Feeling that you are losing control, that you are short of breath, or that something terrible is about to happen are common sensations during an anxiety attack. If you are wondering how to handle an anxiety attack, it is vital to understand that, although it may seem eternal at the moment, it is a physiological response that has a beginning and an end.

Below, we explore techniques validated by experts to regain calm and understand what is happening to your body. Remember that you can explore more resources on our homepage.

1. Techniques to handle an anxiety attack immediately

When the nervous system enters “fight or flight” mode, we need physical signals to indicate that there is no real danger. Learning how to handle an anxiety attack involves mastering these tools:

• Diaphragmatic Breathing (4-7-8): Inhale through your nose for 4 seconds, hold your breath for 7, and exhale slowly through your mouth for 8 seconds. This technique activates the vagus nerve, reducing the heart rate.
• 5-4-3-2-1 Method (Grounding): To get out of your mind and back to the present, identify:
  • 5 things you can see.
  • 4 things you can touch.
  • 3 sounds you can hear.
  • 2 smells you can perceive.
  • 1 thing you can taste.

2. Change Internal Dialogue

The fear of the anxiety attack itself often feeds the attack. Instead of fighting the sensation, try to accept it as part of the process of learning how to handle an anxiety attack.

“This is an adrenaline dump. It is uncomfortable, but it is not dangerous. My body is just trying to protect me and the sensation will pass in a few minutes.”