--- title: "How To Stop An Anxiety Attack: Strategies From Our Therapist" description: Anxiety attacks can be frightening and overwhelming. These easy-to-follow steps from our therapist can help you relax and feel calm again. image: https://blog.healthone.ca/hubfs/Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(81).png --- [Skip to content](https://blog.healthone.ca/how-to-stop-an-anxiety-attack-strategies-from-our-therapist#main-content) [![HealthOne-CMYK](https://blog.healthone.ca/hs-fs/hubfs/HealthOne-CMYK.png?width=250&height=51&name=HealthOne-CMYK.png)](https://blog.healthone.ca/) - [healthone.ca](https://healthone.ca/) - [Our Story](https://healthone.ca/about-us/) Open main navigation Close main navigation - [healthone.ca](https://healthone.ca/) - [Our Story](https://healthone.ca/about-us/) Mental Health # How To Stop An Anxiety Attack: Strategies From Our Therapist Anxiety attacks can be frightening and overwhelming. These easy-to-follow steps from our therapist can help you relax and feel calm again.   ![Ramneet Lotey, Social Worker](https://blog.healthone.ca/hubfs/Ramneet.png) Reviewed by: Ramneet Lotey, Social Worker ![](https://blog.healthone.ca/hubfs/clock.svg)Last Updated: September 18, 2026 . ![](https://blog.healthone.ca/hubfs/Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(81).png) Last Updated: September 18, 2026 . ### Table of Content Emotions are like the weather: they come, and then they go. Clear skies can turn into snowstorms, and happy thoughts can turn into anxious ones.  The difference is that meteorologists can warn us about bad weather before it strikes. Can you imagine if it worked the same way with our feelings?  “Anxiety attack approaching.” “High levels of stress in the forecast tonight.” “90% chance of overwhelm at 8:00 pm.” If only it were that easy! We can’t exactly *predict* when an anxiety attack will happen. What we can do, however, is learn how to *cope* during those moments when we feel like we’re stuck in the eye of the storm.  *“*Intense anxiety and emotions can be very challenging,” says [Ramneet Lotay, a therapist at HealthOne.](https://healthone.ca/our-team/#mental-health) “But I like to remind my clients that it’s just an emotion, and all emotions eventually pass. When you learn strategies to help you cope with these intense feelings, it can make dealing with them feel significantly easier.”  We sat down with Ramneet to learn more about anxiety attacks and how to stop them.   ## What Is an Anxiety Attack? Let’s start with the basics: what is anxiety? Anxiety is when our bodies and minds respond to a perceived threat. It’s normal to feel anxious from time to time, like before an exciting event or taking an exam at school. But in cases like these, your anxious thoughts and feelings subside after some time.   In comparison, someone who suffers from an *anxiety disorder* will experience anxiety to the point that it negatively affects their quality of life. It might interfere with their sleep, social functioning, relationships, or career. The [DSM-5](https://dsm.psychiatryonline.org/action/doSearch?AllField=dsm+5) recognizes several anxiety disorders, including Generalized Anxiety Disorder, Social Anxiety Disorder, Panic Disorder, and many more. Although anyone can experience an anxiety attack, Ramneet shares that it’s more likely to happen if you suffer from an anxiety disorder.  “An anxiety attack — or basically intense anxiety — usually builds up gradually,” she says. “There can be various triggers, like giving a presentation at work or the thought of getting on a plane when travelling.”  An anxiety attack is usually related to a specific fear or worry about the future. Some examples of negative thought patterns that can cause an anxiety attack include:  - **C**atastrophizing. This is when you assume the worst about a situation. - **Fortune telling. This is when you overthink future events.** - **Mental filtering. This is when you only focus on the negative side of situations.** You might obsess over these thoughts and feel like your mind is going a million miles a minute. “It can be really overwhelming – almost like your mind is a hamster wheel going really fast,” Ramneet says.   ## What Does an Anxiety Attack Feel Like? As we mentioned, an anxiety attack is usually triggered by something specific. It can include a combination of intense emotional and physical symptoms, such as:  - Feelings of worry, restlessness, and fear - A faster heartbeat and shortness of breath - Tightness/pain in the throat or chest - Sweating, chills, or hot flashes - Shaking, trembling, or numbness - Stomach pain/nausea The experience of intense anxiety can vary from person to person. You might experience all, or only a few, of these symptoms during an anxiety attack.  ![](https://blog.healthone.ca/hs-fs/hubfs/Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(78).png?width=900&name=Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(78).png) ## How Long Do Anxiety Attacks Last? “Generally, an anxiety attack can last anywhere from 5 to 20 minutes,” Ramneet explains. “They can even last a few hours, but it depends on the person.”  