How To Stay Calm When Dealing With Anxiety, Stress, And Panic Attacks
Sometimes, life can feel overwhelming, and it may seem like you’re spiraling out of control. It doesn’t usually help when emotions run high, and it can be hard to focus on what your next steps should be. The key is generally to recognize when anxious thoughts may be taking over your day-to-day life and focus on productive thoughts and actions to help you get through the moment. When you feel life spiraling out of control, it can be helpful to recognize that you do have control, take deep breaths, face and challenge your feelings, and stay busy. A life assessment can identify any areas of your life that may require action or change. Working with a therapist can help you discover the anxiety management strategies that are most effective for you.
Finding the right therapist isn’t just important – it’s everything.
Find your matchHow to stay calm when dealing with anxiety and panic attack
Staying calm when dealing with anxiety or panic attacks can be an important skill that you can learn to improve your quality of life. Mastering various techniques may help you navigate difficult situations calmly.
Addressing your anxiety: Habits to prevent anxiety spirals
When you sense that life is spiraling out of control, it may seem as if you have no control, especially when things seem to happen with or without your influence. Sometimes, you may go through things you don’t want to experience because they bring unwanted feelings and remind you of a person or reality you don’t feel comfortable recalling. Other times, you may perceive that you can’t get a break or that nothing is in your control. While there may be times when things happen that are out of your control, it can be crucial to recognize that this is part of life, and you can still take control of the way you respond to these situations. Developing coping strategies to manage your anxiety can help you practice self-compassion and cultivate a sense of control in your life.
Take a deep breath when faced with stress and anxiety
This response is typically what contributes to the physical aspects of anxiety. As you stop to reflect on the moment, you might take a deep breath and relax. Learning breathing techniques may reduce the effects of anxiety quickly.
You can use breathing techniques and guided imagery to visualize yourself in a state of calmness. Keep the image you create in your mind and refer to it when you feel anxious.
Challenge your thoughts to avoid a panic attack
It can be helpful to ask yourself questions to readjust your thinking. Try to assess your ideas and identify ways to handle difficult situations that usually trigger panic attacks. This is a common strategy practiced by people who reach out for professional help with anxiety disorders. Therapists often help clients identify cognitive distortions that may trigger their symptoms.
For example, someone who made a small mistake at work may believe they’re going to lose their job, despite an otherwise excellent record. Challenging that irrational thought may help them avoid feeling anxious and potentially spiraling out of control.
Engage in activities that enhance your mental health
Other things you can do when confronting anxiety may include listening to music, relaxing your body by lying down and resting, and journaling to write out what is triggering such feelings. You may also wish to consider holistic remedies like acupuncture, which can provide relief by inserting needles into pressure points throughout your body.
Focus on sleep, nutrition, and regular meals
Other habits that may help with anxiety include practicing better sleep hygiene, eating nutritious foods, and maintaining a regular meal schedule. These habits may help you improve mood and keep your energy levels stable.
Physical activity to improve your mental health
Excessive worry can have negative implications for mental health. Self-care strategies, including regular physical activity, can help alleviate stress and worries.
Reasons why physical activity can be one tip on how to stay calm when dealing with anxiety
- It increases endorphins, a feel-good hormone.
- Physical activity can improve your mood.
- Exercise
- Exercise can help improve an individual’s stress response.
Gentle movement practices
Individuals who experience anxiety may find that gentle movement practices, such as yoga or tai chi, help to reduce the intensity of their anxiety. You might set small targets, such as 10 minutes per day, which may be enough to reduce anxiety levels.
Panic attacks vs. anxiety spirals
Some people may experience something more intense than anxiety: panic attacks. Panic attacks can last from several minutes to an hour or more and can cause a variety of symptoms, including:
- Shortness of breath
- An increased heart rate
- A sense of impending doom
- Nausea
- Sweating
- Trembling
- Chest pain
Panic attacks often don’t pose a serious danger, although individuals may feel like they are having a medical emergency. Implementing grounding techniques may help reduce the frequency or intensity of these attacks.
