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Tips for Calming an Anxiety Attack

Anxiety attacks can be overwhelming for those experiencing them and for those trying to help. Understanding what an anxiety attack is and what actions to take to help minimize the impact is extremely useful when dealing with your own or that of a loved one.  

The good news is that there are effective strategies for helping someone during an anxiety attack, and you can also learn what to avoid. If you struggle with anxiety, Columbia Associates offers comprehensive anxiety treatment services to provide support and relief. Call 703.682.8208 for more information. 

What to Know About Anxiety Attacks  

Understanding what an anxiety attack is and how they’re triggered or brought about is the first step to knowing how to combat it.  

What Is an Anxiety Attack? 

For many people who struggle with anxiety, an attack can come on seemingly out of nowhere. An episode typically feels like intense fear and discomfort, with symptoms including: 

  • Rapid heartbeat 
  • Shortness of breath 
  • Dizziness 
  • Trembling 
  • An overwhelming sense of fear 

Anxiety attacks can vary in length, lasting anywhere from a few minutes to even an hour or more. 

Common Triggers of Anxiety Attacks 

Various factors, including stress, past trauma, crowded places, or certain phobias, can trigger anxiety attacks. Learning how to identify and anticipate potential triggers can help prevent future episodes. For this reason, it’s important that people who struggle with anxiety attacks pay special attention to what their personal triggers are. Knowing them can also help friends and family to provide support as needed.  

How to Recognize an Anxiety Attack in Someone Else 

The support your loved one needs for anxiety attacks begins with understanding what elicits an episode. Here are some things to consider. 

Physical and Emotional Signs 

There are both physical and emotional signs to look out for when helping a loved one who experiences anxiety attacks.  

Physical symptoms may include: 

  • Trembling 
  • Rapid breathing 
  • Sweating 
  • Difficulty speaking 

Emotionally, an individual may: 

  • Express irrational fears 
  • Seem disconnected from their surroundings 

When someone is experiencing an anxiety attack, showing empathy is the best thing you can do. Be as patient, understanding, and non-judgmental as possible. This will help your loved one feel safe and supported. You can also reassure them that their feelings are valid and that you are there to help them in whatever way they need. Your encouragement toward professional support is also a profound way to help. 

More Tips for Calming an Anxiety Attack 

Aside from offering a supportive ear, there are several strategies you can use that will help ease the intensity of an anxiety attack. 

1. Stay Calm and Offer Assurance

It’s important to keep in mind that your own emotional state can impact the person having an anxiety attack. Staying calm yourself will help to de-escalate the tension the individual feels. Use reassuring phrases such as, “I’m here with you,” or “You’re safe right now.” These words can go a long way in helping someone feel grounded and less fearful. Your calm demeanor will keep them from thinking they have to control or modify their feelings for your sake. 

2. Help Them Focus on Their Breathing

One of the best ways to help someone through an anxiety attack is to prompt them through breathing exercises that may help them relax. Encourage them to inhale for four seconds, hold for four seconds, and exhale for four seconds. This is commonly referred to as “box breathing” and can help someone experiencing intense emotions focus on the mechanics of breathing and reduce the chance of hyperventilation. 

 3. Encourage Grounding Techniques

Grounding techniques can help an individual stay connected to the present moment. A common method is the 5-4-3-2-1 sensory exercise, where an individual identifies five things they see, four things they can touch, three things they hear, two things they smell, and one thing they taste. Other grounding techniques may include counting backward from 100 or naming objects in the room.

4. Give Them Space

Some individuals may need space to process their anxiety attacks, and that’s okay. Respect this request and give them the space they’ve asked for. Letting someone know you’ll be there when and if they need you can be quite powerful. When an individual is given permission to tell you what they need, it helps create a balance of feeling both supported and empowered. 

As important as it is to understand tips for calming an anxiety attack, it’s just as important to know what not to do. Be the best friend you can be by understanding both.  

What Not to Do During an Anxiety Attack 

There are things that may seem natural to do when a friend is experiencing an anxiety attack, but they may not be as helpful as you think. Here’s a list of things to avoid:  

Avoid Minimizing Their Experience 

Don’t downplay someone’s experience. Phrases like “It’s all in your head” or “Just calm down” aren’t helpful and may make the person feel even worse. Instead, acknowledge their distress and offer your support without judgment. 

Avoid Touching Without Permission 

Physical contact can sometimes be comforting, but it may also intensify anxiety for some individuals. Always ask before initiating touch, such as a hug or a hand on the shoulder. Be certain it’s what the person needs at that moment. 

At Columbia Associates, we’re equipped to help anyone struggling with anxiety find the relief they need. If you or a loved one experiences anxiety attacks, you don’t have to keep living without the tools you need to feel empowered. Contact us today for more information about our mental health services.  

Find Support Today at Columbia Associates 

Columbia Associates provides professional anxiety treatment services to help manage and reduce the frequency of anxiety attacks. Our team of experienced therapists offers various therapeutic modalities that can be very effective for those facing anxiety or depression. If you or a loved one needs help managing anxiety, don’t hesitate to reach out to us. Learn more about our anxiety treatment services by calling 703.682.8208 

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