How to Manage an Anxiety Attack

Anxiety is a natural response when experiencing stress or danger, helping alert us to potential threats. However, when anxiety becomes overwhelming, it can disrupt daily life. Anxiety attacks, unlike panic attacks, often build gradually and are linked to worry or stress. Panic attacks, by contrast, are sudden, intense bursts of fear that may not have a clear cause.

Common triggers for anxiety attacks include stress about work, relationships, health, or past trauma. Symptoms may range from a racing heart, sweating, and shortness of breath to feelings of dread and helplessness.

For those dealing with anxiety attacks, it’s important to remember that things can get better. Managing these episodes can feel challenging, but there are proven techniques to help you regain control. Understanding your anxiety and finding effective coping tools can make these moments more manageable. 

Recognizing the Signs of an Anxiety Attack

Anxiety attacks are part of the body’s natural response to perceived threats, known as the "fight or flight" response. When faced with stress or worry, the brain releases stress hormones, triggering physical and emotional reactions to help you react quickly to danger. However, in an anxiety attack, this response can become overwhelming, even if there’s no immediate threat.

Common symptoms

Anxiety attacks can present a range of physical symptoms, like rapid heartbeat, shortness of breath, sweating, and muscle tension. Emotionally, people may feel a deep sense of dread, unease, or helplessness. Depending on the person, these symptoms can significantly vary in intensity and duration.

Identifying early warning signs

Recognizing early signs, like a quickened heartbeat or growing tension, can help you address an anxiety attack before it escalates. By identifying these cues, you can use calming techniques to regain control more quickly. Noticing and understanding your body’s signals can be a powerful tool in managing anxiety, helping you feel more prepared when an attack begins.

Breathing Techniques to Calm Your Body

During an anxiety attack, focused breathing can help regulate your body’s stress response, bringing a sense of calm and grounding. When individuals experience anxiety, their breathing often becomes shallow and rapid, which can worsen symptoms like dizziness and a racing heart. Practicing controlled breathwork helps slow your heart rate and lower stress hormones, allowing you to return to a stable state. Here are some techniques to try:

Ocean wave breathing

Ocean wave breathing mimics the steady rhythm of waves, creating a calming effect.

1. Find a comfortable seated position and close your eyes.
2. Inhale through your nose. Picture the breath as a wave filling your chest and belly.
3. Exhale slowly through your mouth, releasing tension with each breath.
4. Continue this pattern for a few minutes, focusing on the gentle rise and fall of your breath.

4-7-8 breathing

The 4-7-8 technique slows breathing and reduces stress quickly.

1. Inhale through the nose while counting from one to four.
2. Hold your breath and count to seven.
3. Exhale through your mouth, slowly counting to eight and letting out all the air.
4. Repeat this cycle three or four times.

Box breathing

Box breathing provides structure and rhythm to your breathing.

1. Inhale through the nose while you count slowly from one to four.
2. Hold your breath while you count from one to four.
3. Exhale through the mouth, slowly and aligned against a count of four.
4. Hold your breath again as you count from one to four.
5. Repeat the above cycle as needed until you feel more relaxed.

Grounding Techniques to Quiet Your Mind

Grounding techniques help shift your focus from anxious thoughts to the present moment, giving you a sense of stability and calm during an anxiety attack. By engaging your senses and mindfully connecting to your surroundings, grounding can interrupt the spiraling thoughts and sensations of anxiety.

The 5-4-3-2-1 method

The 5-4-3-2-1 technique uses your senses to bring attention back to the present.

1. Look around and identify five things you can see.
2. Find four things you can touch and focus on their texture or temperature.
3. Listen for three sounds in your environment.
4. Identify two things you can smell.
5. Notice one thing you can taste or imagine tasting.

This process grounds you in sensory details, helping you feel more present and less overwhelmed.

Body scan method

A body scan allows you to release physical tension by tuning into each part of your body.

1. Sit or lie down comfortably and close your eyes.
2. Starting at your head, gradually move your focus down your body, noting any tension.
3. Breathe into each area, letting go of tightness until you reach your feet.

Visualization

Visualization can help create a safe mental space during anxiety.

1. Picture a calm, comforting place—like a beach or a quiet forest.
2. Imagine yourself there, noticing details like sounds, colors, and sensations.
3. Spend a few minutes “exploring” this mental space.

Physical movement

Physical movement, like walking, stretching, or exercising, can release tension and redirect your mind from anxiety. Even brief movement helps lower stress and promotes a feeling of stability. 

How Cognitive Behavioral Therapy Helps With Anxiety Attacks

Cognitive Behavioral Therapy (CBT for short) is a form of therapy designed to first identify and then change the negative thought patterns that can cause anxiety. By recognizing unhelpful beliefs and replacing them with more balanced perspectives, CBT helps people manage their anxiety more effectively.

How CBT can help manage anxiety attacks

CBT teaches strategies to interrupt anxiety cycles, reducing the intensity and frequency of anxiety attacks. Techniques like cognitive restructuring help people challenge anxious thoughts, while exposure therapy can help desensitize them to specific triggers over time.

Common CBT techniques

In CBT, common techniques include identifying and questioning irrational beliefs, practicing gradual exposure to anxiety-inducing situations, and learning relaxation exercises to calm the mind. These tools empower individuals to respond differently to anxiety, fostering a sense of control over their symptoms. 

When to Seek Professional Help

If anxiety attacks frequently interfere with your daily life or feel overwhelming to manage alone, it may be time to consider professional support. For some, residential mental health treatment can provide a structured environment with focused care.

Reaching out to family and friends can also be a powerful source of support. Sharing your experiences with those close to you can help reduce stress. Remember: You do not need to endure anxiety alone.

Residential Anxiety Treatment in Southern California and Oregon

Managing anxiety attacks on your own involves techniques like breathwork and grounding exercises. When these methods aren’t enough, professional help may be the next step. At Jackson House, we provide supportive residential mental health treatment throughout Southern California and Oregon designed to help you regain control. Contact us today and find relief from your anxiety attacks.