{"id":150799,"date":"2023-07-23T13:48:46","date_gmt":"2023-07-23T17:48:46","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/150799"},"modified":"2023-07-30T16:10:31","modified_gmt":"2023-07-30T20:10:31","slug":"so-youre-having-an-anxiety-attack-the-calm-down-method-for-stopping-anxiety-attacks","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/150799","title":{"rendered":"So, You’re Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)"},"content":{"rendered":"<div class=\"jetpack-video-wrapper\"><iframe loading=\"lazy\" title=\"So, You&#039;re Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)\" width=\"660\" height=\"371\" src=\"https:\/\/www.youtube.com\/embed\/WGG7MGgptxE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\r\n\r\n0:00 Introduction\r\n0:28 How to stop an anxiety attack\r\n\r\nCheck out my free course, Grounding Skills for Anxiety, Stress, and PTSD, here: <a href=\"https:\/\/courses.therapyinanutshell.com\/grounding-skills-for-anxiety-stress-and-ptsd\/?utm_medium=YTDescription&amp;utm_source=YouTube\" target=\"_blank\" rel=\"noopener\">https:\/\/courses.therapyinanutshell.com\/grounding-skills-for-anxiety-stress-and-ptsd\/?utm_medium=YTDescription&amp;utm_source=YouTube<\/a>\r\n\r\nLooking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: <a href=\"https:\/\/betterhelp.com\/therapyinanutshell\" target=\"_blank\" rel=\"noopener\">https:\/\/betterhelp.com\/therapyinanutshell<\/a>\r\n\r\nLearn more in one of my in-depth mental health courses: <a href=\"https:\/\/courses.therapyinanutshell.com\/?utm_medium=YTDescription&amp;utm_source=YouTube\" target=\"_blank\" rel=\"noopener\">https:\/\/courses.therapyinanutshell.com\/?utm_medium=YTDescription&amp;utm_source=YouTube<\/a>\r\nSupport my mission on Patreon: <a href=\"https:\/\/www.patreon.com\/therapyinanutshell\" target=\"_blank\" rel=\"noopener\">https:\/\/www.patreon.com\/therapyinanutshell<\/a>\r\nSign up for my newsletter: <a href=\"https:\/\/courses.therapyinanutshell.com\/free-resources\" target=\"_blank\" rel=\"noopener\">https:\/\/courses.therapyinanutshell.com\/free-resources<\/a>\r\nCheck out my favorite self-help books: <a href=\"https:\/\/kit.co\/TherapyinaNutshell\/best-self-help-books\" target=\"_blank\" rel=\"noopener\">https:\/\/kit.co\/TherapyinaNutshell\/best-self-help-books<\/a>\r\nCheck out my podcast, Therapy in a Nutshell: <a href=\"https:\/\/tinpodcast.podbean.com\/\" target=\"_blank\" rel=\"noopener\">https:\/\/tinpodcast.podbean.com\/<\/a>\r\n\r\nTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.\r\nIn therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life’s direction.\r\nAnd deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love <a href=\"https:\/\/www.churchofjesuschrist.org\/comeuntochrist\/believe\" target=\"_blank\" rel=\"noopener\">https:\/\/www.churchofjesuschrist.org\/comeuntochrist\/believe<\/a>\r\n\r\nIf you are in crisis, please contact the National Suicide Prevention Hotline at <a href=\"https:\/\/suicidepreventionlifeline.org\/\" target=\"_blank\" rel=\"noopener\">https:\/\/suicidepreventionlifeline.org\/<\/a> or 1-800-273-TALK (8255) or your local emergency services.\r\nCopyright Therapy in a Nutshell, LLC\r\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/CvP1nvsuesS\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\r\n<div style=\"padding: 16px;\">\r\n\r\n&nbsp;\r\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\r\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\r\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\r\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\r\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\r\n<\/div>\r\n<\/div>\r\n<div style=\"padding: 19% 0;\"><\/div>\r\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\r\n<div style=\"padding-top: 8px;\">\r\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\r\n<\/div>\r\n<div style=\"padding: 12.5% 0;\"><\/div>\r\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\r\n<div>\r\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\r\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\r\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\r\n<\/div>\r\n<div style=\"margin-left: 8px;\">\r\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\r\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\r\n<\/div>\r\n<div style=\"margin-left: auto;\">\r\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\r\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\r\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\r\n<\/div>\r\n<\/div>\r\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\r\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\r\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\r\n<\/div>\r\n&nbsp;\r\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/reel\/CvP1nvsuesS\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">A post shared by Ralph Leaman (@ralphleaman)<\/a><\/p>\r\n\r\n<\/div><\/blockquote>\r\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>","protected":false},"excerpt":{"rendered":"<p>0:00 Introduction 0:28 How to stop an anxiety attack Check out my free course, Grounding Skills for Anxiety, Stress, and PTSD, here: https:\/\/courses.therapyinanutshell.com\/grounding-skills-for-anxiety-stress-and-ptsd\/?utm_medium=YTDescription&amp;utm_source=YouTube Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https:\/\/betterhelp.com\/therapyinanutshell Learn &hellip; <a href=\"https:\/\/effectsofanxiety.net\/archives\/150799\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">So, You’re Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)<\/span><\/a><\/p>\n","protected":false},"author":886,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[409],"tags":[696,37683,16124,37682,37538,37543,37539,37542,37544,37541,37540,37545,19,37603,37610,37597,16121,37684,37608,37607,37606,37609,36857,37602,37601,37605,37604,37600,16120,37598,37599,37686,35251,953,42666,957,35380,23,57,37685,42229],"class_list":["post-150799","post","type-post","status-publish","format-standard","hentry","category-health","tag-anxiety","tag-anxiety-and-10","tag-anxiety-and-depression","tag-anxiety-and-depression-10","tag-anxiety-and-depression-association-of-america","tag-anxiety-and-depression-in-teens","tag-anxiety-and-depression-medication","tag-anxiety-and-depression-memes","tag-anxiety-and-depression-statistics","tag-anxiety-and-depression-symptoms","tag-anxiety-and-depression-test","tag-anxiety-and-depression-treatment","tag-anxiety-attack","tag-anxiety-attack-symptoms","tag-anxiety-blanket","tag-anxiety-definition","tag-anxiety-disorder","tag-anxiety-game","tag-anxiety-help","tag-anxiety-in-children","tag-anxiety-lyrics","tag-anxiety-meaning","tag-anxiety-medication","tag-anxiety-medications","tag-anxiety-meds","tag-anxiety-pathophysiology","tag-anxiety-quiz","tag-anxiety-quotes","tag-anxiety-relief","tag-anxiety-symptoms","tag-anxiety-test","tag-anxiety-test-free","tag-anxiety-treatment","tag-depression","tag-emma-mcadam","tag-mental-health","tag-overthinking","tag-panic-attack","tag-social-anxiety","tag-test-anxiety-strategies","tag-therapy-in-a-nutshell"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/150799","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/886"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=150799"}],"version-history":[{"count":3,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/150799\/revisions"}],"predecessor-version":[{"id":150985,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/150799\/revisions\/150985"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=150799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=150799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=150799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}