How to Stay Calm in the Face of Anxiety

It’s normal to feel a little anxious from time to time, but a panic attack is a terrifying and overwhelming experience. Fortunately, there are simple steps you can take to regain your composure and manage your symptoms. As soon as you feel a panic attack, take a few minutes to calm down and take a few deep breaths. To prevent future panic attacks, you need to deal with the underlying cause of your anxiety. If you’re having trouble managing your anxiety on your own, see your doctor or psychotherapist for help.

Table of Contents

Regain calm in the present time

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Practice mindfulness exercises to refocus your mind. Mindfulness is a simple and quick way to get rid of anxiety by focusing on the reality around you. As soon as you feel the symptoms of a panic attack begin to creep in, stop and focus on what you see, hear, smell, touch, or even taste right then and there. ^{[1] X Research Source}

Try grabbing a small object like a bunch of keys or a stress reliever and flipping it over in your hand. Pay attention to the weight of the object and how your fingers feel when you touch it.
If a glass of cold water is available, take a slow sip of the water. Pay attention to how the glass of water and drink feels in your mouth as you swallow.
Reminding yourself of who you are and what you’re doing in the moment can also help. For example, say to yourself, “I’m Chi, I’m 22 years old and I’m sitting in my living room. I had just come home from work.”
Over time, calming yourself with such mindfulness exercises will make it easier to manage anxiety when it occurs.

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Breathe deeply to relax. During a panic attack, you may start to gasp. And even if you’re not panting, deep breathing therapy can reduce stress and deliver oxygen to your brain to help you focus. When you feel a panic attack approaching, pause for a moment and slow your breathing. Take a slow, even breath through your nose, allowing yourself to feel the air rush into your chest and abdomen. Next, slowly exhale through your mouth. Repeat a few times until you are back to a steady state.

If possible, lie down or sit up straight, one hand on your stomach, the other on your chest. Feel your belly rise as you slowly inhale, then use your abdominal muscles to slowly push the breath out. ^{[2] X Trusted Source HelpGuide Go to source}
Counting to 5 as you inhale and exhale can also help.
Try to relax your tongue on the floor of your mouth as you exhale. This can help the body relax more.

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Focus on thoughts and feelings. During a panic attack, you may find that your thoughts are jumbled up, and so many feelings come up at once, which makes you “overwhelmed”. Stop to think about what’s really going on in your body and mind. This will make it easier for you to control your emotions. ^{[3] X Trusted Source PubMed Central Go to the source} Sit quietly and try to describe in your head how you feel and think without judgment.

For example, you might notice: “My heart is pounding. Both hands were wet with sweat. I’m afraid I’m going to faint.”
Tell yourself that the above symptoms are caused by the effects of the panic attack. Avoid forcing yourself to “manage” the symptoms – this can make the panic attack worse. Instead, remind yourself that these symptoms are temporary and will pass. ^{[4] X Trusted Source National Health Service (UK) Go to Source}

Tip: If possible, stay where you are while thinking about how you’re feeling. This way, your brain will gradually come to realize that the situation isn’t actually dangerous. The act of leaving can cause the brain to form a strong association between the panic attack and the situation at hand. ^{[5] X Trusted Source National Health Service (UK) Go to Source}

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Perform dynamic relaxation exercises, stretching – stretching muscles. This is a method that works the whole body by slowly stretching and releasing each muscle group in turn. This therapy has two purposes: one is to force you to focus on something else instead of just your fear, the other is to help you relax your muscles. Start with the facial muscles and work your way down until all muscle groups are relaxed. ^{[6] X Research Sources}

Stretch each muscle group for 5-10 seconds, then release. You can also do this move multiple times for the same muscle group, but just once is probably enough.
The main muscle groups that you can stretch and relax include: jaw, face (by transitioning from frowning to relaxed), arms, hands, buttocks, thighs, calves, and feet.

