5 Strategies to Calm Your Anxiety Quickly

Published on August 15, 2022

Living with anxiety transforms any moment into a potential trigger for a slow-rising panic. One moment, life seems normal, and the next, your chest tightens, and your heart races. Hyperfocusing on future events, you immerse yourself in a sea of "what-ifs."

Compounding the situation, self-criticism sets in, blaming yourself for succumbing to panic, and those "what-ifs" start feeling like undeniable truths.

Techniques to effectively manage anxiety

Breathe Deeply

As soon as you sense a panic attack approaching, the initial step is to halt and take control of your breath. Engaging in deep, slow breathing sends a reassuring signal to your brain that the environment is secure. This controlled breathing stands as one of the most effective methods to trigger your body's relaxation response. It swiftly shifts your mind and body from "fight or flight" mode to a state of calm and relaxation. I encourage my clients to incorporate daily practices of deep or belly breathing. This way, when anxiety strikes, they've already ingrained the habit, aiding in activating the body's relaxation response.

Accept That You are Anxious

It's crucial to acknowledge that anxiety is simply a feeling, a transient emotional reaction to a series of thoughts. Accepting your anxiety is vital because attempting to deny its existence only exacerbates the situation. Let's clarify – accepting your anxiety doesn't mean resigning yourself to perpetual misery or suddenly liking it. Rather, it entails leading a more mindful existence, embracing the moment, and acknowledging whatever comes with it. Embracing the philosophy of "what we resist, persists."

Your Emotions Cannot Kill You

During a panic attack, the sensation of experiencing a heart attack can be intensely frightening. However, it's crucial to recognize that this perception is a trick played by your brain. It endeavors to convince you that you are in imminent physical danger. In reality, you are not. The episode is emotion-based and temporary. Remind yourself of this fact as often as necessary.

Question Your Thoughts

As a panic attack unfolds, your mind floods you with various exaggerated ideas, aiming to perpetuate the anxiety. These thoughts are designed to fuel the panic attack. Before accepting them as reality, question their validity. For example, if your mind conjures thoughts like, "No one here likes me. I am definitely going to mess this up. I probably left the stove on. I’ll get stuck in bad traffic on the way home and might even get a flat tire, leading to being stranded, and so on…"

Challenge these notions. Are you genuinely disliked by everyone? Probably not. Will you really mess up? Unlikely. While traffic might be a possibility, a flat tire is less probable. Always scrutinize your thoughts; you'll often find they lack realism. I encourage my clients to "check the facts" when caught in an anxiety-driven thought spiral.

Visualize

Envision a serene place that invokes peace and calm – perhaps your grandparents' old house, a familiar lake, or that beautiful beachfront condo from a past vacation. Immerse yourself in this mental image. See it, smell it, feel it. Experience the profound calmness of being in a space that is both comforting and secure.

Employ These Techniques

During your next anxiety attack, use some of these techniques and they should contribute to a quicker and more substantial sense of calm. If you're considering treatment options for anxiety therapy, please reach out to Bozeman Counseling Center. We would be delighted to discuss how we can assist you!