8 Ways to Calm Your Mind During an Anxiety Attack

Deep Breathing

Focus on your breath. Inhale deeply through your nose for 4 counts, hold for 4 counts, and exhale through your mouth for 4 counts. Repeat until you feel calmer.

Grounding Techniques

Engage your senses to ground yourself in the present moment. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Positive Affirmations

Repeat calming affirmations to yourself. Phrases like "I am safe," "This too shall pass," and "I am in control" can help shift your mindset.


 Close your eyes and imagine a peaceful place. It could be a beach, a forest, or any place that makes you feel safe and calm. Focus on the details to immerse yourself in this mental escape.

 Physical Activity

Engage in light physical activity like walking, stretching, or yoga. Movement can help reduce anxiety and release tension.

Listen to Music

Play calming music or your favorite soothing tunes. Music can have a powerful effect on your mood and help distract you from anxious thoughts.

Progressive Muscle Relaxation

Tense and then slowly release each muscle group in your body, starting from your toes and working up to your head. This can help reduce physical tension and calm your mind.

Seek Support

Reach out to a friend, family member, or therapist. Talking to someone who understands can provide comfort and reassurance.