3 Ways to Lower Anxiety in the Moment

You’re sitting at your desk, or in your car, or on the couch at home, and suddenly your mind begins to race. Your heart beats faster and faster, your palms sweat, and you feel like your chest is getting tighter—and you know this means your anxiety is ramping up.

The reason isn’t always clear in the moment, but anxiety can creep up out of nowhere and make you feel like we are losing control. You may feel overwhelmed, upset and trapped in a loop of thoughts.

But how can you take control of your physical and emotional responses to anxiety in the moment? While you do need to understand why you’re feeling anxious (we can help with that!), it’s also important to develop strategies to help calm yourself when you begin to feel an anxiety attack come on.

Let’s start with understanding what exactly anxiety is.

According to the American Psychological Association, “people with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness, or a rapid heartbeat.”

How can I control my symptoms when I feel an anxiety attack coming on?

1. Box Breathing: Box breathing is a series of breaths that help slow the rapid breathing and heart rate that are often felt during an anxiety attack. Here’s how it works:

• Take a deep breath in, counting to four

• Pause your breath, counting to four

• Release your breath, counting to four

• Pause your breathing, counting to four

This technique can also help you feel grounded and stop the loop of thoughts that are causing the attack. During this exercise, try and focus only on your breathing to help clear your mind.

2. Grounding Technique: This technique does exactly what it states: it helps you feel grounded and connected to the surface below you, giving your body a sense of stability and allowing your mind to slow down. Here’s how it works:

• Sit down and place your feet firmly on the ground, shoes off if possible

• Take a deep breath in and out, taking note of the way the ground feels beneath your feet.

• State out loud three things you feel through your five senses: what do you smell, see, feel, hear, taste? In between each sense, take a breath in and out.

• Remind yourself that you are safe.

3. Take a walk: When you feel the wave of an anxiety attack begin to grow, it can help to go outside and take a walk. Changing your environment and getting your heart rate up by walking briskly can help your body release hormones called endorphins that can relax the body. The rhythm of walking may also help them regulate your breathing.

At Remedy Sense Counseling, we specialize in helping individuals with anxiety disorders. If you are tired of living with anxiety and are ready to start feeling better, contact us!

Read our medical advice disclaimer.