"Anxiety may feel like a storm, but within you lies the calm you need to weather it."

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

Sip Cold Water

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.

Seek Professional Help

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.

Find a Safe Space

When an anxiety attack hits, your breathing can become shallow and rapid. Practice deep, slow breaths—inhale for 4 seconds, hold for 4, exhale for 4—to calm your body and mind.

Breathe Deeply and Slowly

Instead of fighting the anxiety, acknowledge it. Remind yourself that it’s a temporary reaction, and though it feels intense, it will pass.

Acknowledge the Anxiety

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.

Ground Yourself with Your Senses

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.

Use Positive Affirmations

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.

Engage in Light Movement

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.

Practice Visualization

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.

Focus on What You Can Control

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

Acknowledge the Anxiety

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Mantras Against Anxiety

Quotes to help with anxiety!