Anxiety can feel like a hand slowly creeping in to touch you. But as it gets closer and closer, it starts to pull more and more from you until you have nothing left to give.

It can feel like it’s taking over your entire life and making it difficult for you to function and complete your day-to-day responsibilities.

Once anxiety takes control, it can be difficult to return to a state of normalcy, especially if you’re struggling with more severe anxiety like an anxiety attack.

There’s no better time to take back control than the present. Here’s how to help soothe an anxiety attack.

Deep Breathing

When struggling with anxiety, your breathing can feel thrown out of whack. You may experience difficulties catching your breath or problems breathing in general. You can try to gain back control of your breathing by taking the time to focus on your breath. Deep breathing can help slow down your heart rate and help you feel more in control and more at ease, which in turn will bring your breathing back to a state of normalcy again.

Try the 5-4-3-2-1 Technique

The 5-4-3-2-1 technique is a grounding technique that can help bring your body and mind back to the present moment. A lot of anxiety can come from worrying about past or future events, so meditation can help keep you grounded. Here’s how to get started with the 5-4-3-2-1 technique:

• Look around and identify 5 things that you can see.
• Use your hands to feel the materials and textures of 4 things around you.
• Listen for 3 sounds that you can hear.
• Use your nose and smell 2 different scents.
• Think of the last thing you ate or drank. Identify 1 item that you can taste.

With the help of your five senses, you can keep yourself grounded in the present moment.

Practice a Visualization Technique

Another technique you can try to help reduce your anxiety is to practice a visualization technique. This is another way that you can help keep yourself grounded and in the present moment instead of having your mind wander to other past or future events. Here’s how to get started with a visualization technique:

• Sit in a chair or on the floor
• Close your eyes
• Start to take a few deep breaths
• Imagine a place you find peaceful.
• Tap into your five senses and think about what you feel, hear, see, smell, and taste
• As you’re thinking about this peaceful place and your 5 senses, start to incorporate positive affirmations like “I will be okay” or “I am at ease.”
• Continue to keep breathing and slowly open your eyes when you’re ready.

Move Your Body

Exercise is known for being beneficial for one’s physical health, but moving your body can also be essential for mental health and wellness. The best part about using body movement as a way to soothe an anxiety attack is that you don’t have to run for miles on end or hit up the gym for hours to see the benefits. All it takes is moving your body for at least thirty minutes each day. Go for a walk around your neighborhood or follow a guided yoga or stretching routine to practice some mindful movement.

Talk About How You Feel

Having anxietycan make you feel like it’s stuck inside you with nowhere to go. Your body and brain may be holding onto more than you even realize. Lean on your loved ones during this time. Sometimes just admitting to yourself and acknowledging that you’re struggling with anxiety can make it feel a little less scary and intense.

If you don’t feel like you have anyone to reach out to or if you’re not ready to bring this up to a loved one just yet, consider reaching out to an outside third party. A mental health professional will be able to help you identify what may be causing and triggering these anxiety attacks. They’ll also be able to set you up with tools and techniques to help you better manage any signs and symptoms in the future. Reach out today to get started with anxiety therapy.