Last Updated on 14 November 2023 by Bukhosi Moyo
If you are having an anxiety attack, there are a number of things you can do to calm yourself down. Here are some tips:
- Focus on your breathing.
- Ground yourself.
- Challenge your negative thoughts.
- Relax your muscles.
- Do something that distracts you.
Anxiety attacks can be a real challenge, and they can happen to anyone, anywhere.
In this guide, we’ll explore some down-to-earth and practical ways to help you find your calm during those tough moments.
Key Facts
- Calming an anxiety attack: Simple strategies to regain control.
- Breathe deeply: Slow down and count to four while inhaling, six while exhaling.
- Ground yourself: Engage your senses to connect with the present moment.
- Challenge negative thoughts: Question their validity and replace with positive ones.
- Relax your muscles: Practice progressive muscle relaxation from toes to head.
- Find distractions: Engage in activities like reading or watching a video.
Focus On Your Breathing
When you are having an anxiety attack, your breathing can become shallow and rapid.
This can make your anxiety worse. To calm yourself down, try to focus on your breathing and make it deep and slow.
One way to do this is to breathe in through your nose and out through your mouth.
Count to four as you breathe in and six as you breathe out.
Ground Yourself
Grounding yourself means focusing on your present surroundings and what you can feel, see, hear, smell, and taste.
This can help to bring you back to the present moment and reduce your anxiety.
Try looking around and naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Challenge Your Negative Thoughts
During an anxiety attack, it is common to have negative thoughts about yourself and the situation.
However, these thoughts are often unrealistic and unhelpful.
Try to challenge your negative thoughts by asking yourself if there is any evidence to support them.
You can also try to replace your negative thoughts with more positive or realistic ones.
Relax Your Muscles
Anxiety can cause muscle tension, which can make your anxiety worse.
Try to relax your muscles by doing progressive muscle relaxation.
This involves tensing and relaxing each muscle group in your body, starting with your toes and working your way up to your head.
Do Something That Distracts You
If you are struggling to cope with your anxiety, try doing something that will distract you.
This could be anything from reading a book to watching a funny video.
Sometimes, all you need is to take your mind off of your anxiety for a little while in order to calm down.
Additional Tips
- Go for a walk or do some other form of exercise.
- Listen to calming music.
- Take a warm bath or shower.
- Drink a cup of herbal tea, such as chamomile or lavender.
- Spend time with a loved one or pet.
- Practice mindfulness meditation.
Conclusion
Anxiety attacks can be challenging, but remember, you’re not alone.
By incorporating these simple techniques into your life, you can better manage those anxious moments and enjoy the beauty of South Africa with a calm and composed mind.
Keep practicing these strategies regularly, and don’t be afraid to seek help when needed.
Your mental well-being is as important as the incredible landscapes that South Africa has to offer.
