How to Calm Anxiety: The First Steps

Last updated: 14th April 2014

how to calm anxiety
Both anxiety and panic attacks are horrible, debilitating things. The moment you feel it, you want to know immediately how to get rid of the feeling and then obsessively fixate on never ever feeling that way again.

Sometimes however it gets to the point where you become afraid of both dying and living at the same time. You start to fear fear itself and are unable to get back on your feet. You’re firmly within anxiety’s grasp and start feeling like the world will never be the same again.

So, with so much weighing you down (and believe me, anxiety weighs a ton!) the question is: How to calm anxiety?

I know that the first step is always the hardest to take, but it’s the only way to reach the second step. I’ve been there, and I want to assure you, overcoming anxiety and panic attacks IS possible. Just remember that you don’t have to struggle with calming your anxiety or panic attacks on your own.

You are not alone and definitely not the only one to ever feel this way.

How to Calm Anxiety Prior to Visiting your Doctor

The overall goal in AKTC’s How to Calm Anxiety: The First Steps is to visit your doctor, but I realise that for any number of reasons this may not be possible from the get go. With this in mind I’ve put together a simple list of the things you can put into practice to reduce the severity of your anxiety in the meantime.

If you find yourself struggling for ideas on how to calm down or how to calm nerves, start here:

  1. Take a deep breath

    It almost sounds trivial, I know – but it works, and that’s why it’s my first step on how to calm anxiety. In moments of extreme anxiety or if you feel you are having a panic attack, take a deep breath through your nose. Hold it for 3 seconds and then exhale through your mouth. Repeat this until the anxiety passes. If beneficial, concentrate on the feeling behind the affirmation “This too shall pass” because your anxiety WILL pass.

  2. Go for a walk

    If you are able to, go for a walk and concentrate on your surroundings as you go. Let your eyes wander and make a mental note of what you see. If it’s sunny, how does the sun feel on your face? What noises can you hear? Focus on your movement as each foot lifts off the ground. Being present in the moment can distract you from the thoughts you may have that cause anxiety. This has got to be the best tip on how to calm anxiety that I picked up from my psychologist!

  3. Force yourself to laugh

    I know.. Laughing is the last thing that you feel like doing, but trust me. Think about something you find funny. For instance, during my own times of feeling anxious or when I felt a panic attack about to come on, I would imagine myself in the exact same situation, be it on a bus or at home washing dishes, except.. I was a banana. Yep – a banana with arms, legs and big googly eyes! Of course I would then start laughing and the feeling of ‘impending doom’ slips away.

  4. Call a friend

    Give a friend who knows about your anxiety and is willing to help a call. Tell them straight up that you’re struggling with feeling anxious or that you’re having a panic attack and ask them to talk to you about something lighthearted, like what they’ve done so far today. This will help take your mind off of any physical symptoms you might be experiencing as you will be focusing on your friend.

  5. Evaluate your bed-time routine

    Upon inspecting your nightly routine you may find that there are small changes you can make. Getting enough quality sleep is key to having the energy you need to combat how you’re feeling. For tips on altering your bed-time routine to reduce anxiety, as well as a few points on how to calm stress brought on by worry, try my post on how to stop panic attacks at night.

  6. Try what has already worked for others

    There’s no point trying to reinvent the wheel, right? There are a number of anxiety treatment programs that you can try, some even from the comfort of your home, but there’s only one that I personally recommend – and it’s already helped thousands of people.

    BONUS: If you’d like a free eBook from the program, enter your email at the top right of this page and I’ll send it to you!


Visit your doctor.

When you are able to it is important that you consult your doctor and have them assist you in overcoming anxiety.

The mental health system has really come a long way and your doctor can discuss with you the various treatment options available – be it talk therapy, cognitive behavioral therapy and/or medication. Perhaps you could get a referral to a naturopath that can suggest some vitamins and/or supplements to calm anxiety? There are herbs to calm anxiety as well.

Be open and honest with your doctor and don’t be afraid to tell them the approach you’d like to take.

AKTC’s How to Calm Anxiety Series

How to Calm Anxiety is going to be a series of posts here on Anxiety Killed The Cat and this is just the first one so stay tuned!

With each post I’ll be focusing on a particular aspect, or angle, and discussing specific ideas on how to calm down and overcome your anxiety and also stop panic attacks. Keep an eye out for the next post!

Please remember that you’re not alone and you definitely don’t have to struggle with how to calm anxiety on your own, so please comment below or even send me an email.

  • nayyer khan

    sensation pass through all body,feel so low,ican not really describe the feelings

    • Ashleigh James

      It’s hard to put into words, isn’t it?

  • Ndeshipanda

    Had a serious anxiety attack this morning and this worked for me.

    • Ashleigh James

      I’m so glad I could help! Thanks for visiting Anxiety Killed The Cat. :)

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