How to Stop an Anxiety Attack

An anxiety attack can be a really scary experience! Fortunately, there are ways to stop them in their tracks.

Difficulty: Moderate

Instructions

Things You'll Need:

• Just yourself!

1. When you feel an anxiety attack beginning, first remind yourself that you are having an attack. It is not a heart attack, and you will not die from anxiety.

2. Preferably, get somewhere that you feel safe such as your car or remove yourself from a crowd if you're stuck in one (going into a restroom is a good option).

3. Notice the things around you. Look at something near you- any object. Open an inner monologue in which you tell yourself about its shape, size, color, smell, or anything else you can sense from the object. Concentrating on something outside of your body will help you to take the focus off the symptoms you're experiencing.

4. BREATHE! Although it's often said that you should concentrate on your breathing, that often just leads to panic that you're not getting enough air. Just breathe and realize that as long as you are inhaling and exhaling, you are getting enough air. Just keep focusing outside.

5. If you find yourself focusing on one of your symptoms, such as pain in your chest or a lump in your throat, tell yourself that it can't harm you, and continue trying to focus outside.

6. Drink water. Drinking water can sometimes "prove" to you that your throat is not closed and that you are still very much able to function.

Tips & Warnings

• Avoid caffeine and nicotine. They make an attack more likely to happen in the first place.
• This is NOT meant to replace the advice of a doctor. Please seek advice from a trained psychologist, and ask if this advice is right for you.
• See your physician to rule out any possible medical reasons for the symptoms you are experiencing.