Control anxiety

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Acknowledge your anxiety. Even if you want to reduce anxiety, you shouldn’t try to ignore it. Ignoring and suppressing emotions can make them more intense and cause more fear. Admit that you’re scared and that there’s nothing “wrong” or “bad” about this feeling. ^{[7] X Research Sources}

You can write down how you feel in a journal or talk about your anxiety with a friend.

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Try to combat and replace unrealistic thoughts. This is the process of stopping thoughts caused by anxiety and replacing them with thoughts that make you happier or calmer. This can help you avoid thinking and get out of the vicious cycle of obsessing over something. You can also ask yourself questions. Is what you fear a real and present danger? Understand that you are scared, but you are not in a dangerous situation. Taking the danger out of the situation will help you calm down a bit. ^{[8] X Research Sources}

Try saying out loud to yourself, “I’m fine, I’m safe.”
For example, if you are worried about an upcoming flight and can’t stop thinking about what will happen if the plane crashes. Refocus by whispering in your head or saying out loud “Stop.” Next, replace this thought with something more positive and peaceful, such as your vacation with close friends and the joy it brings to you.
You can also try replacing this thought with something more realistic, such as “The chance of the plane crashing is extremely low. Planes are one of the safest means of transport.”
This method may require a lot of repetition to work, so be patient and love yourself.

Note: This method does not work when you are having a panic attack, because then it is difficult for you to think clearly and find the relevant cause. However, it can help you manage your overall feelings of anxiety.

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Use guided visualization to relax. Directed visualization can help you relax and reduce anxiety. ^{[9] X Research Source} Think of places that make you feel calm and at ease; Maybe it’s your house, your favorite vacation spot or the loving arms of a loved one. As you think about this place, continue to imagine sensory details to focus your mind on visualization. Think of the things you can see, hear, touch, and taste in your peaceful place.

Feel free to close or open your eyes as you imagine, although it’s easier to visualize with your eyes closed.
When you feel a panic attack, visualize your safe place. Visualize yourself relaxing and disengaging in that place. When you feel more relaxed, you can leave the imaginary scene and return to reality.

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Write down your feelings so they become more manageable. If you are prone to panic attacks or anxiety, keep a journal of how you feel. Write about what you feel and fear, what you think and believe about that fear, and describe how stressful those experiences were. Journaling will help you focus on your thoughts, and you’ll be better at handling anxiety when you reread what you’ve written. ^{[10] X Trusted Source University of Rochester Medical Center Go to Source}

At first it may seem like you have nothing to write about. Keep trying to think about anxiety-provoking situations. Once you’ve learned to slow down and think about those situations, you’ll be able to identify what thoughts and feelings might increase anxiety.
Practice loving yourself while journaling. Avoid criticizing yourself and your thoughts. Don’t forget that you can’t control your thoughts and feelings as they arise, and that they are not “good” or “bad” in themselves. You can only control your reaction to those thoughts and feelings.

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Take care of your body to always feel healthy. Taking care of your physical health is also a way to take care of your mental health. While there’s no “cure” for anxiety, healthy eating and exercise habits can help keep it under control. You can improve your physical and mental health by:

Do exercise. When you’re active, especially through aerobic exercise, your body releases endorphins, which promote feelings of peace and happiness. ^{[11] X Research Source}
Maintain a balanced diet. There is no such thing as a “miracle food” that can cure or prevent anxiety. However, avoiding processed and high-sugar foods is just as beneficial as eating plenty of lean protein, complex carbohydrates like whole grains, and fresh fruits and vegetables. ^{[12] X Trusted Source Mayo Clinic Go to Source}
Avoid stimulants. Stimulants like caffeine and nicotine can cause jitteriness, stress, and worsen anxiety. ^{[13] X Trusted Source National Health Service (UK) Go to Source} Some people think that smoking helps calm their nerves, but this is not true. Nicotine dependence can increase feelings of stress and anxiety when you don’t get enough, and the habit of smoking is extremely harmful to health.

