An anxiety attack tool kit: Try these tools to manage your symptoms.

1. Rub your belly.

Anxiety is in the future, but our body is in the present. So when we do something physical, something in the "now," we have an increased ability to move our attention off of the anxiety.  Effectively, this brings us to a more mindful place and also serves to give us something to do. 

Try rubbing your belly, rubbing your hands together, or rubbing your thighs. Then bring your attention, your mindfulness, into the physical connection. How does it feel? Do your hands feel warm when you are rubbing them together or rubbing them on your belly? Focus on the warmth and visualize that as a spot of growing comfort and calm.  It may feel odd or silly at first but the more you try this, the better you will become at letting go of the anxious thoughts and redirecting your focus.

2. Take three deep mindful breaths.

Focusing on our breath is perhaps the best way to counteract anxiety. Taking deep breaths activates our parasympathetic nervous system, which literally calms down our nerves. It is our sympathetic nervous system that causes us to "fight or flight" and feel the anxious feelings through the release of adrenaline and cortisol. So breathing activating our parasympathetic nervous system to shut off the sympathetic nervous system and stops the further release of these chemicals that manifest as anxiety.

Taking a slow deep breath through your nose and then releasing it through your nose allows you to begin this process of calming yourself.  With attention on the air as it comes in and leaves your nostrils and fills your chest, you are increasing your ability to be mindful and this helps calm you.  Continue rubbing your belly if that's helping. The more you take these deep mindful breaths, the more you are guiding your body to calm down.

3. Count your breaths.

When we are anxious, our emotional center—the amygdala—is essentially working on overdrive and our fight-flight-freeze response is activated. This in turn activates the release of stress chemicals and our amygdala thereby "hijacks" our nervous system.  Counting our breaths is an excellent way to counteract this and send a signal for our nervous system to relax.

So while taking deep breaths, count. Count up to 5 while you inhale, then continue counting to 10 as you exhale. Start again with 1, 2, 3, 4, 5 on your next inhale then 6, 7, 8, 9, 10 on the next exhale. A simple breathing and counting exercise can go a long ways towards stopping an anxiety spiral.

4. Release your muscles.

When our minds are filled with thoughts that create tension, our bodies become tense!    A tight body leads to a tightly wound mind. So it's helpful to work to consciously relax our body so that we also relax our mind.   A physical relaxation exercise can help.... scan your body for any tension and relax it as you go.  A walk can help, preferably out in nature...amongst the trees, on a trail, or just in a pretty neighborhood.

5. Write your feelings.

When your mind is filled with anxious thoughts, pick up a pen and paper and start writing! Make a list, or write a paragraph.  It doesn't even need to make sense... perhaps it is just a stream of consciousness, a to-do list, or even a gratitude list. By writing your thoughts, you are removing them from your mind and storing them on paper.  This simple practice can help release them from your mind.