How to Calm Anxiety: 3 Ways to Calm Down Anxiety Attacks

Introduction

Anxiety is a common experience with various symptoms, ranging from unease to panic attacks.

Effective ways to calm anxiety exist, allowing you to reduce its impact.

Strategies and techniques can help manage and alleviate anxiety.

By recognizing signs, understanding symptoms, and implementing coping methods, you can gain control over anxious feelings and live a more peaceful life.

Recognizing Signs of Anxiety

Before delving into the methods to calm anxiety, it’s crucial to recognize the signs that indicate you may be experiencing anxiety.

Some common signs of anxiety include:

• Excessive fear or worry  about everyday situations
• Restlessness and difficulty concentrating
• Irritability or mood swings
• Fatigue and trouble sleeping
• Muscle tension and aches
• Increased heart rate or palpitations
• Sweating and trembling
• Gastrointestinal problems like stomachaches or nausea

If you can identify these signs in yourself or someone you know, it’s important to address them and seek effective ways to manage anxiety.

Understanding Anxiety Attacks

Anxiety attacks, also known as panic attacks, are intense episodes of fear and distress.

They often arise suddenly and can last for a few minutes to several hours.

Understanding anxiety attacks can help you navigate through them more effectively.

Some common characteristics of anxiety attacks include:

• Sudden and overwhelming feelings of fear or impending doom
• Rapid heartbeat and chest pain
• Shortness of breath or hyperventilation
• Sweating and trembling
• Nausea or gastrointestinal distress
• Feeling detached from reality or experiencing a sense of unreality
• Hot flashes or chills
• Tingling sensations in the body
• Fear of losing control or having a heart attack

If you experience anxiety attacks, it’s important to remember that they are usually not life-threatening.

By implementing appropriate coping strategies, you can reduce the intensity and duration of these attacks and regain a sense of calm.

A 5-Point Quiz to Determine if You Have Anxiety

To assess whether you might be experiencing anxiety, you can take a simple quiz.

Answer the following questions honestly, and consider seeking professional help if your symptoms are significantly impacting your daily life:

1. Do you often worry excessively about various aspects of your life?
2. Do you frequently experience restlessness or find it difficult to relax?
3. Do you often feel fatigued or have trouble sleeping?
4. Do you frequently experience irritability or have difficulty concentrating?
5. Do you have physical symptoms like muscle tension, headaches, or stomachaches?

If you have answered “yes” to several questions, you might be struggling with anxiety.

Nevertheless, only a qualified healthcare professional can provide a formal diagnosis.

It is advisable to seek professional guidance if you suspect that you have anxiety.

Emotional Symptoms of Anxiety Disorder

Anxiety can have a profound impact on your emotional well-being.

It can disrupt your daily life, relationships, and overall happiness. Emotional symptoms commonly associated with anxiety disorder include:

• Excessive worry and fear
• Feelings of unease or impending danger
• Restlessness and irritability
• Experiencing challenges in maintaining focus or experiencing moments of mental blankness
• Mood swings and emotional sensitivity
• Persistent feelings of dread or doom
• Deliberate avoidance of anxiety-provoking situations
• Overthinking and obsessive thoughts
• Fear of losing control or going crazy

If you resonate with these emotional symptoms, it’s essential to explore strategies to calm your anxiety and improve your emotional well-being.

Severe Symptoms of Anxiety

While anxiety can present in various forms and intensities, some individuals may experience severe symptoms that significantly impact their daily lives.

Severe symptoms of anxiety can include:

• Recurrent and intrusive thoughts or memories
• Intense fear of specific situations or objects (phobias)
• Panic attacks with severe physical and emotional distress
• Social anxiety and avoidance of social interactions
• Agoraphobia, which involves a fear of leaving familiar environments
• Obsessive-compulsive behaviors or intrusive thoughts
• Post-traumatic stress disorder (PTSD) symptoms
• Substance abuse or reliance on unhealthy coping mechanisms

If you or someone you know experiences severe anxiety symptoms, it’s crucial to seek professional help for an accurate diagnosis and appropriate treatment.

