5 Tips for Rapidly Calming Your Anxiety

Living with an anxiety disorder means navigating moments that can trigger a slow, creeping panic. Life can seem normal one minute, and the next, you find your chest tightening and your heart racing. It's easy to become ensnared in a web of "what-ifs" and fixate on future events. And then comes the self-criticism for succumbing to panic, with those "what-ifs" looming large as undeniable truths.

Thankfully, there are numerous powerful tools and techniques you can employ to effectively manage your anxiety.

Deep Breathing

When you sense a panic attack looming, the first step is to pause and regain control of your breath. Deep, slow breathing sends a signal to your brain that all is well, activating your body's relaxation response. This simple yet potent technique shifts your mind and body out of "fight or flight" mode and into a state of calm and relaxation.

Begin by inhaling deeply through your nose, allowing your abdomen to expand as you fill your lungs with air. Hold the breath for a moment, then exhale slowly through your mouth, feeling the tension release from your body with each breath. Repeat this process several times until you feel a sense of calm wash over you.

Acknowledge Your Anxiety

It's crucial to recognize that anxiety is just a feeling. Like all feelings, it will ebb and flow. You're experiencing an emotional reaction to a series of thoughts. Embrace your anxiety, as denying its existence will only serve to intensify it. By accepting your anxiety, you're not resigning yourself to perpetual misery but rather living mindfully in the present moment.

When feelings of anxiety arise, acknowledge them without judgment. Remind yourself that it's okay to feel anxious and that these feelings will pass in time. Practice self-compassion and offer yourself words of reassurance and kindness.

Remember, Your Emotions Can't Harm You

During a panic attack, it's common to experience intense physical sensations, such as a racing heart or shortness of breath. Your brain may convince you that you're in imminent danger, leading to heightened feelings of fear and panic. However, it's essential to remind yourself that your emotions cannot harm you.

Recognize that what you're experiencing is a normal response to perceived threats, and that you are not in any real danger. Remind yourself that these intense feelings will subside and that you have the strength and resilience to overcome them.

Challenge Your Thoughts

When faced with a panic attack, your mind may flood you with irrational thoughts and catastrophic predictions. Before accepting these thoughts as truth, challenge them with logic and reason. Ask yourself if these thoughts are based on facts or if they're merely exaggerated interpretations of reality.

For example, if your mind begins to race with thoughts like, "I'm going to fail," or "Everyone is judging me," challenge these beliefs by asking yourself for evidence to support them. More often than not, you'll find that these thoughts are unfounded and based on fear rather than reality.

Visualize Calmness

Visualization techniques can be a powerful tool for calming anxiety and promoting relaxation. Imagine yourself in a serene and peaceful setting, such as a tranquil beach or a peaceful forest. Engage all of your senses as you visualize the scene, imagining the sights, sounds, smells, and sensations of calmness and tranquility.

Take a few moments to immerse yourself fully in this mental image, allowing yourself to experience a sense of peace and serenity. Visualize the tension melting away from your body as you soak in the soothing surroundings.

Incorporate these strategies into your daily routine to build resilience and cultivate a sense of calmness and inner peace. Remember, managing anxiety is a journey, and it's essential to be patient and compassionate with yourself along the way. If you're struggling to cope with anxiety, don't hesitate to reach out to learn more about anxiety therapy. You don't have to face it alone.

SOURCES:

https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
https://www.psychologytoday.com/us/blog/the-empaths-survival-guide/201810/self-soothing-strategies-8-ways-calm-anxiety-and-stress
https://www.psychologytoday.com/us/blog/prescriptions-life/201709/7-ways-calm-your-worried-mind-and-reduce-anxiety