race, your hands get sweaty, your vision becomes blurry, and feeling the dreaded brain fog. Your body responding to perceived fear can trigger a full anxiety attack. While there may not be any real danger present, your brain is telling your body it needs to be afraid.
Thankfully, anxiety attacks are manageable. You just need to find what techniques work for you. Here are a few to try.
How To Calm Anxiety Attacks
Anxiety remains the most common mental health disorder in the U.S., affecting over 40 million adults every year according to the Anxiety and Depression Association of America (ADAA) [2025 data]. While anxious feelings are a normal part of being human, anxiety attacks can be overwhelming—leaving you dizzy, disconnected, and panicked.
There is no joy in feeling your heart race, your hands get clammy, your vision blurs, and your brain fogs over. Even when there’s no actual threat, your brain is signaling danger—and your body listens.
The good news? Anxiety attacks are manageable. The key is discovering which tools work best for you. Below are practical, therapist-approved strategies to help calm your nervous system when anxiety strikes.
How to Calm Anxiety Attacks
1. Focus On Your Breathing
When anxiety kicks in, your breath often becomes shallow and rapid. This kind of breathing signals your body to stay in “fight or flight” mode.
Instead, bring your awareness back to your breath:
- Breathe deeply into your belly rather than your chest.
- Count your breath cycles to slow things down.
Try box breathing, a Navy SEAL–endorsed method:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
Repeat as needed. This can help signal safety to your nervous system.
2. Check In With Your Mind and Body
When you’re spiraling, use a grounding technique to bring your brain back into the present. The 5-4-3-2-1 method is a favorite among therapists for good reason:
- 🖼️ Five things you can see
- ✋ Four things you can touch
- 🎧 Three things you can hear
- 👃 Two things you can smell
- 👅 One thing you can taste
You can switch up the order to make it feel more intuitive. The key is to interrupt the mental loop and anchor yourself in your surroundings.
3. Get Your Body Moving
Even a few minutes of movement can shift your energy. Exercise boosts endorphins and serotonin, which naturally reduce anxiety.
Options include:
- A brisk walk
- Stretching or yoga
- Dancing to a playlist
- Lifting weights
- Jumping jacks
In 2025, many people are also embracing “movement snacks”—mini bursts of activity throughout the day—to regulate their nervous systems.
4. Limit Caffeine and Alcohol
Caffeine and alcohol are common go-to’s during stress, but they often do more harm than good.
- Caffeine can spike your cortisol and worsen anxious feelings.
- Alcohol, though calming at first, can disrupt sleep and increase anxiety the next day (known as “hangxiety”).
Try herbal teas like chamomile or lemon balm as soothing alternatives. And if you do drink caffeine or alcohol, track your triggers so you can better understand your body’s responses.
Q&A: Calming an Anxiety Attack
❓ How long does an anxiety attack typically last?
Most anxiety attacks peak within 10–30 minutes, though lingering symptoms like fatigue or brain fog may last longer.
❓ What’s the difference between an anxiety attack and a panic attack?
While the terms are often used interchangeably, panic attacks are typically more intense and sudden. Anxiety attacks build gradually and are usually tied to a specific worry or stressor.
❓ Should I talk to someone during an anxiety attack?
Yes—if it feels safe to do so. Talking to a trusted friend, therapist, or even texting a support line (like the 988 mental health crisis line) can help regulate your emotions.
❓ Can anxiety attacks be prevented?
While you can’t always avoid them, you can reduce their frequency and intensity through lifestyle changes, therapy, and self-regulation tools like mindfulness, journaling, and breathwork.
What’s New in 2025 for Managing Anxiety?
With the rise of mental health awareness in 2025, there are more tools than ever for managing anxiety attacks:
- Wearable devices can now detect early signs of stress and prompt calming exercises.
- AI-powered mental health apps offer real-time grounding tools, personalized check-ins, and even guided breathing synced with your heart rate.
- Many people are incorporating somatic therapies (like brainspotting or EFT tapping) into their routines to regulate the nervous system long-term.
If you’re struggling with anxiety, you don’t have to do it alone. The right support makes all the difference.
Need Extra Support?
If your anxiety attacks are interfering with your life, therapy can help you get to the root of what’s causing them. You deserve relief—not just during an attack, but every day.
👉 Contact us today to explore therapy options that can support your journey toward feeling calm, in control, and grounded
