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Q&A for How to Calm Yourself During an Anxiety Attack
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QuestionHow can I get my anxiety under control?Dr. Liana Georgoulis is a Licensed Clinical Psychologist based in Los Angeles, California. She is the founder and clinical director of Coast Psychological Services. With over 12 years of experience, her mission is to provide clients with effective, well-studied, and established treatments that bring about significant improvements in her patients' lives. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples. Additionally, she provides group therapy for social anxiety, social skills, and assertiveness training. Providing a space where clients feel understood and supported is essential to her work. Dr. Georgoulis also provides clinical supervision to post-doctoral fellows and psychological assistants. She received her PhD in Clinical Psychology from Pepperdine University and a BA in Psychology from the University of California, Los Angeles.Most people experience anxiety when they're stressed out or overwhelmed, so it's perfectly natural to get anxious from time to time. If you get anxious for no reason or you feel like your anxiety is interfering with your ability to live a happy, productive life, you may want to consider reaching out to a therapist or a mental health professional. If you aren't getting professional help, you can still manage your anxiety. Meditating, living a healthy lifestyle, and managing your stress will all help you cope.
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QuestionHow do you stop physical anxiety symptoms?Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.There are a few ways to do this. One way is to put one hand on top of your heart and one hand on top of your belly to focus your attention on your breathing. This will help you naturally get a a hold of your breathing and make it easier to process the anxiety. If you can get moving, exercise can also cull some of the symptoms of anxiety. Being mindful and focusing on the present is another way to trick your body into calming down.
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QuestionWhat if you're having a panic attack while you're home alone?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).Having a panic attack while you're alone can be scary, but remind yourself that the symptoms you're feeling are caused by anxiety and aren't actually dangerous, and that they will soon pass. Try a box breathing technique, where you inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 more counts.
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QuestionWhat should I say to myself during an anxiety attack?Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.Put one hand on your heartspace and another on your belly, and slowly take long deep breaths in through your nose and out through your mouth. As you do that, say something like, "I am safe" out loud to yourself. That will help soothe your body’s nervous system, helping you feel more calm.
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QuestionHow can I handle a mild anxiety attack?Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.Place one hand on your heart space and the other hand on your belly and take long, deep breaths. On the outbreath, say out loud, "I am safe." That will help calm your body’s nervous system.
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QuestionHow does deep breathing help anxiety attacks?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).Deep breathing is a way to consciously rewire your nervous system. There are tons of techniques that are helpful, like box breathing. To do that, count to 4 for your inhale, hold for 4, count to 4 as you exhale, and hold for 4 again. That also will give your brain a little task, which can help you feel more in control when you're completely overwhelmed.
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