If you wake up feeling anxious and continue to feel this way throughout the day, for example, you have more time for your emotional and physical symptoms to snowball. Is an anxiety attack the same thing as a panic attack, though? Professionals identify the two as different mental health challenges. Let’s take a look at the main differences between them.  ## Panic Attack vs Anxiety Attack Panic attacks and anxiety attacks share similarities but are ultimately two different things. The main differences are:  - How quickly it happens. According to Ramneet, panic attacks come up without warning and are a lot more sudden. In comparison, an anxiety attack develops gradually over time. - Why does it happen? Panic attacks often happen without an identifiable trigger or reason. In comparison, anxiety attacks usually happen in response to a specific event in the future. - Severity of symptoms. The physical symptoms of a panic attack are much more intense. Another difference is that someone experiencing a panic attack will normally feel intense fear, fear of dying, or a sense of detachment. These are not typical symptoms of an anxiety attack. Both of these experiences can be troubling and difficult to deal with. If you suffer from frequent panic attacks, you should consider visiting a mental health professional so you can receive professional help. You should also consider therapy if you suffer from intense bouts of anxiety — but in the meantime, you can learn strategies to help you cope in the future.  We asked Ramneet for her top recommendations on how to stop an anxiety attack.  ## How to Stop an Anxiety Attack Does it feel like your mind is going a million miles a minute? These helpful tools and strategies from Ramneet can help.  Her first recommendation is a basic one, but it works. “The most important step is to practice deep diaphragmatic breathing,” she says. It might sound easy, but these techniques make it especially effective.   “The steps to breathing correctly are to breathe in slowly through your nose and fill up your stomach with air like you’re filling up a balloon. Hold it for a couple of seconds, then breathe slowly out of your mouth like you’re blowing out candles on a cake,” she explains.   As soon as you find your thoughts racing or your heartbeat getting quick, try breathing this way for five minutes to try and relax your body and mind.   “I always remind my clients that anxiety is an intense emotion, but just like every emotion, it doesn’t last forever. Eventually, it will pass.”  Another technique Ramneet recommends for dealing with anxiety attacks is a physical grounding exercise. “This one really helps because it allows you to stay present in the moment. When we’re anxious, we’re not present because we’re either stuck in the past or worried about the future.”  Look around the room/space you’re in and try to identify:  - 5 things you can see. - 4 things you can touch. - 3 things you can hear. - 2 things you can smell/taste. - 1 positive thing you can say about yourself. Using your senses can be incredibly useful for getting out of your head and focusing on your reality. Let’s say you start to feel symptoms of an anxiety attack before an important Zoom meeting with your coworkers. This exercise might look like this:  - I see birds flying outside, my laptop, a mug of coffee, my agenda, and my water bottle. - I can feel the chair I’m sitting on, the sweater I’m wearing, my laptop keys under my fingers, and my phone. - I can hear cars honking outside, birds chirping, and a Spotify playlist. - I can taste coffee and smell the candle I have burning. - I’m doing my best, and I’m proud of myself. The more you practice these strategies, the more intuitive they’ll become. With the right tools in your toolkit, you’ll be able to stop – or reduce – an anxiety attack when it happens.  ## Therapy for Anxiety Attacks ![Ramneet](https://blog.healthone.ca/hs-fs/hubfs/Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(80).png?width=900&name=Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(80).png) As important as it is to know strategies to cope, you should always consider visiting a professional if you deal with anxiety. Small amounts of anxiety are normal – and even helpful – in our lives. But when it becomes more frequent and interferes with your life, that’s where a [therapist](https://healthone.ca/mental-health/)can come into play.  “Therapy can be beneficial because it can teach you healthy coping mechanisms and strategies to manage your anxiety,” Ramneet shares. “We’re not trying to get rid of your anxiety; we’re just trying to manage it. CBT can be really effective in helping people with anxiety. It challenges unhealthy thinking patterns and helps people find healthier ways to think about situations.”  CBT is a common form of talk therapy used by psychotherapists and social workers alike. We’ve written additional posts about CBT, including [what it is](https://blog.healthone.ca/what-is-cbt-cognitive-behavioral-therapy-explained-by-our-therapist), [mental health conditions it can treat](https://blog.healthone.ca/5-mental-health-conditions-cognitive-behavioral-therapy-can-treat), and [how it can help you deal with stress and anxiety](https://blog.healthone.ca/how-cognitive-behavioral-therapy-can-reduce-your-stress-and-anxiety).  