If you’re reading this because you’re in the middle of an anxiety attack—or afraid one is coming—let me start by saying this clearly: you are not in danger, and this will pass. Anxiety attacks feel intense, frightening, and overwhelming, but they are not harmful. Support is available, and you don’t have to figure this out alone. If you’d like help beyond this moment, you can begin with a free consultation here:
Now, let’s slow this down together and walk through what actually helps when anxiety hits.
First: Understand What’s Happening in Your Body
An anxiety attack is not a failure of willpower or strength. It’s a nervous system response.
Your brain has detected a threat—real or perceived—and activated your fight-or-flight system. That system releases adrenaline and cortisol, speeding up your heart, tightening your chest, quickening your breath, and flooding your thoughts with urgency.
This is why trying to “calm down” or “think positively” often doesn’t work.
Your body needs regulation before your mind can settle.
That’s where we start.
Step 1: Stop Fighting the Anxiety
If you want your anxiety to quiet down, you must quit responding to it in the same way. Sitting with the discomfort sends it a message that you are in charge, not the anxiety. This may sound uncomfortable, but the fastest way to stop an anxiety attack is to stop resisting it.
When you fight anxiety—telling yourself it has to stop right now—you add fear on top of fear. The nervous system reads that resistance as confirmation that something is wrong.
Instead, try saying (out loud or silently):
“This is anxiety. I’ve felt this before. It’s uncomfortable, but it’s not dangerous.”
This simple shift often takes the edge off the panic loop. You’re teaching your brain that you recognize what’s happening—and that you’re not afraid of it.
Step 2: Slow the Body First (Not the Thoughts)
Anxiety lives in the body, so we calm the body first.
Try this breathing exercise:
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Inhale slowly through your nose for 4 seconds
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Hold gently for 2 seconds
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Exhale through your mouth for 6 seconds
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Repeat for 1–2 minutes
Longer exhales signal safety to the nervous system. You’re essentially telling your body, “We’re okay.”
If breathing feels hard, that’s okay. Even placing one hand on your chest and one on your stomach and focusing on the sensation of touch can help ground you.
Step 3: Ground Yourself in the Present Moment
Anxiety pulls you into the future: What if this doesn’t stop? What if something bad happens?
Grounding brings you back to right now, where you are safe.
Try the 5-4-3-2-1 grounding exercise:
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Name 5 things you can see
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4 things you can feel
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3 things you can hear
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2 things you can smell
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1 thing you can taste
This isn’t a distraction—it’s a reset. It anchors your nervous system in the present moment.
Step 4: Let the Wave Rise and Fall
Anxiety attacks feel endless, but they are not. Like a wave, they peak and pass.
Most panic attacks last between 5 and 20 minutes, even though they feel much longer. The goal is not to stop the wave, but to ride it without adding fear.
If you can, remind yourself:
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“My body knows how to come back down.”
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“I don’t need to fix this—just let it pass.”
This mindset often shortens the duration of the attack over time.
Step 5: Reduce the Fear of the Next One
One of the hardest parts of anxiety is the fear of it happening again. Ironically, that fear is what keeps anxiety going.
Long-term relief comes from:
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Understanding your anxiety patterns
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Learning how to respond differently
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Gently reducing avoidance behaviors
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Retraining your nervous system to feel safe again
This is where professional support can be incredibly helpful. If anxiety attacks are recurring, intense, or limiting your life, you don’t have to manage them on your own. You can talk with a trained professional by starting with a free consultation here:
What Not to Do During an Anxiety Attack
Just as important as what helps is what tends to make anxiety worse:
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Don’t Google symptoms while panicking
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Don’t shame yourself for feeling this way
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Don’t force yourself to “push through”
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Don’t avoid everything that reminds you of anxiety
Avoidance teaches the brain that anxiety is dangerous. Gentle, supported engagement teaches it that you’re safe.
When to Seek Extra Support
If anxiety attacks:
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Are happening frequently
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Are interfering with sleep, work, or relationships
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Are leading you to avoid places or situations
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Make you feel afraid of your own body
…that’s a sign your nervous system could benefit from structured support.
Therapy isn’t about “fixing” you—it’s about helping your system recalibrate, learn safety again, and restore confidence in your body and mind.
If you’re ready to explore next steps, you can schedule a free consultation here to talk through options in a calm, supportive way:
A Final Word
Anxiety attacks are super annoying and often frightening—but they are temporary, manageable, & treatable.
Each time you respond with understanding instead of fear, you weaken anxiety’s grip. Each time you slow your body, ground yourself, & let the wave pass, you build resilience.
You are not broken.
Your nervous system is trying to protect you.
And with the right tools and support, you can feel steady again.
If you’re ready, we’re here.
