Ways to help yourself during an anxiety attack
Take deep breaths.
Tell yourself out loud, “This is going to pass. I will be okay.”
Wrap your arms around yourself and hug (Helps reset your nervous system!)
Go for a walk and really take in the sights/smells/sounds around you
Interrupt spiraling thoughts with: “But what if it all works out?”
Create a “calm box” filled with items that comfort you.
Find a familiar scent, e.g., lavender, essential oils
Use a cold press + heat and alternate, e.g., hold a warm mint or swap for a cold compress on your face/neck
Y Anxiety attacks are often the body’s way of saying: “I don’t feel safe.”
For many trauma survivors, the nervous system has been trained to stay on high alert—scanning for danger, even when there isn’t any. This is called hypervigilance, and it can trigger anxiety attacks seemingly “out of the blue.”
During trauma, our bodies learn to survive by activating the fight, flight, freeze, or fawn response. But long after the danger has passed, the body sometimes still reacts as if it’s happening again. That’s why anxiety attacks can feel so overwhelming: a pounding heart, racing thoughts, shortness of breath, dizziness, or feeling like you’re “not in your body.”
Healing is possible.
Grounding techniques (like deep breathing, self-hugging, or walking mindfully) remind your body it’s safe in the present
Therapy and trauma-informed support help retrain your nervous system.
Somatic practices (yoga, breathwork, movement) slowly teach the body to release what it’s been holding onto.
Self-compassion is key: remind yourself, “This is my nervous system protecting me. I am safe now.“
Recovery takes time, but every small step you take teaches your body a new truth: safety is possible, peace is possible, and healing is real.
You are not broken. Your body is wise – it just needs help to remember safety again.
Save this post for when you need the reminder.
Share in the comments: what helps you during an anxiety attack?
