woman in strip shirt holds her palms to her chest and stomach while learning about how to calm an anxiety attack

How to Calm an Anxiety Attack

Generalized anxiety disorder (GAD) is one of the most common types of mental health conditions, affecting millions throughout the U.S. But despite how common they are, plenty of people still do not have a handle on their condition and continue to come up against debilitating symptoms each day. One of the most disruptive symptoms is having an anxiety attack. Knowing how to manage an anxiety disorder can help reduce the frequency and severity of attacks, but what about when you are in the midst of an anxiety attack?

Learning how to calm an anxiety attack is crucial for settling yourself down in the moment. But it is also necessary to learn how to manage your symptoms so you can enjoy a calmer, more balanced life overall. For the guidance you need to get anxiety symptoms under control, reach out to the caring professionals at 5 Palms. Call us at 1.844.675.1022 today to enroll in our anxiety treatment program.

What Is Generalized Anxiety Disorder?

Generalized anxiety disorder is a mental health condition characterized by persistent feelings of fear or worry. While many people feel anxious at times, someone with generalized anxiety disorder tends to encounter excessive and uncontrollable worries regularly. And their worries often seem irrational or disproportionate to the situation.

GAD symptoms can be both psychological and physical. People might find themselves ruminating about things they said or did or constantly fearing the worst-case scenario. Physical symptoms of GAD can include restlessness, muscle tension, and headaches.

How to Calm an Anxiety Attack

Anxiety attacks are sudden and intense episodes of fear and anxiety that can lead to shortness of breath, dizziness, shaking, nausea, and a feeling that one is about to lose control or may be in danger. Lifestyle factors and medication can help reduce the occurrence of anxiety attacks, but what can you do when you are in the middle of one?

The following are some tips on how to calm an anxiety attack:

  • Recognize you are having an anxiety attack – Being aware of what is happening in your mind and body can help prevent an escalation of the attack.
  • Locate a safe, quiet spot – It is best to find a place where you feel safe and comfortable that is free of excessive stimuli.
  • Practice the 4-7-8 breathing technique – Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Try this for at least four cycles until you start to feel calmer.
  • Do progressive muscle relaxation – Start with your feet, tense your muscles, hold for a few seconds, and then release. Move on to your calf muscles, tense for a few seconds, then release. Continue working your way up your body and finish with the muscles in your face.
  • Try the 5-4-3-2-1 grounding exercise – Look around your environment and identify five things you can see, four things you can touch, three sounds you can hear, two scents you can smell, and one thing you can taste. 

After you go through the strategies in this list, you will start to feel calmer and more relaxed. Continue to support your mental health after an anxiety attack with self-soothing techniques such as listening to calming music, petting a furry friend, drinking a warm beverage, or engaging in any other activity that brings reassurance and comfort.

Call 5 Palms to Enroll in Anxiety Treatment 

Generalized anxiety disorders can be challenging, but you do not have to put your life on hold any longer. 5 Palms has the tools and resources you need to reduce the severity of anxiety symptoms and calm yourself more quickly in the midst of an anxiety attack. Contact us online or call us today at 1.844.675.1022 to enroll in our anxiety treatment program so you can start enjoying a more serene lifestyle.

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