Therapy is also a great option because many clients find it beneficial to speak with a trusted individual about their struggles. Talking to a friend or family member can certainly help, but a third party is also a valuable resource to have. They can provide objective opinions about your thoughts, feelings, and beliefs with the ultimate goal of helping you improve your mental health.   “I use a very strengths-based approach while helping clients so they can recognize what they’re doing well,” Ramneet adds. “We often forget about the positive and focus on the negative. But it’s so important to recognize our strengths, good qualities, and challenges we’ve overcome!”  ## Need a Therapist in Toronto? ![Therapist](https://blog.healthone.ca/hs-fs/hubfs/Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(81).png?width=900&name=Website%20Blog%20Images%20Part%205%20-%20900%20x%20600%20(81).png) If you suffer from intense anxiety or anxiety attacks, you might be hesitant to reach out and get help. But for many people, therapy is the turning point that allows them to take control of their life again.   A therapist will provide you with one-on-one counselling to understand the struggles you’re going through. They’ll listen, support you, and recommend strategies you can implement outside of the therapy room. At HealthOne, our therapists offer counselling both in-person and virtually so you can speak with a therapist from the comfort of home.  Dealing with difficult emotions can be troubling, but just like the weather, they always pass. With the right tools in your toolkit, you can prepare yourself for even the scariest of storms. Some tools can be self-taught, like the strategies outlined in this blog post. Others can come from a trusted professional like Ramneet Lotay, our [therapist in Toronto](https://healthone.ca/mental-health/).  We hope these strategies are helpful and support you in living an inspired life. One life. Live Inspired.   [Book a free meet & greet to learn how our therapists can help you.](https://healthone.ca/toronto/mental-health-therapy-to/) ![](https://blog.healthone.ca/hubfs/see-icon.svg) ### Frequently Asked Questions 1\. Is my therapy session confidential? Our team believes that confidentiality is a cornerstone of all forms of talk therapy. We understand that knowing you can speak openly and honestly with your therapist helps to build a strong relationship and feel more secure about your experience.   All of HealthOne’s therapists are legally and ethically bound to keep their sessions confidential. Your therapist must get your written consent to release personal health information about you to any other member of your healthcare team, including a consultation about your treatment with your family doctor or psychiatrist. 2\. How many sessions do I need? SHORT TERM THERAPIES • 1 to 6 SESSIONS Some therapies are short and quick. You can use our services to help manage stress or find a solution to your unique circumstance using short-term focused approaches.   MEDIUM TERM THERAPIES • 6 to 12+ SESSIONS Some therapies require a medium-length process. You can use treatment for mood problems like depression, relationship or anxiety concerns.   MORE INVOLVED THERAPIES • 12+ SESSIONS Lengthier treatments, which depend on your symptoms, are available for more stressful concerns. There are treatments to help with recurring problems such as relationship patterns, mental illness, health conditions, impulse control issues such as disorderly eating, online addictions, problematic substance use, and trauma.   HealthOne’s team is available to guide and support you as you manage and reduce stress, optimize your mental stamina, improve your mood, get rid of distractions caused by anxiety, anger, and depression, and avoid work-related burnout. 3\. How much is therapy at HealthOne? Our therapy services provided by social workers and psychotherapists at HealthOne cost $180 for an individual session and $225 for couples counselling. Written by: [![](https://blog.healthone.ca/hubfs/health-one.svg)](https://healthone.ca/) ![Ramneet Lotey, Social Worker](https://blog.healthone.ca/hubfs/Ramneet.png) Reviewed by: **[Ramneet Lotay](https://healthone.ca/our-team/#mental-health)** Ramneet is a Registered Social Worker (OCSWSSW, OASW) with a Master of Social Work from the University of Windsor and a Bachelor of Social Work (Honours) from York University. She supports individuals facing mental health and addiction challenges, specializing in anxiety, depression, trauma, anger management, self‑esteem, and domestic violence. HealthOne is a Toronto-based health and wellness centre bringing medical, dental, skin, rehab, mental health and more together under one roof. With three GTA locations and over 200,000 patients served, HealthOne is redefining how Canadians access modern, connected care. [Meet our Clinicians](https://healthone.ca/our-team/) Share