Sometimes, anxiety symptoms can hit you like a wave. You might feel like you’re drowning in fear, racing thoughts or a pounding heart. You may notice your chest tightening and your hands trembling. You may have trouble remembering what you were doing just moments before as your anxiety fills your thoughts. If this sounds familiar, you’re not alone. Nearly 1 in 5 U.S. adults experience some form of anxiety disorder each year, research shows. Anxiety attacks can happen to anyone. Fortunately, there are ways to get through them.

It’s important to remember that the DSM‑5‑TR doesn’t define “anxiety attack.” The abrupt, intense surges of fear many people describe are classified as panic attacks. However, it’s still a term that’s used to describe episodes of intense, overwhelming anxiety.

Licensed clinical therapists work every day with people who experience anxiety attacks. While everyone’s experience is unique, there are some tried-and-true therapist-recommended strategies that may help you regain a sense of calm when your anxiety feels out of control.

6 therapist-recommended ways to calm an anxiety attack

• Ground yourself — When your mind is racing, it’s important to stay grounded. The 5-4-3-2-1 method can bring you back to the present moment. This grounding technique is often recommended by therapists as a way to manage anxiety symptoms when they start to get intense. To use this technique, start by naming five things you can see. You might name things like your phone, a rug on the floor and a tree outside. Next, name four things you can physically feel, such as your shirt or the ground beneath your feet. Then find three things you can hear, two things you can smell and one thing you can taste. This technique can help you calm your nervous system by focusing on your senses instead of your fears.
• Try box breathing — Box breathing is a simple breathing method used by first responders, athletes and therapists. It can help regulate your breath, slow your heart rate and ease your mind. Box breathing involves a series of four-counts: inhale for four seconds, hold your breath for four seconds, exhale for four seconds and hold again for four seconds. Repeat this pattern for at least a minute whenever you feel anxious. As you focus on your breathing, you may start to feel more in control.
• Name the feeling — When you’re feeling anxious, naming your feelings can help. You might say, out loud or in your head: “This is anxiety. It feels awful, but it’s not dangerous. It will pass.” Labeling the feeling can take away some of its power. Reminding yourself that anxiety is a set of feelings rather than a sign of a real external threat can help calm your fear response. You might even write a simple script ahead of time and keep it in a notebook or notes app for when anxiety strikes.
• Use a calming phrase — Sometimes, repeating a calming phrase can help anchor you during an anxiety attack. Therapists often recommend creating a go-to mantra that feels safe and empowering. Try phrases like: “This feeling will pass,” “I am safe right now,” or “I’ve survived this before, and I can again.” Pick one that feels right for you and practice saying it whenever you notice the signs of an anxiety attack.
• Keep a comfort toolkit — Many people keep a first-aid kit to help manage injuries like scrapes and bruises. In the same way, a mental health toolkit can help you manage your symptoms during anxiety attacks. To make a toolkit, fill a small bag or box with items that calm you. This might include a stress ball, a journal, something with a calming scent, and headphones for relaxing music or guided meditation. Having this toolkit nearby can give you a sense of control and comfort when anxiety hits.
• Get extra support — If anxiety attacks are becoming frequent or interfering with your daily life, it might be time to get more structured support. If you prefer virtual options to in-person mental health treatment, a Virtual Partial Hospitalization Program (vPHP) might be right for you. With a vPHP, you can get high-level care from professionals in the comfort of your own space. Treatment may include one-on-one psychotherapy sessions, group therapy and other techniques tailored to your needs. During individual sessions, your licensed clinical therapist can help you develop more anxiety coping skills you can practice in your daily life.

You can get compassionate, holistic care for your anxiety at Lightfully. We don’t just treat the symptoms; we explore the deeper patterns behind them. Through our Precision Care Model, we personalize every treatment plan based on who you are, not just what you’re going through. From Virtual PHP to in-person options, we offer care that can meet you where you are.

Change is possible. When you’re ready to regain control of your anxiety with professional help, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.