How can I calm an anxiety attack?


Anxiety attacks can be overwhelming and scary, but there are some things you can do to help calm yourself down. Here are some strategies:

  1. Deep breathing: Take slow, deep breaths in through your nose and out through your mouth. Focus on your breath and count to 4 as you inhale, hold for 7, and then exhale for 8.
  2. Progressive muscle relaxation: Tense each muscle group in your body for a few seconds and then release the tension. Start with your toes and work your way up to your head.
  3. Mindfulness meditation: Focus on the present moment and observe your thoughts without judgment. You can also try to visualize a peaceful scene or repeat a calming mantra to yourself.
  4. Engage your senses: Use your senses to ground yourself in the present moment. For example, focus on the sensations of touch, smell, taste, sight, and sound around you.
  5. Move your body: Exercise releases endorphins that can help reduce anxiety. Try going for a walk or doing some light stretching.
  6. Seek support: Call a trusted friend or family member for support or reach out to a mental health professional for guidance.

Remember that it’s important to practice these techniques regularly, even when you’re not experiencing an anxiety attack, to help build your resilience to future episodes.

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