10 Ways to End An Anxiety Attack instantly

People who have had an anxiety attack know very well how frightening and difficult an attack can be. Sudden numbness in the body, cold sweats, tremors, accelerated heartbeat, the feeling that "something bad can happen at any moment", constriction, depression and worst of all, the helplessness of not being able to get rid of this situation.

Anxiety-related disorders can manifest in many ways. We can see anxiety disorders in the form of intense, severe and constant anxiety, such as generalized anxiety disorder , or panic attacks with symptoms such as rapid heartbeat, shortness of breath, sweating, tremors. It is extremely important to be able to overcome anxiety attacks that seem like they will never end. As we mentioned in our last article " 7 Effective Ways to Cope With Anxiety", controlling attacks is one of the primary goals for people with anxiety.

So what can you do during an anxiety attack? We've compiled 10 expert techniques that will allow you to take control of your anxiety.

If you're ready, let's start!

What to Do During An Anxiety & Panic Attack Crisis?

Below we have listed what you should do during an anxiety attack. Before reading, remember: Anxiety disorder is a manageable problem, but only 36.9% of people worldwide seek professional support. Therefore , do not hesitate to take the first step and talk to a psychologist who is an expert in the field.

1. Apply the 3-3-3 rule when you feel the start of an anxiety attack.

Look around and name three things you see. Then say the three sounds you hear. Finally, the three parts of your body; wiggle your wrists, fingers and arm. Applying this rule as soon as you feel the onset of an anxiety attack will help you calm down and get rid of the anxious thoughts that are spinning in your mind at the speed of light.

2. Stand up and keep your body upright.

When we are anxious or afraid, we lean forward with a subconscious motivation and try to protect the upper part of our body, where our heart and lungs are located. As an instant solution to this natural reaction, throw your shoulders back and stand up straight. Thus, you can help calm down by giving your body the message that everything is normal.

3. Focus on the present moment.

Anxiety is a future-oriented state of mind. Focus on the present rather than worrying about what will happen next. Ask yourself “What exactly is going on right now?”, “Am I safe?”, “Is there anything I should be doing right now?” ask. Consciously remind yourself that there is nothing to worry about. If necessary, make an “appointment” with yourself to reassess your concerns at a different time of day. Thus, you can continue your day calmly by directing distant scenarios that are circulating in your mind to a certain time zone.

4. Take a deep breath.

Deep breathing helps you calm down. As with different exercises, you don't have to worry about focusing on a certain number of breaths, it is enough that your breaths are deep and even. So you can calm down and regain focus.

5. Rename your experiences.

Panic attacks can make you feel as if you are having a heart attack or are about to die. At such moments, remind yourself that what you are experiencing is a panic attack, it is actually a harmless and temporary situation and there is nothing you need to do. Repeat that the physical symptoms you are experiencing are not harbingers of impending death, but rather the fight-and-flight mechanism that keeps you alive.

6. Recheck the accuracy of your thoughts.

People with anxiety often find themselves in tremendous anxiety as they focus on the worst that can happen. Re-evaluate how realistic these thoughts are. For example, if a presentation you have to make at work causes you anxiety, consider that you are prepared for this presentation, not that you will fail, and that you will succeed in the end even if some things go wrong. Re-evaluating your fears helps you train your brain against worrying thoughts. For more tips, check out our article on ways to deal with a panic attack at work.

7. Keep yourself busy.

Get up, go for a walk, or do something physical to distract you in the moment. Removing your mind from the anxious thought patterns it has learned will enable you to regain control.

8. Avoid sugar as soon as you feel that the crisis will begin.

Although reaching for a piece of chocolate is the first thing many of us think of when we're stressed, research shows that consuming too much sugar has a bad effect on anxiety. When you feel an anxiety attack start, instead of turning to sugary foods, drink a glass of water or consume foods high in protein. Since the digestion of protein foods will be slower, your body will be able to use the energy from here while collecting itself.

9. Get a second opinion by calling your relatives.

Call a close friend or family member to share your anxious thoughts with them. Speaking your thoughts out loud to someone else will help you look at those thoughts from a new perspective.

10. Watch a funny video.

Studies show that laughing has many positive effects for our psychological and physical health, as well as reducing anxiety. When you feel an anxiety attack begin, distracting your attention from anxious thoughts with a funny video will help you both relax and smile.

For people who have psychological problems due to anxiety, long-term solutions such as psychological support that will make it easier for them to manage the situation they are in are very important as well as instant solutions.