10 Fast Ways to Calm an Anxiety Attack
- What is an Anxiety Attack?
- 10 Fast Ways to Calm an Anxiety Attack
- Why These Techniques Work
- When to Seek Help
- Final Thoughts
Anxiety attacks can be overwhelming, leaving you feeling out of control and helpless. In Australia, anxiety disorders affect 1 in 4 people at some point in their lives, making it one of the most common mental health conditions. Whether you’re experiencing an anxiety attack yourself or supporting someone who is, knowing how to respond quickly can make a world of difference.
What is an Anxiety Attack?
An anxiety attack is a sudden episode of intense fear or panic, often accompanied by physical symptoms like a rapid heartbeat, sweating, shaking, and difficulty breathing. According to Beyond Blue, a leading Australian mental health organization, anxiety attacks can happen to anyone and are often triggered by stress, trauma, or underlying mental health conditions.
10 Fast Ways to Calm an Anxiety Attack
1. Practice Deep Breathing
Deep breathing is one of the most effective ways to calm an anxiety attack. Research from the Black Dog Institute in Australia shows that slow, controlled breathing can regulate your heart rate and oxygen levels, signaling to your brain that you’re safe.
How to do it: Inhale deeply for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Repeat until you feel calmer. Pair it with our Able VapourMist Humidifier and Able VapourMist Oil for an enhanced relaxation experience.
2. Ground Yourself in the Present Moment
Grounding techniques help distract your mind from overwhelming thoughts. A 2022 study by the University of Melbourne found that focusing on physical sensations (like touching a soft fabric or holding an ice cube) can reduce anxiety symptoms by up to 50%.
Try this: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Grounding techniques, such as holding a Medi-Pak Pressure Knuckle or focusing on a specific object, can help bring you back to reality.
3. Repeat a Positive Mantra
Positive affirmations can counteract negative self-talk during an anxiety attack. According to SANE Australia, repeating phrases like “This will pass” or “I am safe” can help reframe your thoughts and reduce panic.
4. Relax Your Muscles
Progressive muscle relaxation (PMR) is a proven technique to release tension. A 2021 study published in the Australian Journal of Psychology found that PMR can significantly reduce anxiety levels within minutes.
How to do it: Tense and release each muscle group, starting from your toes and working up to your head. Progressive muscle relaxation can be even more effective when paired with our Bodisure Handheld Muscle Massage Gun Mini for targeted muscle relief.
5. Use Grounding Techniques
Grounding techniques, such as smelling a calming essential oil or focusing on a specific object, can help bring you back to reality. Lavender oil, for example, has been shown in Australian studies to reduce anxiety by promoting relaxation.
6. Talk to Someone You Trust
Reaching out to a friend, family member, or therapist can provide immediate relief. Lifeline Australia (13 11 14) and Beyond Blue (1300 22 4636) offer 24/7 support for those experiencing anxiety attacks.
7. Challenge Negative Thoughts
Cognitive Behavioral Therapy (CBT) techniques, widely used in Australia, can help you identify and replace irrational thoughts with balanced ones. For example, instead of thinking, “I’m going to die,” remind yourself, “This is just an anxiety attack, and it will pass.”
8. Engage in a Calming Activity
Distracting your mind with a positive activity can reduce the intensity of an anxiety attack. Research from the University of Sydney suggests that listening to music, reading, or doing a puzzle can help shift your focus away from panic.
9. Practice Mindfulness
Mindfulness meditation has been shown to reduce anxiety symptoms by up to 60%, according to a 2023 study by the Australian National University. Apps like Smiling Mind (developed in Australia) offer guided mindfulness exercises for free. Try our De-Stress Massage Oil to enhance relaxation and support your mindfulness practice.
10. Seek Professional Help
If anxiety attacks are frequent or severe, it’s important to seek professional help. Australian mental health services, such as Headspace and Beyond Blue, provide access to therapists, counselors, and online resources. For additional support, you can also visit Cates Chemist, a community pharmacy that can offer guidance on managing anxiety alongside professional mental health care.
Why These Techniques Work
These methods are backed by science and tailored to the Australian context. For example, Beyond Blue emphasizes the importance of early intervention and self-care in managing anxiety. Additionally, Australian researchers have found that combining techniques like deep breathing, mindfulness, and grounding can provide immediate and long-term relief.
When to Seek Help
If anxiety attacks are interfering with your daily life, don’t hesitate to reach out to a mental health professional. In Australia, you can access free or low-cost support through:
- Beyond Blue: 1300 22 4636
- Lifeline: 13 11 14
- Headspace: Online and in-person support for young Australians
Final Thoughts
Anxiety attacks are a common experience, but they don’t have to control your life. By practicing these 10 techniques, you can regain control and find calm during moments of panic. Remember, you’re not alone—help is always available in Australia.