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Take positive action to avoid getting lost in thoughts. It will only get worse if you just sit there and brood over your anxiety, and the harder it will be for you to get over the panic attack. Distract your body and mind with an activity, like cleaning, painting, or calling a friend – whatever keeps you busy. Better yet, choose something you can enjoy as a hobby. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Try taking a shower or a warm bath. Studies have shown that a feeling of physical warmth has a calming and relaxing effect on many people. ^{[15] X Source of Study} Try adding a few drops of lemon balm, bergamot, jasmine, or lavender to your bath. These essential oils have a calming effect.
If you can identify which triggers are causing your anxiety, try to do something that directly reduces your anxiety. For example, if you’re nervous about an upcoming test, take a few minutes to review your notes. This will help you feel calmer.

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Use music therapy to relax. Create a music playlist with songs that help you relax or have fun. Whenever you feel anxious, you can listen to those songs to calm down. Wear noise-cancelling headphones if possible to focus on the music. When listening to music, pay attention to the different pieces of music playing, the melody, and the lyrics if any. This will free your mind from fear. ^{[16] X Research Source}

Choose music with a slow tempo (about 60 beats/min) and soft lyrics (or music without lyrics). ^{[17] X Research Source} Music with a fast tempo or angry lyrics can make you more stressed. ^{[18] X Research Sources}

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Seek help from a friend. If you have a violent panic attack and can’t seem to get out, call a friend or loved one for help. Ask them to take you out of your panic and analyze your fear so you can work through your feelings of stress. If you are prone to panic attacks, educate your friend on various ways to deal with them so they know what to do when you reach out for help. ^{[19] X Trusted Source National Health Service (UK) Go to Source}

For example, you can ask them to hold hands during a panic attack and reassure you that what you are feeling is not a danger.

Find specialist support

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See a psychologist if panic attacks are severe or persistent. If you have intense panic attacks that last a long time, see a mental health professional for treatment and advice. You may have panic disorder or generalized anxiety disorder, and both can be treated by a professional. ^{[20] X Trusted Source National Health Service (UK) Go to Source}

One of the most common and effective treatments for anxiety disorders is cognitive-behavioral therapy. This form of therapy focuses on teaching you to recognize and change unhelpful thoughts and behaviors. ^{[21] X Research Source}
In some cases, your doctor may prescribe an anxiety control medication if other methods are not effective enough. Medication is often most effective when combined with counseling and lifestyle changes. ^{[22] X Research Source}

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Talk to your doctor for advice or get them to recommend therapy. In some areas, it can be difficult to find a mental health professional, especially if you have a low income or limited health insurance plan. If you’re struggling with anxiety and can’t afford to go to a psychologist, talk to your doctor. ^{[23] X Trusted Source Mayo Clinic Go to Source}

Although most medical professionals cannot perform psychotherapy – with the exception of psychiatrists – they can often diagnose problems such as anxiety or depression and prescribe medication. They may also recommend certain supplements or lifestyle changes that may help.
If you’re not sure if your symptoms are truly anxiety-provoking, see your doctor to examine and rule out medical causes.
Your GP can also recommend mental health services in your area.

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Find a community health facility if you cannot afford treatment. If psychotherapy is too expensive for you, look for other lower-cost options in your area. There are many options you can find. ^{[24] X Research Source}

In the United States, a federally funded health care center can provide mental health therapy. You can find these centers here.
Ask your therapist about the income scale. Some therapists and hospitals have a “fee-for-income” policy, which means your costs will be calculated based on your income.
Many colleges and universities also offer mental health services. Sometimes these services are available to students, but large universities may also have hospitals that provide therapy services by mental health students under the supervision of professionals. These hospitals usually charge quite low fees.