Three Emotional Effects of Anxiety

Anxiety can have several emotional effects on individuals, and recognizing these effects is an important step toward managing them effectively. Here are three emotional effects of anxiety:

1. Increased vulnerability: Anxiety can make you feel emotionally vulnerable and sensitive to stressors in your life. Everyday challenges may feel overwhelming, leading to heightened emotional responses.
2. Reduced self-esteem: Anxiety can erode your self-esteem and self-confidence. Negative self-talk and irrational thoughts can contribute to a diminished sense of self-worth.
3. Negative impact on relationships: Anxiety can strain relationships due to increased irritability, mood swings, and difficulty in engaging fully with others. It’s important to communicate openly with loved ones about your anxiety and seek their support.

Understanding the emotional effects of anxiety can help you develop targeted coping strategies to address them and foster emotional well-being.

Weird Symptoms of Anxiety

Anxiety may exhibit itself in unexpected ways, resulting in symptoms that may appear uncommon or puzzling. Unusual manifestations of anxiety include:

• Derealization and depersonalization: Feeling detached from your surroundings or as if you’re observing yourself from outside your body.
• Hypersensitivity to sensory stimuli: Being overly sensitive to sounds, lights, or textures, which can cause discomfort or distress.
• Psychosomatic symptoms: Experiencing physical symptoms without a clear medical cause, such as unexplained pain or tingling sensations.
• Cognitive distortions: Distorted thinking patterns, including catastrophic thinking, overgeneralization, or magnification of perceived threats.
• Muscle twitches or spasms: Involuntary muscle movements, often related to heightened stress levels.

These weird symptoms can be alarming, but they are a common manifestation of anxiety.

By understanding that they are anxiety-related, you can alleviate unnecessary worry and focus on effective coping strategies.

Triggers of Anxiety

Anxiety triggers are specific situations, events, or stimuli that can provoke anxious feelings and thoughts. Identifying your triggers is crucial for managing anxiety effectively.

Common triggers include:

• Social situations, such as public speaking or meeting new people
• Performance-related situations, like exams or job interviews
• Stressful life events, such as relationship issues or financial problems
• Changes in routine or uncertainty about the future
• Health-related concerns or chronic medical conditions
• Traumatic experiences or past traumatic memories
• Certain substances, such as caffeine or alcohol
• Sleep disturbances or fatigue

By recognizing your anxiety triggers, you can develop targeted strategies to address them proactively and minimize their impact on your well-being.

How Anxiety triggers feel

Anxiety triggers can evoke a range of emotional and physical sensations, and understanding how they feel is vital for effective management.

Common feelings associated with anxiety triggers include:

• Intense fear or panic: Triggers can elicit overwhelming fear or panic, making you feel as if you are in immediate danger.
• Rapid heartbeat and shortness of breath: Physical symptoms like increased heart rate and difficulty breathing are common when facing anxiety triggers.
• Sweating and trembling: Anxiety triggers can lead to excessive sweating and trembling, often as a result of the body’s fight-or-flight response.
• Nervousness and restlessness: Feeling on edge, agitated, or unable to relax are common emotional responses to anxiety triggers.
• Negative thoughts and catastrophic thinking: Triggers can amplify negative thoughts and catastrophic thinking, leading to an exaggerated sense of danger or potential harm.

Recognizing the way anxiety triggers make you feel is essential for implementing effective coping strategies that address both the emotional and physical aspects of anxiety.

Ways to Prevent Anxiety Triggers

While it may not be possible to prevent anxiety triggers altogether, there are strategies you can employ to reduce their impact on your well-being.

Here are some ways to prevent anxiety triggers:

1. Practice stress management: Engage in regular stress management techniques such as deep breathing exercises, meditation, or yoga to build resilience against stress and anxiety triggers.
2. Establish a routine: Maintaining a consistent daily routine can provide a sense of stability and predictability, reducing the potential for triggering anxious feelings.
3. Set realistic expectations: Avoid putting excessive pressure on yourself and set realistic expectations for your daily tasks and responsibilities.
4. Practice self-care: Prioritize self-care activities that promote relaxation and well-being, such as getting enough sleep, eating nutritious meals, and engaging in activities you enjoy.
5. Identify and challenge negative thoughts: Learn to recognize and challenge negative thoughts that contribute to anxiety. Reframe negative thoughts into more positive and realistic ones.
6. Seek social support: Share your feelings with trusted friends or family members who can offer support and understanding during challenging times.
7. Limit exposure to triggers: When possible, limit your exposure to known triggers or create a plan to cope with them effectively.

