What to Do During an Anxiety Attack: A Step-by-Step Guide to Regain Calm
Anxiety attacks can feel like they come out of nowhere—your heart races, your breathing becomes shallow, and your thoughts spiral out of control.
😨 Does your chest feel tight, like you can’t get enough air?
💭 Are your thoughts racing, making it hard to think clearly?
🚨 Do you feel like something terrible is about to happen, even if you're safe?
If you’ve ever experienced this, you’re not alone. Anxiety attacks are intense, but they don’t last forever—and you can learn to manage them.
Let’s break down what happens during an anxiety attack and practical steps to help you regain calm when it strikes.
What Is an Anxiety Attack?
An anxiety attack is a sudden rush of intense fear or discomfort that peaks within minutes. It’s not dangerous, but it can feel terrifying.
🚨 Common Symptoms of an Anxiety Attack:
✔️ Racing heart or chest tightness
✔️ Shortness of breath or feeling like you can’t breathe
✔️ Dizziness or lightheadedness
✔️ Sweating or shaking
✔️ Nausea or stomach discomfort
✔️ Feeling disconnected from reality (“Am I even here?”)
✔️ Fear of losing control or “going crazy”
The good news? Anxiety attacks always pass—even when they feel unbearable. And with the right strategies, you can shorten their intensity and duration.
Step-by-Step: What to Do During an Anxiety Attack
1️⃣ Remind Yourself: “This Is Temporary”
Your brain thinks you’re in danger, but you’re not. Anxiety attacks trigger your fight-or-flight response, even when no real threat exists.
🔹 Tell yourself: “This is just my nervous system reacting. It will pass.”
🔹 Acknowledge it: “I’ve been through this before, and I always get through it.”
By reminding yourself that the symptoms are uncomfortable but not dangerous, you begin to take back control.
2️⃣ Focus on Your Breath (Even If It Feels Hard)
Anxiety speeds up your breathing, which tricks your brain into thinking you’re in danger. Slowing your breath signals safety.
Try Box Breathing:
🟦 Inhale through your nose for 4 seconds
🟦 Hold your breath for 4 seconds
🟦 Exhale slowly for 6–8 seconds
🟦 Repeat until your heart rate slows
If deep breathing feels overwhelming, try sighing or humming—this naturally slows your breath.
3️⃣ Engage Your Senses to Stay Present
Anxiety pulls you into fearful thoughts and sensations. Grounding techniques bring you back to the present moment.
🖐️ Try the 5-4-3-2-1 Method:
✔️ 5 things you can see (a book, a window, your hands)
✔️ 4 things you can touch (your clothing, a chair, the floor)
✔️ 3 things you can hear (background noise, a fan, distant chatter)
✔️ 2 things you can smell (coffee, fresh air, lotion)
✔️ 1 thing you can taste (a mint, gum, or even just your breath)
Focusing on your senses interrupts anxious thoughts and brings your body back to a calmer state.
4️⃣ Relax Your Muscles to Signal Safety
When anxiety hits, your muscles tense up, reinforcing the feeling of panic. Releasing that tension helps your brain recognize that you’re safe.
🌿 Try Progressive Muscle Relaxation:
Tense a muscle group (like your shoulders) for 5 seconds.
Exhale and release the tension completely.
Work your way down your body, relaxing your arms, hands, legs, and feet.
Even shaking out your hands or rolling your shoulders can help break the physical tension of anxiety.
5️⃣ Redirect Your Thoughts (Instead of Fighting Them)
During an anxiety attack, your mind races with worst-case scenarios. Instead of trying to stop the thoughts, redirect them.
🧠 Try This Thought Reframe:
❌ “What if I pass out?” → ✅ “I’ve felt this before, and I always stay safe.”
❌ “I can’t handle this.” → ✅ “I am handling it right now.”
❌ “This will never end.” → ✅ “This is temporary. It will pass.”
You don’t have to believe your anxious thoughts—just notice them and let them go.
6️⃣ Give Yourself Permission to Step Away
If your environment is making anxiety worse, it’s okay to step away.
🚶 Take a quick walk or stretch your legs
🌿 Get some fresh air outside
📱 Listen to calming music or a favorite podcast
Sometimes, changing your surroundings can interrupt the anxiety loop and help you reset.
What Not to Do During an Anxiety Attack
🚫 Don’t Fight It – Resisting anxiety can make it stronger. Instead, remind yourself: “This will pass.”
🚫 Don’t Avoid It – Avoiding triggers completely can reinforce anxiety in the long run. Instead, practice managing it.
🚫 Don’t Expect Instant Relief – Calming down takes time. Be patient with yourself.
After an Anxiety Attack: What’s Next?
Once the anxiety fades, you may feel exhausted or emotionally drained. That’s normal.
Aftercare Strategies:
✔️ Drink water and eat something small 🍵
✔️ Rest if you need to—your body has been through a lot 😴
✔️ Reflect on what helped you feel calmer 📝
✔️ Remind yourself: “I got through it, and I will again.”
The more you practice managing anxiety, the less power it has over you.
When Anxiety Attacks Feel Overwhelming, Therapy Can Help
If anxiety attacks are:
🚨 Frequent or unpredictable
🚨 Interfering with work, school, or relationships
🚨 Making you afraid to go places or do things
It may be time to seek additional support.
Anxiety therapy can help you:
✔️ Understand what triggers your anxiety attacks
✔️ Develop personalized coping skills for panic
✔️ Rewire anxious thought patterns for long-term relief
You don’t have to face anxiety alone. Therapy for anxiety can help you break the cycle of panic and regain control.
You Are Stronger Than Your Anxiety
Anxiety attacks feel overwhelming, but they don’t last forever—and they don’t define you.
By:
✨ Using grounding techniques to stay present
✨ Focusing on slow, controlled breathing
✨ Reframing anxious thoughts instead of believing them
✨ Practicing muscle relaxation to signal safety
You can train your brain and body to handle anxiety attacks with confidence.
If anxiety is making daily life difficult, therapy can provide the tools you need to feel safe, calm, and in control. 💙
