How to Calm Your Mind During an Anxiety Attack

29 May 2025

Anxiety attacks can feel overwhelming, like a storm raging inside your mind. Your heart races, your thoughts spin out of control, and it seems impossible to find relief. But the good news is, you can calm your mind during an anxiety attack. With the right techniques and mindset, you can regain control and bring yourself back to a place of peace.

In this article, we'll dive into practical, effective ways to soothe your mind and body when anxiety strikes.

What Happens During an Anxiety Attack?

Before we talk about how to calm down, let's first understand what's actually happening in your body and mind when anxiety takes over.

When you have an anxiety attack, your brain goes into "fight or flight" mode. Your body floods with adrenaline, your breathing becomes shallow, and your thoughts spiral into worst-case scenarios. It's as if your mind is stuck in a loop of fear, making it hard to think clearly or calm yourself down.

But remember—this response is temporary. It feels intense, but it will pass. And you have the power to speed up the process by using the right techniques.

Techniques to Calm Your Mind During an Anxiety Attack

1. Focus on Your Breathing

When anxiety takes hold, your breathing often becomes rapid and shallow, which only makes things worse. The key to breaking the cycle? Slow, deep breaths.

Try this simple technique:

- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for four seconds.
- Repeat this process until you start feeling calmer.

Deep breathing sends a signal to your brain that you're safe, helping to shut down the panic response.

2. Use the 5-4-3-2-1 Grounding Technique

If anxiety makes you feel disconnected from reality, grounding techniques can bring you back to the present moment. The 5-4-3-2-1 method is a powerful way to do this:

- 5 things you can see (a lamp, the sky, your hands, a book, a plant).
- 4 things you can touch (your clothes, a chair, your hair, a pillow).
- 3 things you can hear (birds chirping, a fan, your breathing).
- 2 things you can smell (coffee, soap).
- 1 thing you can taste (gum, water).

By engaging your senses, you're helping your mind shift away from anxiety and focus on the present.

3. Challenge Your Anxious Thoughts

Anxiety loves to lie to you. It tells you that you're in danger when you’re actually safe. It convinces you that the worst will happen, even when there’s no real evidence.

When your thoughts start racing, challenge them:

- Is this thought based on facts or fear?
- What's the worst that can happen, and how likely is it?
- Have I been in a similar situation before and survived?

By questioning your anxious thoughts, you take away their power.

4. Try Progressive Muscle Relaxation (PMR)

Anxiety often causes muscle tension, making you feel even more on edge. Progressive Muscle Relaxation (PMR) helps release that tension, bringing about a sense of calm.

Here’s how to do it:

- Start at your toes. Tense the muscles for five seconds, then slowly release.
- Move up to your legs, and repeat the process.
- Continue working your way up to your arms, shoulders, neck, and face.

This method helps relax your body, which in turn calms your mind.

5. Use a Mantra or Affirmation

When anxiety takes over, repeating a calming affirmation can help rewire your thoughts. Try phrases like:

- I am safe. This will pass.
- I have control over my thoughts and emotions.
- I am stronger than my anxiety.

Saying these affirmations out loud or in your mind can shift your focus from fear to reassurance.

6. Splash Cold Water on Your Face

This might sound too simple to be effective, but trust me—it works. Cold water activates your body's diving reflex, which slows your heart rate and calms your nervous system.

Try splashing cold water on your face or holding a cold compress to your forehead. It’s a quick way to snap your body out of panic mode.

7. Move Your Body

Anxiety creates a surge of energy that needs to be released. Physical movement—whether it’s stretching, yoga, or even a short walk—helps burn off that excess energy and brings your body back to a balanced state.

Even shaking out your hands or doing a few jumping jacks can make a difference!

8. Listen to Soothing Music or Sounds

Music has a powerful impact on the mind. Soft, slow music can lower your heart rate and ease anxious feelings. Nature sounds, like ocean waves or rain, can also create a calming effect.

Whenever anxiety strikes, having a go-to playlist of soothing sounds can be a lifesaver.

9. Distract Yourself with a Simple Task

When anxiety traps you in a loop of overthinking, distraction can be your best friend. Try engaging in a simple, mindless activity, such as:

- Coloring or doodling
- Playing a game on your phone
- Organizing a small space
- Counting backward from 100

By shifting your focus, you give your brain a break from anxious thoughts.

10. Talk to Someone

Sometimes, the best way to calm down is to talk it out. Reach out to a trusted friend, family member, or therapist. Just knowing someone is there to listen can provide instant relief.

If talking isn’t an option at the moment, try writing down your thoughts in a journal. Getting them out of your head and onto paper can help you process them in a more rational way.

What to Do After an Anxiety Attack

Once the anxiety attack has passed, take some time to care for yourself. Your body has been through a lot, and it’s important to reset.

- Rest and hydrate – Your body just used a lot of energy; replenish it with water and a small snack.
- Reflect on what helped – Which techniques worked best for you? Keep them in mind for next time.
- Practice self-care – Do something that makes you feel good, like taking a warm bath, reading a book, or practicing meditation.

Most importantly, remind yourself that you're okay. Anxiety attacks are challenging, but they don’t define you. You have the strength to manage them—one step at a time.

Final Thoughts

Anxiety attacks can be terrifying, but they are not stronger than you. By using breathing exercises, grounding techniques, and self-soothing strategies, you can calm your mind and regain control. Remember, anxiety is temporary—it always passes.

The next time an anxiety attack strikes, don’t fight it. Instead, use these techniques to ride the wave until it subsides. Over time, you’ll become better at managing anxiety and finding your inner calm.

You got this.