How to Treat Anxiety Attacks

Your heart is pounding. You imagine the walls are closing in around you. If you are in the middle of an anxiety (or panic) attack, you can use a selection of tools to help you cope. According to an article in Dialogues in Clinical Neuroscience, there are a number of behavioral techniques and strategies you can use to help resolve the attack and minimize symptoms. [1] However, you should talk to your doctor who can help you find the treatment that is best for you based on your personal medical history.

Method 1
Method 1 of 3:

Taking Action During an Attack

  1. There are several symptoms of an anxiety attack, and each person has a unique feeling when an attack happens. In the middle of a panic attack, your body enters “fight or flight” mode. Since this response can't be sustained long-term, an attack generally fades after a few minutes. Nonetheless, some people experience repeated attacks that span hours. The most common symptoms of an attack are: [2]
    • Racing heart
    • Feeling flushed or hot
    • Debilitating terror
    • Experiencing chest pains
    • Having trouble breathing
    • Experiencing “pins and needles” in the fingers or toes
    • Thinking that you will die
    • Feeling claustrophobic
  2. Breathe deeply . One of the common side effects of an attack is not being able to catch your breath. Therefore, mastering deep breathing can be one of your strongest weapons during an attack.
    • Try "box breathing." Count to four for your inhale, hold for four at the top, count to four for your exhale, and then hold for four at the bottom. [3]
    • Try to control your breathing by placing one hand on your belly and the other on your chest. Exhale sharply and let your upper body fall into a relaxed state. Now, breathe in slowly through your nose for 4 counts. You should feel the hand on your belly moving outwards. Pause and hold the breath for 1 or 2 counts. Now, gradually release the air out through your mouth for 4 counts. Repeat the process for several minutes as the natural relaxation response comes into effect. [4]
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  3. [5] Frequently, panic attacks are set off by feeling overwhelmed in a large group of people. Go to a quiet room or corner where you can feel your back against a wall, grounding you. Sit down if you can, and drink some water.
    • While getting away from your environment may help, you want to try your best to resume your usual activities as soon as possible. You can stop panic attacks that occur during any activity by learning relaxation and grounding techniques.
  4. Derealization and/or depersonalization involve feeling as though you are disconnected from the surrounding environment or from your body respectively. Some people experience these sensations during anxiety attacks.
    • Grounding techniques are an effective remedy for derealization and depersonalization. [6] Connect with your reality by grounding yourself in what is tangible and pulling your attention away from panic. Attempt to close your mind off to one sense at a time while practicing deep, calming breathing.
    • Stand up and feel your feet touching the ground. Only focus on how it feels to be standing, how your feet feel in your shoes or against the floor if barefoot. Then, rub your fingers along the wall. Think about how that feels. Notice how your hair feels up against your ear, or how your clothes feel on your body. Finally, listen to the noises around you. What sounds do you hear? Continue to breathe deeply as you connect with the different sensations.
  5. Once your breathing has steadied, you might feel confident enough to go to a bathroom to wash up. If possible let the water run over your face or dip your face into the sink for a few seconds. The refreshing feeling can sometimes help calm you down. [7]
    • Another strategy for diverting your attention away from anxiety is holding an ice cube in the palm of your hand (covered with a paper towel if you like). Hold onto the cube for as long as you can; then, switch hands. Your attention becomes focused on the discomfort of the cold ice and less on your panic symptoms. [8]
  6. Sometimes they can help you talk through your feelings; sometimes just having someone to talk to can keep your mind preoccupied and get you through a panic attack. [9]
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Method 2
Method 2 of 3:

Challenging Your Thinking

  1. Many people who experience panic have a tendency to beat themselves up or criticize themselves. Try to go easy on yourself in the midst of an attack. Getting angry or upset without yourself for not being strong enough or succumbing to an attack won't help.
    • Replace self-criticism with compassion. [10] Be gentle with yourself as you would a friend. Instead of judging yourself for not snapping out of it, hug yourself and inwardly tell yourself to take the time you need to calm down and relax.
    • If you are guilty of being hard on yourself, think about the statistics. Having an anxiety attack does not make you weak or crazy. More than 6 million people in America struggle with panic disorder. What's more, if you are female, you are twice as likely to be afflicted by this condition. [11]
    • Instead of having a negative thought like, "I wish my mind wasn't like this," tell yourself, "Okay, this is my nervous system, now it's just getting a little overactive." [12] After all, your body is designed to activate your nervous system to keep you safe.
  2. A common thought during a panic attack is that you are going to die. Fear and dread hold your common sense captive and all you can think about is escaping this feeling. It may be helpful to remind yourself that you have lived through an attack before. You are a survivor. All you have to do is continue to control your breathing and eventually the attack will pass. [13]
  3. Positive self-talk is an incredibly useful strategy for overcoming panic during an attack. In addition, regularly using this form of thinking can also minimize the level of anxiety you feel throughout the day. Tell yourself the following: [14]
    • ”I am completely safe.”
    • ”I am not in danger.”
    • ”This feeling will pass.”
    • ”I am getting calmer by the minute.”
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Method 3
Method 3 of 3:

Seeking Professional Treatment

  1. Doctors generally prescribe anti-anxiety and antidepressant medication to individuals who suffer from panic disorder. These medications are extremely powerful as many reduce the symptoms of anxiety attacks immediately. [15] [16]
    • Anti-anxiety medications, such as benzodiazepines and tranquilizers, function by reducing the excess activity in the brain. [17] Depending on the dosage, these drugs may provide relief from anxiety within thirty minutes to an hour after ingestion. They also come with side effects like depression, drowsiness, impaired thinking, and dizziness among others.
    • Antidepressants have been found to treat the symptoms of anxiety, too. However, these medications are often prescribed to treat chronic anxiety and will not be helpful during acute anxiety attacks. You would take them to prevent attacks rather than to relieve one.
  2. Follow the instructions carefully, if your doctor has prescribed medication. Many anti-anxiety medications have addictive qualities; taking more than prescribed can be dangerous. And, remember, never share your prescriptions medications with other people. [18]
  3. Most people find that panic disorder is treated effectively with a regimen of both medication and psychotherapy. A research-backed and long-lasting therapeutic solution, for panic disorder and anxiety is cognitive behavioral therapy. [19] [20]
    • Cognitive behavioral therapy involves identifying the sources of fear, recognizing faulty thinking patterns, and developing healthy coping mechanisms to life stressors. You may see positive results after approximately three to four months, if not sooner, of participating in this approach.
  4. If you are prone to panic attacks, you will do well not to consume caffeinated products such as tea, coffee, and even chocolate. If you smoke, you may want to quit since nicotine is a stimulant as well. Alcohol, in small doses, can even serve as a stimulant. These chemicals often worsen anxiety by exciting your central nervous system and generating energy that creates panic. [21]
  5. When you get your body moving, even if only for a 10-minute walk, you may find your mood is vastly improved. Research has found that, for some people, aerobic exercise can elevate your mood, decrease tension, and improve sleep and self-esteem. [22] Data suggests that frequency is more important than how long you exercise, so instead of going for a marathon gym session over the weekend, try to work in a 15–20 minute walk every day. [23]
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Expert Q&A

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  • Question
    How do you know if a therapist is right for you?
    Chloe Carmichael, PhD
    Licensed Clinical Psychologist
    Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over 12 years of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self-esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York, and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe's 10 Commandments of Dating.”
    Chloe Carmichael, PhD
    Licensed Clinical Psychologist
    Expert Answer
    Free consultations can help you find the right therapist for you. If you're on the fence about whether you might benefit from seeing a therapist, try to find someone who offers a free 15-minute phone call. That way, you can give them a little information about what you're going through and get some basic feedback about it.
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  • Question
    How do benzodiazepines and tranquilizers work?
    Tracy Carver, PhD
    Licensed Psychologist
    Dr. Tracy Carver is an award-winning Licensed Psychologist based in Austin, Texas. Dr. Carver specializes in counseling for issues related to self-esteem, anxiety, depression, and psychedelic integration. She holds a BS in Psychology from Virginia Commonwealth University, an MA in Educational Psychology, and a Ph.D. in Counseling Psychology from The University of Texas at Austin. Dr. Carver also completed an internship in Clinical Psychology through Harvard University Medical School. She was voted one of the Best Mental Health Professionals in Austin for four years in a row by Austin Fit Magazine. Dr. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights, and KVUE (the Austin affiliate for ABC News).
    Tracy Carver, PhD
    Licensed Psychologist
    Expert Answer
    Benzodiazepines and tranquilizers reduce excess activity in your brain, which can help reduce your anxiety.
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      Warnings

      • Someone who is having an anxiety attack cannot just "snap out of it." The symptoms of a panic attack are far worse than simply being stressed out. Minimizing the situation will not help you overcome it.
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        Helpful 14 Not Helpful 4
      • Do not share medication. If a friend or loved one experiences anxiety, they must see a doctor who has the proper knowledge of which medication will alleviate their anxiety.
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        Helpful 5 Not Helpful 3
      • This is not medical advice and should not be treated as such. Your doctor will create a plan that is best suited for you.
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573566/
      2. ↑ http://www.apa.org/topics/anxiety/panic-disorder.aspx
      3. ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 12 January 2021.
      4. ↑ http://www.anxietycoach.com/breathingexercise.html
      5. ↑ http://www.webmd.com/a-to-z-guides/helping-someone-during-a-panic-attack-topic-overview
      6. ↑ http://psychcentral.com/lib/how-to-halt-and-minimize-panic-attacks/
      7. ↑ http://blogs.psychcentral.com/anxiety/2011/09/4-ways-to-calm-down-using-water-and-ice/
      8. ↑ http://psychcentral.com/lib/how-to-halt-and-minimize-panic-attacks/
      9. ↑ http://www.webmd.com/a-to-z-guides/helping-someone-during-a-panic-attack-topic-overview
      1. ↑ http://greatergood.berkeley.edu/article/item/try_selfcompassion
      2. ↑ http://www.adaa.org/about-adaa/press-room/facts-statistics
      3. ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 12 January 2021.
      4. ↑ http://www.webmd.com/anxiety-panic/understanding-panic-attack-treatment
      5. ↑ http://psychcentral.com/lib/how-to-halt-and-minimize-panic-attacks/
      6. ↑ http://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml
      7. ↑ http://www.adaa.org/finding-help/treatment/medication
      8. ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 12 January 2021.
      9. ↑ http://www.helpguide.org/articles/anxiety/anxiety-medication.htm
      10. ↑ http://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml
      11. ↑ http://www.adaa.org/finding-help/treatment
      12. ↑ http://www.helpguide.org/articles/anxiety/therapy-for-anxiety-disorders.htm
      13. ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
      14. ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

      About this article

      Article Summary X

      If you are experiencing symptoms like a racing heart, debilitating terror, or trouble breathing, you may want to treat yourself for an anxiety attack. Look for a quiet place where you can practice deep breathing exercises, which will naturally relax your body. Then, breathe in slowly for a count of 4, hold your breath for 1 or 2 counts, and release the air for 4 counts. You could also try to overcome your panic by saying positive statements to yourself, like "I am completely safe," "I am not in danger," "This feeling will pass," and "I am getting calmer by the minute." However, consider calling a friend if you would rather talk through your feelings with someone you trust. For more tips from our Mental Health co-author, like how to challenge your thinking to treat an anxiety attack, scroll down!

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