By implementing these preventive strategies, you can reduce the frequency and intensity of anxiety triggers, leading to improved overall well-being.

Things that can Worsen Anxiety

While it’s important to focus on strategies that alleviate anxiety, it’s equally crucial to be aware of things that can worsen anxiety symptoms.

Here are some factors that can exacerbate anxiety:

• Stressful life events: Major life changes, conflicts, or traumatic experiences can significantly increase anxiety levels.
• Substance use and abuse: Certain substances, such as alcohol, caffeine, or illicit drugs, can trigger or intensify anxiety symptoms.
• Poor sleep habits: Sleep deprivation or irregular sleep patterns can contribute to heightened anxiety levels.
• Isolation and lack of social support: Isolating oneself or lacking a support system can exacerbate feelings of anxiety and make it more challenging to cope.
• Unhealthy coping mechanisms: Relying on unhealthy coping mechanisms like excessive drinking, overeating, or avoidance can perpetuate anxiety symptoms.
• Chronic health conditions: Certain chronic health conditions, such as cardiovascular disease or respiratory disorders, can contribute to anxiety symptoms.

By being aware of these factors, you can make informed choices to minimize their impact on your anxiety levels and overall well-being.

What to avoid if you have Anxiety

If you have anxiety, it’s beneficial to avoid certain behaviors, substances, or situations that can worsen your symptoms. Here are some things to avoid if you have anxiety:

1. Excessive caffeine: Limit your intake of caffeinated beverages like coffee, tea, and energy drinks, as caffeine can increase anxiety levels.
2. Alcohol and recreational drugs: Avoid excessive alcohol consumption and illicit drug use, as they can intensify anxiety symptoms and lead to dependence.
3. Isolation: Avoid isolating yourself for prolonged periods. Seek social connections and support from loved ones or join support groups to combat feelings of loneliness.
4. Excessive exposure to triggering situations: While it may not be possible to avoid all triggering situations, try to minimize your exposure to them and develop coping strategies to manage them effectively.
5. Negative influences: Surround yourself with positive influences and avoid individuals who perpetuate negative thinking patterns or stress.
6. Unhealthy coping mechanisms: Steer clear of unhealthy coping mechanisms such as excessive smoking, overeating, or compulsive behaviors, as they can worsen anxiety symptoms.
7. Overcommitment: Avoid overcommitting yourself and learn to say no when necessary. Setting realistic boundaries can help alleviate stress and anxiety.

By avoiding these triggers and adopting healthier behaviors, you can create a more supportive environment for managing your anxiety effectively.

Breathing Techniques to calm down an Anxiety Attack

Deep breathing exercises are simple yet effective techniques for reducing anxiety and inducing a state of relaxation.

Here are two common breathing techniques you can practice for anxiety relief:

1. Diaphragmatic breathing (also known as belly breathing):
   • Find a comfortable seated position or lie down.
   • Place one hand on your chest and the other on your abdomen.
   • Breathe in slowly through your nose, allowing your abdomen to rise and expand.
   • Exhale slowly through your mouth, allowing your abdomen to fall.
   • Focus on the sensation of your breath as it enters and leaves your body.
   • Continue this deep breathing pattern for several minutes, allowing yourself to relax and let go of tension.
2. 4-7-8 breathing:
   • Find a comfortable seated position.
   • Close your eyes and take a deep breath through your nose, counting to four.
   • Hold your breath for a count of seven.
   • Exhale slowly through your mouth, counting to eight.
   • Repeat this cycle three more times, focusing on the rhythm of your breath and releasing tension with each exhalation.

These breathing techniques help activate the body’s relaxation response and promote a sense of calm.

Practice them regularly, especially during moments of anxiety or stress, to experience their calming effects.

Calm and Mindfulness: a helpful treatment for Anxiety

Grounding techniques can help anchor you to the present moment and provide a sense of stability during anxious episodes.

