How to Withstand an Anxiety Attack: Finding Calm in the Storm

Use the 5-4-3-2-1 grounding technique: Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste to bring your focus back to the present.

If possible, move to a space where you feel safe and comfortable. This might be a quiet room, a familiar spot in your home, or even a favorite corner of a park.

Anxiety attacks feel overwhelming, but they are temporary. Reassure yourself that no matter how intense the attack feels, it won’t last forever.

Repeat calming phrases like, “I am safe,” “This will pass,” or “I am in control” to counter the overwhelming negative thoughts during an anxiety attack.

Walking, stretching, or shaking out your hands and legs can release some of the built-up tension in your body, helping to reduce the severity of the attack.

Imagine a peaceful, calming place—whether it’s a beach, a forest, or a favorite room. Focus on the details to help distract your mind from the anxiety.

Anxiety often arises from feeling out of control. Ground yourself by focusing on things you can control, such as your breathing, your environment, or small tasks.

Drinking cold water can help soothe you physically and mentally. The sensation can distract your mind and give your body something to focus on.

If anxiety attacks become frequent or overwhelming, don’t hesitate to seek professional help. Therapists can teach you long-term strategies to manage and reduce anxiety attacks.