How to Stop an Anxiety Attack: 8 Ways to Help Your Mental Health During Stay-At-Home

Feeling anxious, overwhelmed, or about to lose control? You aren’t alone. Nearly everyone is experiencing at least some anxiety these days as we learn how to navigate a new and uncertain pandemic-influenced world. If you’re having these feelings, here are 8 tips to stop an anxiety attack.

Anxiety isn’t exactly a new phenomenon. Over 18 percent of the population suffers from some form of anxiety at any given time, and approximately 2 to 3 percent suffer from anxiety attacks often enough to qualify them for a diagnosis of Panic Disorder. Others may experience anxiety as an adjunct to another condition, like OCD, Bipolar Disorder, or PTSD.

Of course, that doesn’t mean you have to have a mental health diagnosis to experience anxiety or even to have an anxiety attack. Nearly everyone has had at least one throughout their lives – and they can be extremely uncomfortable or even downright debilitating when they happen.

So, how can you cope and stop an anxiety attack? If you are sure your symptoms are related to anxiety, and not another physical health condition (your GP or pharmacist can help), there’s a lot you can do to restore your center. Break free of the attack or just help maintain your mental health during stay-at-home with these simple tips.

7 Tips to Stop an Anxiety Attack

First, if you’re in the middle of an attack right now, I want you to know that you’re going to be okay. Even if your brain is screaming “danger!” to you right now, your symptoms will slowly reduce over the next few minutes and hours. Anxiety attacks are not, by definition, fatal – and that means you will be okay.

We’re going to walk you through some of the standard methods to stop an anxiety attack in a crisis. Feel free to try, or toss, any or all of these suggestions. We recommend working them into your daily routine if you’ve been struggling for a while.

1. Just Breathe

Go ahead and sit comfortably. Take a deep breath while counting to three or four (whatever is most comfortable). Then, hold it for three or four, and “let it go” by breathing out slowly to the same count. Do this several times; it should help to slow your heartbeat and help you feel more in control of your body.

Some people find it more helpful to breathe with the following shape:

If you find this deep breathing practice worsens your symptoms, it’s okay to skip it or even to reduce the count. Just try to focus on slow, even breathing instead. The main goal, here, is to slow the hyperventilating or fast breathing that often comes with an anxiety attack, as it can make you feel dizzy and out of sorts all on its own.

Some people find it helpful to breathe into a paper bag. This essentially raises the level of CO2 in your blood, which may reduce adrenaline. However, some people may experience an increase in dizziness afterward, which can also be triggering.

2. Try to Physically Relax

Next, I want you to focus on your body. You’ll probably notice that your muscles feel extremely tense right now. Your hands might be clenched, your brow furrowed, or you may have your arms and legs tucked close to your body.  This is a natural physical response to anxiety. You might even be experiencing spasms or tremors.

Starting at your head and working slowly downward clench each muscle group for a second or two… and then let them relax. This tricks your muscles into slowly releasing and usually, it feels pretty good, too. If you have particular difficulty with your hands, try a stress ball or just squeeze something squishy and soft (a pillow works!) as tight as you can instead.

If you’re feeling like your shirt is choking you or your clothes are restrictive, loosen them or change into something more comfortable. This is often enough to help significantly reduce symptoms.

You can also try massaging your muscles, gently stroking the back of your hands, or just expressing gentle kindness to your body in general. Remember, you and your body are going through the same thing right now – you’re in this together!

3. Try Moving Around

If sitting comfortable just isn’t possible right now, or it makes your symptoms worse, try getting up and moving around. An anxiety attack sends a surge of adrenaline through the body, and burning some of that off by dancing, walking, jogging, or even just jumping in place is often helpful for some.

Avoid any activity that puts you in the middle of people you don’t know or in a situation where you might get hurt while you are distracted (such as crossing the road). It’s better to stay close to home for now.

A hot bath, yoga, meditation, and even just cuddling up with the family pet may also help you ground yourself and feel more in control.

4. Use Cold Water to Your Advantage

There’s a little-known medical trick that doctors use to slow a rapid heart rate that might help you calm an anxiety attack, too.