Here are some grounding techniques you can try:

1. 5-4-3-2-1 technique:
   • Identify and name five things you can see around you.
   • Notice four things you can physically feel, such as the texture of an object or the sensation of your breath.
   • Acknowledge three sounds you can hear, whether they are nearby or in the distance.
   • Focus on two things you can smell or two scents you find pleasant.
   • Taste one thing, such as a piece of fruit or a sip of water.
2. Square breathing:
   • Imagine a square shape in your mind.
   • Breathe in as you trace one side of the square, counting to four.
   • Hold your breath as you trace the next side of the square, counting to four.
   • Exhale as you trace the third side of the square, counting to four.
   • Hold your breath again as you trace the final side of the square, counting to four.
   • Repeat this cycle as needed, visualizing the square and focusing on your breath.
3. Grounding through senses:
   • Take a moment to observe and describe your surroundings using your senses.
   • Notice the colors, shapes, and textures you see.
   • Focus on the sensations of touch, such as the feeling of your feet on the ground or the texture of an object in your hand.
   • Pay attention to any scents in the environment and the taste in your mouth.
   • Listen carefully to the sounds around you, both near and far.

These grounding techniques can help redirect your attention away from anxious thoughts and bring you back to the present moment, promoting a sense of calm and stability.

Remember, practicing these techniques regularly can enhance their effectiveness when dealing with anxiety.

If your anxiety symptoms persist or significantly impact your daily life, it’s important to seek professional help from a mental health provider for further support and guidance.

How to recognize Anxiety in children. Ways to help manage Anxiety in children

Recognizing anxiety in children is essential for providing them with the support and coping strategies they need. Here are some valuable ways to recognize anxiety in children and effective ways to cope with it:

1. Behavior and Emotional Patterns:
   • Look for signs of excessive worry, fear, or nervousness.
   • Notice changes in behavior, such as irritability, restlessness, or avoidance of certain situations.
   • Observe physical symptoms like headaches, stomachaches, or difficulty sleeping.
   • Pay attention to changes in appetite or weight loss/gain.
2. Social and Academic Impact:
   • Notice if the child avoids social interactions or isolates themselves from peers.
   • Look for a decline in academic performance or difficulty concentrating.
   • Observe if the child exhibits perfectionistic tendencies or an excessive need for reassurance.
3. Communication and Expressive Cues:
   • Encourage open conversations about emotions and provide a safe space for the child to express their feelings.
   • Pay attention to verbal and non-verbal cues, such as excessive self-criticism, frequent negative statements, or body language indicating discomfort.
4. Supportive Strategies:
   • Foster a nurturing and supportive environment at home and school.
   • Teach and practice relaxation techniques, such as deep breathing or mindfulness exercises.
   • Encourage regular physical activity, as it can help reduce anxiety symptoms.
   • Promote healthy sleep habits to ensure adequate rest and recovery.
   • Establish a consistent routine, which provides a sense of stability and predictability.
5. Seek Professional Help:
   • If anxiety symptoms persist or significantly impact the child’s daily life, consult a mental health professional.
   • A qualified therapist or counselor can provide specific interventions tailored to the child’s needs.

Research has shown that early intervention is crucial in addressing anxiety in children [1].

By recognizing anxiety symptoms early on and implementing effective coping strategies, we can support children in managing their anxiety and fostering their overall well-being.

Remember, each child is unique, so it’s important to approach them with empathy, patience, and understanding.

References: https://www.cdc.gov/childrensmentalhealth/depression.html

As a final point

Feeling anxious is a common experience that can significantly impact various aspects of our lives.

However, there are effective methods to help calm anxiety and reduce stress, allowing us to regain control and improve our overall well-being.

One powerful approach is muscle relaxation.

Engaging in activities like deep breathing exercises, yoga, or progressive muscle relaxation can help alleviate tension in the body and promote a sense of calmness.

These techniques assist in activating the body’s relaxation response, counteracting the heightened state of the nervous system associated with anxiety.

Another vital consideration is the impact of cortisol, a stress hormone, on anxiety.

