Having an anxiety attack can be a very frightening and overwhelming experience. It’s a sudden burst of intense fear or intense discomfort that can include of physical and psychological sensations. If you find yourself in the midst of an anxiety attack, here’s what you need to do:

1. Breathe.

When you’re having an anxiety attack, you might start to hyperventilate. Focus on taking slow, deep breaths. Breathe in for a count of four, hold for a second, and exhale for a count of four.

2. Recognize.

Acknowledge that you are having an anxiety attack. By understanding what is happening to you, you can remind yourself that this is temporary and will pass soon.

3. Find a Focus Object.

Choose an object within your sight and note everything about it to focus your attention away from the anxiety. This can be anything from a picture on the wall to your own fingers. Trace the lines in your mind, try imagining you’re viewing it for the first time with curiousity.

4. Use Muscle Relaxation Techniques.

Progressive muscle relaxation can help you control the physical symptoms of an anxiety attack. Tense each muscle group for five seconds and then relax it for 30 seconds, starting with your toes and working your way up.

5. Visualize.

Close your eyes, if possible, and imagine being in a place that makes you feel relaxed and happy. Focus on the sensory experiences there – the sights, sounds, smells, etc.

6. Mindfulness Exercises.

Mindfulness involve paying attention to the present moment without judgment, just observing your sensations, physical and mental and letting them be, releasing the right grip we have when we try to control or make them go away.

7. Positive Affimations.

Repeat reassuring words to yourself. These can be simple statements like “I am okay” or “This will pass soon.”

8. Seek Help.

If possible, let someone around you know what’s happening or reach out to someone who can give support. They could give you water, talk to you to get your mind back to regular thinking, ask you questions for grounding or anything else that works for you.

9. Avoid Stimulants.

Stay away from substances like caffeine which might intensify your symptoms during an attack. Try to find a quite place that feels save and less overwhelming.

10. Follow Up.

After an anxiety attack has passed, take time to reflect on what happened, consider talking to a therapist if you need help with your anxiety. You may be tired, let your body rest and recover, be gentle with yourself, an anxiety attack takes up a lot of energy .

Remember that anxiety attacks are manageable and seeking support is an important step towards dealing with them effectively.