Splash your face suddenly with the coldest, iciest water you can stand. This triggers the Mammalian Diving Reflex, a self-protective instinctual reflex that slows the heart’s natural pace and reduces systemic adrenaline.

You can also sip very cold water if splashing your face isn’t an option. This may help if you also experience sweating, overheating, or nausea, too.

5. Talk Yourself Through It

Remind yourself that, no matter how difficult your symptoms are right now, an anxiety attack will pass. “I will be okay” is a great mantra for some, as is “I am okay. These symptoms are scary, but they can’t hurt me.”

Some people also find it helpful to say that they’re having a panic attack out loud: “I am having a panic attack, but I’m going to be okay. These symptoms will pass.”

Others find it more calming to focus on distracting from the attack with kind mantras and positive sayings: “I am safe. I am loved. I am enough.”

If you suffer from anxiety attacks often, it may be helpful to write a short note to yourself and create a “crisis kit” you can turn to when you experience attacks. Keep this in a safe, easily-accessible place and don’t be afraid to use it when you need it.

6. Call a Crisis Line, Therapist, or Friend

Sometimes, it’s helpful just to hear another voice – especially if your attack is triggered by pandemic isolation. Don’t be afraid to reach out. Crisis centers have increased telephone support in response to our current situation, and they’re quite literally standing by to talk to you whenever you need them.

Crisis Lines

• Text HOME to 741741 to connect with a Crisis Counselor from the National Crisis Text Line. This is ideal if you don’t feel up to speaking.
• Call The National Suicide Prevention Lifeline at 1-800-273-TALK [8255]. Despite the fact that the name mentions suicide, you don’t have to be feeling suicidal to call – they support all forms of crisis.
• Visit Lifeline’s one-on-one Crisis Counselor chat room, found here. This may also be ideal if you can’t muster the courage to speak right now.
• If you are a veteran in crisis, call 1-800-273-8255 to reach the Veteran’s Crisis Line. You can also text instead by sending a text to 838255, or chat online at this link. This service is staffed by VA responders with special training for your needs.
• If you belong to the LGBTQ* community, call 1-866-488-7386 to reach the TrevorLifeline. You can also text by sending START to 678678 or chat by visiting this website.
• If you identify as transgender, agender, or gender-fluid, you can call 1-877-565-8860 to reach the Trans Lifeline. Phone lines are staffed by staffed by transgender individuals.
• If you are experiencing domestic violence, you can call 800-799-7233 (SAFE) to reach the National Domestic Violence Hotline. You can also chat with counselors at thehotline.org or text LOVEIS to 22522.

7. Therapy and Peer Support

Therapy can be extremely helpful for people who suffer from intense anxiety or anxiety attacks often – but it’s not easy to get into an office right now. If you have a therapist already, reach out to them and ask for telephone or email support. Many are offering this service to help people cope from home.

If you don’t have a therapist, online therapy may be a good stopgap until you can find someone local to see. Services like BetterHelp and 7Cups offer completely confidential mental health support with real psychologists, counselors, and therapists from the privacy of your own home. You can chat, FaceTime, or even just talk on the phone on an as-needed basis.

Another good option for some are online support communities such as Reddit or PsychCentral’s Community Forum. While owned by a real psychologist (Dr. John Grohol), most forum interaction is between peers. Forums cover everything from specific concerns (such as anxiety) to just letting off steam and having a bit of fun. This can be a great way to distract yourself, meet new friends, and even get support in the middle of an attack when you need it most.

If You Just Can’t Cope

If you’ve worked through this list and you still truly feel something is wrong, or you just can’t cope, it may be time to reach out for one-on-one medical care. If you can, try to reach out to your doctor or a local urgent care center, rather than an emergency room. Often, they are better equipped to help you with what you need on the spot.

Once you’re feeling stable again, it’s time to make a plan for the future. Whether this means creating your own mental wellness plan, seeking therapy, or even asking your doctor about medications to reduce stress and stop an anxiety attack, you do have options. It’s worth exploring them until you find something that really works – you deserve a great life.