by Bea Walker / April 2023

Anxiety attacks are sudden periods of unexpected intense fear and discomfort. They occur when the body perceives itself to be under threat, usually from a specific trigger. Some people experience feelings of overwhelming panic, or feel like they are losing control, and some people feel completely paralyzed and are unable to move.

An anxiety attack can often lead to a panic attack and panic disorder, which is an even more intense version of an anxiety attack. Both have similar symptoms, and varying intensities. People with panic disorder have recurrent, frequent, and unexpected anxiety / panic attacks.

Anxiety attacks are a a sign that the body is being hijacked by the sympathetic nervous system (SNS) or what is known as fight, flight, freeze mode. This is when the body picks up signals from the outside environment and sends messages to the brain communicating that it’s not safe.

In order to turn off the sympathetic nervous system and get the body out of fight, flight, freeze mode we have to regulate the nervous system, and remind ourselves and our bodies that we are in fact safe. In order to bring the body back into a state of homeostasis (balance) the nervous system has to be regulated, and there are many ways to do this. The following techniques are all things that have successfully helped me mitigate oncoming anxiety attacks that I now teach to clients.

3-3-3 Technique for Anxiety

If you are experiencing an anxiety/panic attack, this simple grounding technique can help curb racing thoughts and bring you back to the present moment. All you do is name three objects you see, name three objects you hear, and then move three parts of your body, or touch three objects in your environment. This method utilizes the senses to get out of fight / flight mode and to come back into the present moment, and back into feeling mode.

How to do it:

Name three things you see in your environment.

They can be anything
Be specific and pause after naming each one
Look at them and name them clearly

Name three things you can hear

If you can’t hear at least three things then name whatever you do hear.

Move or flex three parts of your body, or feel or touch three things around you

If you are not able to squeeze or flex three parts of your body, try the alternative

Box Breathing

Box breathing, also known as square breathing, is a breathwork technique that slows down the breathing pattern in order to help regulate the nervous system. In this technique there are four parts to the breath. The inhale, followed by a pause, the exhale, followed by another pause. Breathing in this way helps relieve anxiety and panic attacks, and relieves stress. The idea is to hold the same number of counts for each part of the breath including the holds.

How to box breath:

Take a deep breath and slowly exhale all of the breath out

On your inhale count to four in your head

Hold your breath and count to four

Slowly exhale for another count of four

Hold your breath and count to four again

Repeat 4-5 rounds or as often as needed.

Repeat Affirmations

Repeating affirmations can help to regulate the nervous system, and alleviate feelings of anxiety. By telling yourself positive affirmations you are affirming that you are physically, mentally, and emotionally safe. When the body is triggered into fight / flight mode, repeating affirmations can help reprogram the brain to think differently, and help stop the anxiety loop of repetitive anxious thinking from occurring. Repeating affirmations to yourself can help remind you that you are safe, and by doing this you are rewiring your brain and nervous system.

Say the following affirmations out loud:

I am safe

I am supported

I am loved

I have everything I need

Everything is going to be alright

Repeat 5 times in a row, or as often as needed.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician*

Stop the Spiral: 3 Simple Techniques to Stop an Anxiety Attack in its Tracks.