How To Calm Anxiety Attacks: Tips For Quick & Long-Term Relief

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You feel it creeping in – the tightness in your chest, the racing thoughts and the sudden wave of panic that makes the world feel too fast and too overwhelming. Your hands shake, your breath gets shallow, and in that moment, it feels like you’re losing control. Anxiety attacks can be scary, unpredictable, and exhausting. But you aren’t alone and you actually have more control than you think. There are all kinds of ways to cope with anxiety attacks so that they don’t have such a profound impact on your mental health overtime. From grounding techniques to fidget rings for anxiety relief on-the-go, consider this your guide to reclaiming your life with real, lasting relief. Here’s how to calm anxiety attacks quickly and for good.

The Difference Between Anxiety and Anxiety Attacks

Anxiety is a natural response to stress, a survival mechanism designed to keep us alert to danger. It’s the nervous energy before a big presentation, the worry over an uncertain future, or the restless thoughts that keep you awake at night. Now, generalized anxiety is more of a prolonged state of worry or unease. It can be mild or severe, and can be triggered by daily stressors, work pressure, or significant life events. Anxiety symptoms can be persistent and exhausting, but it doesn’t always escalate into a full-blown attack.

• Difficulty concentrating
• Restlessness
• Excessive worry
• Trouble sleeping
• Muscle tension

Anxiety attacks, on the other hand, are intense bursts of anxiety that hit suddenly and feel overwhelming. While not as severe as panic attacks, they can still cause significant distress. Symptoms may include:

• Racing heart
• Shortness of breath
• Dizziness or lightheadedness
• Sweating or chills
• A sense of impending doom

Unlike generalized anxiety, which lingers in the background, an anxiety attack comes in waves often triggered by stress, fears, or even physical sensations. It’s more of a sudden and intense episode of absolutely overwhelming fear or debilitating distress.

How to Calm Anxiety Attacks

Your heart starts racing, your chest tightens, and your mind spirals into a constant loop of fight or flight. In those moments, it’s easy to feel like you’re losing control but you can navigate through it. With the right techniques and support from places like Grand Peaks Medical, you can learn how to ground yourself, ease the intensity of your anxiety attacks, and regain a sense of calm.

The key is understanding your body’s response and having a plan in place. Whether it’s deep breathing, grounding exercises, or calming tools like fidget rings or worry stones, there are many proven strategies that can help bring you out of an anxiety attack. Let’s learn how to calm anxiety attacks quickly and effectively.

1. Recognize and Acknowledge the Attack

The first step to calming an anxiety attack is recognizing it for what it is. Often times, our minds go off the deep end thinking the absolute worst-case scenario is about to happen. But it’s just a temporary surge of anxiety, not a medical emergency.

Remind yourself: “This is anxiety. It feels intense, but it will pass.”

Labeling the experience as an anxiety attack can help reduce fear and prevent escalation. You can even give your anxiety a name to really separate you from the sensations. May I suggest Debbie Downer?

2. Focus on Deep Breathing

Deep breathing signals to your brain that you are safe and helps regulate your nervous system. The best part? It works every single time. There’s all kinds of techniques to choose from – and it’s recommended to try as many as you want until you find what feels right for you. You can take some online breathwork classes here (free for the first month too!).

Here are some easy ones to perfect in the meantime:

• Use the 4-4-4 method: Inhale deeply through your nose for four seconds, hold for four seconds, and exhale for four seconds.
• Try box breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold again for four counts, and repeat.

You can also check out our complete list of breathing techniques for anxiety.

3. Engage in Grounding Exercises

When anxiety takes over, it can feel like you’re being pulled into a whirlwind of racing thoughts and physical discomfort. Grounding exercises help bring you back to the present moment, anchoring you in reality and breaking the cycle of panic. By focusing on your senses—what you see, hear, touch, smell, and taste—you can regain control and calm your nervous system. Simple techniques like the 5-4-3-2-1 method, using a worry stone, or wearing a fidget ring can make a big difference in soothing anxious energy.

• The 5-4-3-2-1 technique:
  • 5 things you see
  • 4 things you can touch
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste

4. Apply Cold Water Therapy

When anxiety surges, your body goes into fight-or-flight mode, making it hard to think clearly or regain control. Cold water therapy is a powerful way to interrupt this response and reset your nervous system, as it activates the parasympathetic nervous system. Splashing cold water on your face, holding an ice cube, or placing a cool compress on your neck can create an instant calming effect, helping to bring your focus back to the present. This simple yet effective technique shifts your body out of panic mode, making it a great tool for managing anxiety attacks in the moment.

• Splash cold water on your face or run cold water over your wrists.
• Hold an ice cube in your hand and focus on its sensation.
• Cold exposure (sticking your head in the freezer)

5. Use Positive Affirmations

During an anxiety attack, your thoughts can spiral into fear and negativity, making the experience feel even more overwhelming. Positive affirmations help interrupt negative thought patterns and anxious thoughts by reminding you that you are safe, strong, and in control. Repeating simple yet powerful phrases like “This will pass,” “I am safe,” or “I have overcome this before” can shift your mindset and bring a sense of calm. The more you practice affirmations, the more they become an automatic response, helping you navigate anxiety with greater confidence and resilience.

• Repeat reassuring phrases
  • “I am safe.”
  • “This feeling will pass.”
  • “I have been through this before, and I will get through it again.”

Positive affirmations also help rewire your brain’s response to anxiety over time.