By incorporating strategies like avoiding caffeine and alcohol, practicing mindfulness, and engaging in physical exercise, we can regulate cortisol levels and mitigate its effects on anxiety symptoms.

Moreover, journaling can be a valuable tool to explore and understand our feelings, particularly when we struggle to articulate them verbally.

Studies demonstrate that keeping a journal can effectively reduce stress and contribute to emotional well-being.

Aromatherapy, particularly with lavender essential oil, is known for its calming properties.

Incorporating the scent of lavender during mindfulness or meditation practices can establish a positive association with relaxation, enhancing its effectiveness in anxiety reduction.

Building a support network is crucial.

Sharing our feelings with understanding friends who have experienced anxiety can provide both comfort and practical tips to manage anxious moments.

Positive affirmations and repeating empowering mantras can also contribute to a more composed state of mind, improving problem-solving abilities under stress.

Engaging in physical activity, such as walking in nature, not only expends excess energy but also aids in reducing stress hormones.

Additionally, staying hydrated by drinking enough water is essential as dehydration can exacerbate anxiety symptoms.

Finding moments of solitude allows for self-recharge and mindfulness practice, which can significantly alleviate anxiety symptoms.

Taking breaks from technology and engaging in activities like baths with Epsom salts foster muscle relaxation, facilitating mental calmness.

During moments of anxiety or panic attacks, techniques like controlled breathing, grounding exercises, and using lavender for its soothing scent can provide immediate relief.

It’s important to remember that anxiety management requires patience and persistence, with different approaches working for different individuals.

In conclusion, managing anxiety is a personal journey that necessitates exploration and commitment.

By implementing various strategies tailored to individual needs, we can gradually regain control, reduce anxiety, and enhance our overall well-being.

FAQ

1. What is anxiety and how does it affect me?

Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. Everyone experiences anxiety sometimes, and it’s a normal part of life. However, anxiety can become overwhelming and interfere with daily activities if it is chronic. Possible symptoms of anxiety can include a racing heart, trembling, sweating, and difficulty breathing. It can affect both your mental and physical well-being.

2. How can I reduce anxiety in the moment?

If you’re experiencing an anxiety attack, try to focus on calming yourself down. Deep breathing is a good technique to reduce stress and anxiety quickly. One method is to inhale for a count of four, then exhale for a count of four. Repeat this several times until you feel more relaxed. Other relaxation techniques like progressive muscle relaxation and visualization can also be effective. Try to focus on the present moment and your surroundings, and remind yourself that you are safe.

3. What can I do to help calm anxiety in general?

There are many ways to calm your anxiety over time. Regular exercise, meditation, and mindfulness practices can all help to reduce stress and promote relaxation. Keep a journal to record your feelings and thoughts, which may help to identify triggers for anxiety. Avoid unhealthy coping mechanisms like drugs and alcohol, which can actually increase your anxiety in the long run. Seek support from friends and family, or consider working with a mental health professional.

4. Effective ways to calm my negative thoughts and stop anxiety?

Negative thoughts are a common trigger for anxiety. One way to manage them is to practice reframing. If you find yourself stuck in a negative thought pattern, try to reframe the situation in a positive light. Consider what you can learn from the experience, or how you can grow as a person. Cognitive-behavioral therapy (CBT) is a treatment for anxiety disorders that focuses on changing negative thought patterns.

5. What are some relaxation techniques I can try for panic attack and panic disorder?

There are several relaxation techniques you can try when you’re feeling anxious:

1. Deep breathing: Take slow, deep breaths, focusing on inhaling deeply through your nose and exhaling slowly through your mouth. This can help activate your body’s relaxation response.
2. Progressive muscle relaxation: Start by tensing and then releasing each muscle group in your body, one at a time. This technique promotes relaxation and helps alleviate muscle tension.
3. Mindfulness meditation: Practice focusing your attention on the present moment without judgment. This can help reduce anxiety and increase your overall sense of calm.
4. Guided imagery: Close your eyes and visualize a peaceful and calming scene, such as a beach or a forest. Engaging your senses in this way can help redirect your thoughts and promote relaxation.
5. Yoga or gentle stretching: Engaging in gentle physical activity like yoga or stretching can help release tension in your body and promote a sense of relaxation.