Top Therapist-Recommended Techniques for Managing Anxiety Attacks (Part 1)

Anxiety attacks can be overwhelming and debilitating, but there are effective tools and techniques that therapists recommend for managing them. In this blog post, we'll explore 10 evidence-based strategies, along with detailed steps and the neuroscience behind each technique.

1. 5-4-3-2-1 Grounding Technique:

• Description: This technique helps anchor your mind in the present moment by engaging your senses.

• Steps:

1. Name 5 things you can see around you.

2. Identify 4 things you can touch or feel.

3. Notice 3 things you can hear.

4. Find 2 things you can smell.

5. Acknowledge 1 thing you can taste.
   

• How It Helps: By focusing on sensory input, you redirect your attention away from anxious thoughts, activating different parts of the brain involved in sensory processing, bringing your attention back to the present moment and reducing the intensity of the anxiety response.

• Neuroscience behind it: Cognitive disengagement due to attention to sensory experiences explains some of the detachment-from-thoughts & attachment-with-reality the technique creates. Cognitive disengagement leads to lowered cognitive control. Possibly because the lateral prefrontal cortex (L-PFC), which was otherwise occupied in mental distress, is now attending to the senses. (Source: Cognition Today)

2. Box Breathing AKA Four-Square Technique:

• Description: This technique involves rhythmic breathing to regulate your nervous system. It’s used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses.

• Steps:

1. Inhale deeply for a count of 4.

2. Hold your breath for a count of 4.

3. Exhale slowly for a count of 4.

4. Hold your breath for a count of 4.

5. Repeat the square breathing pattern.

• How It Helps: Square breathing balances the sympathetic and parasympathetic nervous systems, promoting relaxation and reducing feelings of anxiety.

• Neuroscience behind it: Controlled breathing stimulates the vagus nerve, which communicates with the brain's relaxation centers, triggering the release of calming neurotransmitters like GABA and serotonin. (Source: Harvard Health Publishing, Source: Healthline , Source: Medical News Today)
  

3. Progressive Muscle Relaxation (PMR):

• Description: PMR is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle.

• Steps:

1. Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.

2. Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.

3. Next, tense your calf muscles, then let go.

4. Move your knees toward each other. Hold, then let go.

5. Squeeze your thigh muscles. Hold, then let go.

6. Clench your hands. Pause, then let go.

7. Tense your arms. Hold, then let go.

8. Squeeze your buttocks. Pause, then let go.

9. Contract your abdominal muscles. Pause, then let go.

10. Inhale and tighten your chest. Hold, then exhale and let go.

11. Raise your shoulders to your ears. Pause, then let go.

12. Purse your lips together. Hold, then release.

13. Open your mouth wide. Hold, then let go.

14. Close your eyes tightly. Pause, then release.

15. Lift your eyebrows. Hold, then release.
    

• How It Helps: By systematically relaxing muscle tension, PMR triggers the body's relaxation response and reduces physiological arousal associated with anxiety. The theory behind this exercise is that you cannot have the feeling of relaxation and warm well-being in your body and at the same time experience anxiety symptoms.

• Neuroscience behind it: Progressive muscle relaxation decreases activity in the amygdala, the brain's fear center, and activates the prefrontal cortex, promoting emotional regulation and stress reduction. (Source: Psychology Tools)
  

“A 2019 study of 50 unemployed individuals found that PMR reduced symptoms of depression, anxiety, and stress. At the same time, it improved feelings of well-being and quality of life.” -Healthline

4. Visualization and Guided Imagery:

• Description: This technique involves mentally visualizing peaceful and calming scenes to reduce anxiety.

• Steps:

1. Find a quiet, comfortable space to sit or lie down.

2. Close your eyes and take several deep breaths to relax.

3. Imagine yourself in a tranquil setting, such as a beach, forest, or meadow.

4. Engage all your senses to immerse yourself fully in the visualization.

5. Stay in the visualization for as long as needed to feel calm and centered.

• How It Helps: Visualization activates the brain's relaxation response, reducing stress hormones and promoting feelings of relaxation and well-being.

• Neuroscience behind it: Imagining peaceful scenes stimulates the brain's visual cortex and activates areas associated with positive emotions, such as the anterior cingulate cortex and insula, leading to a decrease in anxiety and physiological arousal. (Source: Journal of Experimental Psychology: General)

Thank you for reading this far :)

In Part 1, we explored four powerful techniques recommended by therapists for managing anxiety attacks. But the journey doesn't end there! Stay tuned for Part 2, where we'll dive into even more evidence-based strategies to help you navigate moments of anxiety with confidence and resilience. Get ready to discover additional tools and techniques that you can incorporate into your self-care toolkit for a healthier, more balanced life.