5 Ways to Stop an Anxiety Attack Quickly

published by Solene V

– On Feb 15, 2022 at 3:30 p.m.

Anxiety attacks are often frightening and alarming for those who are victims. It is an episode of stress, difficult to stop and sometimes very sudden. However, rest assured, it is quite possible to learn how to calm them down and avoid them. There are many natural ways and tips to get you out of an anxiety attack quickly, without going through the doctor or medication box. So we are going to show you 5 of them in this article. Thus, as soon as you have an anxiety attack, you can apply these tips to succeed in stopping it very quickly. The most important thing is to breathe well at first so that it does not become dangerous.

Breathe deeply

Hyperventilation happens very often during an anxiety attack. This is why it is important to take the time to breathe deeply. To do this, you can, for example, use different breathing exercises such as the 4-7-8 method. It consists of inhaling for 4 seconds, holding your breath for 7 seconds, then exhaling for 8 seconds. You can repeat this exercise several times. In this way, you will see that you will calm the anxiety attack fairly quickly and that you will be able to breathe better.

Smell essential oils

To fight effectively and quickly against an anxiety attack, you can have the reflex of smelling essential oils. In stressful situations, lavender is particularly effective against this type of episode.. It is often used to create a feeling of calm and serenity. You can sniff it directly in the bottle, put it on your wrist or soak a handkerchief. Next, inhale deeply and exhale slowly, closing your eyes and concentrating on the air passing through your nostrils.

eat a lemon

If the lemon has many benefits, it is also a great ally to fight against an anxiety attack. Indeed, the aroma of lemon improves your mental state and helps to feel less anxious or stressed. Thus, the combination of its texture and its taste will focus all your attention on the sensory effect that it will give off when you eat it. You will then feel less the effects of the anxiety attack you are experiencing. If you don’t like it, you can also cut the lemon in half and place it next to you, so that its aromas circulate.

Use the 5-4-3-2-1 method

A simple and quick method that will help you stop or calm an anxiety attack: the 5-4-3-2-1 technique, which uses the 5 senses to divert your attention. The first step is to look around you and identify 5 things or 5 objects that are part of your environment. Then you identify 4 things you can hear, then 3 things you can touch, and finally 2 things you can smell, and 1 thing you can taste. This method aims to reduce the pressure and focus your attention elsewhere than on your anxiety.

Imagine a happy place

Your favorite place or your dream place should be a soothing and relaxing environment for you. Thus, the simple fact of imagining it can rest your mind and thus help to divert attention from your anxiety attack. The goal is to dream, to imagine, to escape completely in this place. It can be a country, a city, a beach, or just your bed. The important thing is that you feel calm and safe in this place. When you feel the panic attack coming on, close your eyes and simply imagine yourself in that place, with a peaceful state of mind.