6. Move Your Body

Anxiety builds up as excess energy in the body, often making you feel restless, tense, or trapped. Movement is one of the fastest ways to release that energy and signal to your brain that you are safe. Whether it’s stretching, taking a short walk, shaking out your hands, or even bouncing on your toes, physical activity helps reset your nervous system and reduce anxious feelings. Gentle exercises like yoga or deep stretches can also help relax tight muscles and bring a sense of calm. The key is to move in a way that feels natural and grounding for you.

• Try stretching
• Taking a short walk
• Start a yoga program from home (+ a 50 % discount)

7. Try the Tense-and-Release Method

When anxiety strikes, your body often holds onto tension without you even realizing it. Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that helps release built-up stress by tensing and then relaxing different muscle groups. This method sends a signal to your brain that it’s safe to relax, reducing both physical and emotional symptoms of anxiety.

• Tense and then slowly relax different muscle groups in your body, starting from your toes and working up to your head.

8. Use Aromatherapy for Instant Calm

Smells have a direct impact on the brain’s emotional center, which is why aromatherapy can be a great tool for easing anxiety. Certain essential oils are particularly known for their calming properties. Whether you diffuse them, apply them to your skin, or simply inhale them, aromatherapy can quickly shift your mood and help you feel more grounded. Here are some of the best essential oils for anxiety:

• Lavender
• Chamomile
• Frankincense

9. Humming or Singing to Soothe Your Nervous System

Your voice can be a surprisingly effective tool for calming anxiety. Humming, chanting, or singing activates the vagus nerve, which helps regulate your nervous system and promote relaxation. The vibrations created when you hum or sing naturally slow down your breathing and heartbeat, making this a simple yet effective way to stop an anxiety attack in its tracks.

10. Chew Gum or Suck on a Mint

When anxiety takes over, simple sensory distractions can help. Chewing gum or sucking on a mint engages your sense of taste and movement, giving your brain something else to focus on. It also mimics the act of eating, which signals to your body that you are safe, helping to naturally reduce panic.

For an extra boost on how to calm anxiety attacks with gum, choose peppermint or cinnamon flavoured gum. These flavours and scents work similar to the essential oils.

11. Visualize a Safe Place

Your imagination can be a powerful tool in calming anxiety. Visualization helps shift your focus from fear to comfort by mentally placing yourself in a peaceful environment. Whether it’s a quiet beach, a cozy cabin, or a favourite childhood memory, fully engage your senses in this mental escape to ease anxiety and restore a sense of calm.

12. Use a Weighted Blanket or Heavy Object

Deep pressure therapy is a well-researched method for reducing stress and anxiety. Weighted blankets and heavy objects provide a comforting sense of security, much like a hug. If a weighted blanket isn’t available, wrapping yourself in a cozy blanket or holding a weighted pillow or even a big heavy book for similar soothing effects.

13. Step Outside for Fresh Air

If anxiety feels suffocating, stepping outside provides instant relief. Not only does it trick your brain into thinking you’re “escaping” (which is exactly what your flight/fight wants), the change in environment, the fresh air, and the natural elements can help reset your nervous system. This will give you an immediate boost of calm. Whether you take a short walk, stand in the sunlight, or have to crack a window, nature is the secret to how to calm anxiety attacks fast.

14. Fall Back on Mindfulness and Meditation

Anxiety often pulls you into worrying about the future or overanalyzing the past, making it hard to stay present. Mindfulness is the practice of bringing your awareness to the present moment, reducing stress and emotional overwhelm.

Daily meditation also helps train the brain to handle stress more calmly and reduces overall anxiety. So remember, even a few minutes of deep breathing or guided meditation can shift your mental state. Here are some of our favourite mindfulness and meditation apps, plus exclusive discounts for you to get started too!

• The Mindfulness App ( + exclusive discount when you upgrade)
• Headspace (+ 14-day free trial)
• The Tapping Solution (+ 14-day free trial)
• Happier App (7-day free trial)

15. Crystals for Anxiety and Healing Stones

For thousands of years, healing stones and crystals have been used as tools for emotional support, relaxation and pretty much everything else you can think of. While not a replacement for professional treatment, many people find that crystals for anxiety provide comfort and a sense of grounding.

Some of the best crystals for anxiety, healing and emotional balance include:

• Amethyst
• Rose Quartz
• Lapis Lazuli
• Lepidolite

These stones can be used during meditation, carried in a pocket, or worn as gemstone jewelry. They also make thoughtful spiritual gifts, wellness gifts, or anxiety relief gifts for those struggling with stress and emotional overwhelm.

16. Therapy and Other Support Systems

No matter how strong and resilient you are, you don’t have to manage anxiety alone. Seeking professional support can be a life-changing step in learning how to manage anxiety more effectively. Talking to a therapist also provides you with a safe space to process emotions and develop coping techniques.

Cognitive-behavioral therapy (CBT) is one of the most research-backed treatments for anxiety, helping to identify triggers and reframe negative thought patterns. Here are some of the best therapy options for online:

• Best for Availability: BetterHelp
• Best for Couples: ReGain or Our Ritual
• Best for Affordability: Talk Space
• Best for Psychiatry: Brightside
• Best for Teens: Teen Counseling
• Best for Anxiety and Depression: Brightside
• Best for LGBTQIA+: Pride Counseling

Final Thoughts on How to Calm Anxiety Attack

While anxiety attacks can feel overwhelming, developing healthy habits and routines can make them less frequent and less intense over time. Mindfulness, movement, self-care, therapy, and supportive tools like crystals and fidget rings all contribute to a more balanced, anxiety-free life.

Remember, small daily habits lead to lasting changes. Finding what works best for you and practicing it consistently is the key to long-term relief.