When to seek help and address anxiety, panic attacks, and mental health challenges in therapy
If you perceive that life is spiraling out of control, you might consider working with a therapist for some extra support. It can be hard to move forward when you have the sense of being out of control, but there may be ways to tackle these perceptions and gain a clearer picture of your situation. Understanding how your thoughts and feelings influence your anxiety can be a significant step forward. One of the best ways to understand this may be by talking things through with a therapist.
How to stay calm when dealing with anxiety through CBT
There are typically different types of talk therapy that can provide comprehensive support for anxiety. Cognitive-behavioral therapy (CBT), which usually focuses on identifying and changing thought patterns contributing to your emotions and behavior, is usually one of the most popular approaches to therapy for anxiety. CBT helps clients identify and change their unhealthy thought patterns.
Control panic attack symptoms with online therapy
Connecting with a therapist often has advantages you can benefit from in the long term, and now it can be done from the comfort of your home. Many research studies show that online CBT can be just as effective for anxiety and feeling out of control as in-person therapy.
Connect with an online therapist to reduce stress and stop feeling anxious
Connecting with an online therapist can provide convenient support when you need it most. You may schedule sessions that fit into your daily life and speak with a licensed mental health professional via online chat, phone call, or video call.
Therapy that fits your life
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Takeaway
How can I calm my anxiety ASAP?
There are many techniques you can use to calm anxiety quickly, including:
- Meditation
- Grounding techniques
- Deep breathing exercises
- Relaxation techniques
You might try progressive muscle relaxation, which involves tensing and relaxing muscles one by one. This exercise can relieve muscle tension and provide a sense of calm.
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule for anxiety is a grounding technique. It consists of naming three things you can hear, three things you can see, and three things you can touch. This exercise may help when you're feeling tense, whether in social gatherings or on your own.
How do I stop feeling anxious?
There are many possible strategies to calm anxiety, including:
- Personal lifestyle changes like regular exercise
- Calming techniques like deep breathing
- Mindfulness meditation (focusing on the present moment)
- Support from family and friends
- Professional mental health counseling or therapy
How do I calm down when panicking?
To calm down during a panic attack or anxiety attack, you might focus on your breathing and remind yourself that the anxiety will pass. You can ground yourself by naming things you can sense in the surrounding environment, including things you can see, taste, and smell.
What should you not do when dealing with anxiety?
There are some things to avoid in order to stay healthy when dealing with anxiety, including:
- Misusing substances as a way to self-medicate
- Neglecting self-care or sleep
- Eating junk food or engaging in emotional eating
- Withdrawing from family and friends
These things may be intended to ease anxiety, but can actually make it worse.
Why is my anxiety so bad for no reason?
There could be many factors that negatively affect your anxiety, including:
- Stress at work or school
- Sleep deprivation
- Subconscious fear or worry
- Past trauma or negative experiences
- An upcoming event, like a job interview
- Hormones
What causes anxiety spirals?
Anxiety spirals may be caused by a variety of factors, such as something that has happened or fear of something that might occur. Accumulated stress may also lead to an anxiety spiral.
How long does an anxiety spiral usually last?
An anxiety spiral may last 15 to 30 minutes. An anxiety attack may not be as intense as a panic attack, which tends to peak in a few minutes, but it may last longer.
Can anxiety affect my physical health?
Yes, anxiety can affect your physical health, with symptoms including nausea, trembling, upset stomach, headaches, and shortness of breath.
What should I avoid doing during an anxiety spiral?
During an anxiety spiral, it may be best to avoid alcohol or other substances. Some people may think that alcohol helps calm anxiety, but it can make it worse.
When should I seek therapy for anxiety?
You can seek therapy for anxiety at any time. You don’t have to wait to have a diagnosis or to have an attack. If anxiety triggers negative outcomes, therapy may help relieve symptoms before they spiral out of control.
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