Recognizing Panic

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Consider physical symptoms. It is very important to recognize panic attacks. Panic attacks can happen to anyone, but are most common in people with panic disorder, an anxiety disorder characterized by frequent panic attacks and extreme fear. Panic attacks can be triggered by any situation, not just dangerous or threatening situations. Physical symptoms of panic attacks include: ^{[25] X Trusted Source MedlinePlus Go to source}

Chest pain. Chest pain usually occurs in the chest area instead of spreading throughout the left side of the body like a heart attack. ^{[27] X Research Source}
Dizziness or fainting
Feeling like you’re choking or not getting enough air to breathe.
Nausea or vomiting. Vomiting is less common during a panic attack than a heart attack.
Numbness or stinging sensation
Heart beat fast
Rapidly breath
Sweating, cold or hot skin
Trembling
During an intense panic attack, limbs can cramp, even temporarily paralyzed. This symptom is thought to be caused by hyperventilation. ^{[28] X Research Sources}

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Warning: Many symptoms of a panic attack can be difficult to distinguish from symptoms of a heart attack. If you have symptoms such as chest pain, fainting, or numbness in your hands and have never had a panic attack before, go to the emergency room or call your doctor right away. Your doctor can check your symptoms and determine if there’s a cause for concern. ^{[26] X Trusted Source Mayo Clinic Go to Source}

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Notice the feeling of fear. In addition to physical symptoms, panic attacks are often accompanied by mental or emotional symptoms. These symptoms may include: ^{[29] X Trusted Source MedlinePlus Go to Source}

Terrible feeling of fear
Scared to death
Fear of losing control
It feels like the end of the world
Feeling isolated
Feeling not in reality

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Recognize the symptoms of a heart attack. A panic attack and a heart attack share some of the same symptoms. ^{[30] X Trusted Source MedlinePlus Go to Source} If you are in doubt but are unsure whether you are having a panic attack or heart attack, call an ambulance. Symptoms of a heart attack include: ^{[31] X Trusted Source Mayo Clinic Go to source}

Chest pain. During a heart attack, you will feel as if your chest is tight, full, or squeezing. This usually lasts more than a few minutes.
Pain in the upper body. Pain that spreads to the arms, back, neck, jaw, or abdomen during a heart attack.
Rapidly breath. This condition may occur before chest pain is felt.
Scared. You may be suddenly scared or feel like you’re about to die.
Dizziness or fainting
Sweating
Nausea or vomiting. A heart attack is more likely to cause vomiting than a panic attack. ^{[32] X Research Source}

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Distinguish between normal feelings of anxiety and panic disorder . Everyone has times when they feel stressed, even fearful. However, for most people, this fear is caused by an event or situation, such as before an exam or before making an important decision. This feeling will usually go away once the situation has been resolved. People with anxiety disorders have more frequent and persistent feelings of fear, while people with panic disorder have frequent, intense panic attacks. ^{[33] X Trusted Source National Institute of Mental Health Go to source}

A panic attack usually peaks within 10 minutes, although some symptoms may last longer but be less intense.
Panic attacks occur without specific triggers. It seems to appear for no reason.

Advice

Practicing mindfulness and saying the rosary is often very helpful during a panic attack, as you can apply methods to regain your composure and think about something more peaceful.
Chamomile tea can help some people relax and calm the mind. However, some other people may have allergies and drug interactions, so you should also consult your doctor before using chamomile tea.
Aromatherapy can be very helpful, even during a panic attack. White noise can also help calm you down even when you’re just feeling stressed.
Regular exercise and relaxation techniques can help reduce stress and help you sleep better. Sleep is essential for anxious people, and you should never intentionally skip it.
Remember that you have family and friends around who love, care and support. Don’t be afraid to talk to them about your problems, even if it’s hard to talk about.

Warning

If panic attacks occur frequently, you should seek medical help as soon as possible. The problem becomes worse if you delay treatment.
If you are not sure you are having a panic attack or heart attack, seek emergency medical attention.

Steps