on: [![Share on Facebook](https://blog.healthone.ca/hubfs/f-icon.svg)](https://www.facebook.com/sharer/sharer.php?u=https://blog.healthone.ca/how-to-stop-an-anxiety-attack-strategies-from-our-therapist) [![Tweet](https://blog.healthone.ca/hubfs/insta-icon.svg)](https://www.instagram.com) [![Share on LinkedIn](https://blog.healthone.ca/hubfs/in-icon-1.svg)](https://www.linkedin.com/shareArticle?mini=true&url=https://blog.healthone.ca/how-to-stop-an-anxiety-attack-strategies-from-our-therapist) [![](https://blog.healthone.ca/hubfs/back-arrow.svg) Back to Main Blog](https://blog.healthone.ca/) ###### Related Posts [How Cognitive Behavioral Therapy Can Reduce Your Stress and Anxiety](https://blog.healthone.ca/how-cognitive-behavioral-therapy-can-reduce-your-stress-and-anxiety) [Read More](https://blog.healthone.ca/how-cognitive-behavioral-therapy-can-reduce-your-stress-and-anxiety) [5 Mental Health Conditions Cognitive Behavioural Therapy Can Treat](https://blog.healthone.ca/5-mental-health-conditions-cognitive-behavioral-therapy-can-treat) [Read More](https://blog.healthone.ca/5-mental-health-conditions-cognitive-behavioral-therapy-can-treat) [What is CBT? Cognitive Behavioural Therapy Explained By Our Therapist](https://blog.healthone.ca/what-is-cbt-cognitive-behavioral-therapy-explained-by-our-therapist) [Read More](https://blog.healthone.ca/what-is-cbt-cognitive-behavioral-therapy-explained-by-our-therapist) [Coping with Anxiety Disorder: What It Is and How to Get Help](https://blog.healthone.ca/coping-with-anxiety-disorder-what-it-is-and-how-to-get-help) [Read More](https://blog.healthone.ca/coping-with-anxiety-disorder-what-it-is-and-how-to-get-help) [What Does Depression Feel Like? 3 Warning Signs and How to Get Help](https://blog.healthone.ca/what-does-depression-feel-like-3-warning-signs-and-how-to-get-help) [Read More](https://blog.healthone.ca/what-does-depression-feel-like-3-warning-signs-and-how-to-get-help) [Understanding Social Anxiety Disorder: It’s More Than Being Shy](https://blog.healthone.ca/understanding-social-anxiety-disorder-its-more-than-being-shy) [Read More](https://blog.healthone.ca/understanding-social-anxiety-disorder-its-more-than-being-shy) [6 Physical Symptoms of Depression That are Often Overlooked](https://blog.healthone.ca/6-physical-symptoms-of-depression-that-are-often-overlooked) [Read More](https://blog.healthone.ca/6-physical-symptoms-of-depression-that-are-often-overlooked) [Mental Health Matters: 3 Signs You Need a Social Media Detox](https://blog.healthone.ca/mental-health-matters-3-signs-you-need-a-social-media-detox) [Read More](https://blog.healthone.ca/mental-health-matters-3-signs-you-need-a-social-media-detox) [6 Benefits Couples Counselling Can Have On Your Relationship](https://blog.healthone.ca/6-benefits-couples-counselling-can-have-on-your-relationship) [Read More](https://blog.healthone.ca/6-benefits-couples-counselling-can-have-on-your-relationship) #### [Endless ways to take care of **yourself** Explore numerous self-care options for your mind and body.](https://healthone.ca/#familydoctor) [Start Here![meet-white-arrow](https://blog.healthone.ca/hubfs/meet-white-arrow.svg)](https://healthone.ca/choose-your-location/) ### Related Blogs ![Nelani Ratnalingam, Social Worker](https://blog.healthone.ca/hubfs/Nelani.png) Nelani Ratnalingam, Social Worker #### [Understanding Social Anxiety Disorder: It’s More Than Being Shy](https://blog.healthone.ca/understanding-social-anxiety-disorder-its-more-than-being-shy) There’s more to social anxiety than just being shy. We interviewed our therapist to learn more about social anxiety, the symptoms, and how to get... [Read More](https://blog.healthone.ca/understanding-social-anxiety-disorder-its-more-than-being-shy) ![Nelani Ratnalingam, Social Worker](https://blog.healthone.ca/hubfs/Nelani.png) Nelani Ratnalingam, Social Worker #### [6 Physical Symptoms of Depression That are Often Overlooked](https://blog.healthone.ca/6-physical-symptoms-of-depression-that-are-often-overlooked) It can be difficult to pinpoint depression. We sat down with our Psychotherapist to uncover the physical symptoms to look out for that are often... [Read More](https://blog.healthone.ca/6-physical-symptoms-of-depression-that-are-often-overlooked) ![Adam Brotherwood, Social Worker](https://blog.healthone.ca/hubfs/Adam.png) Adam Brotherwood, Social Worker #### [Mental Health Matters: 3 Signs You Need a Social Media Detox](https://blog.healthone.ca/mental-health-matters-3-signs-you-need-a-social-media-detox) With many of our daily interactions happening on social media, our brains could sometimes use a break. Our Therapist outlines 3 signs you might need... [Read More](https://blog.healthone.ca/mental-health-matters-3-signs-you-need-a-social-media-detox) [![Health\_one](https://blog.healthone.ca/hs-fs/hubfs/Health_one.png?width=246&height=42&name=Health_one.png "Health_one")](http://www.healthone.ca) - [healthone.ca](https://healthone.ca/) - [Our Story](https://healthone.ca/about-us/) [linkedin-in icon](https://www.linkedin.com/company/healthonetoronto/) [facebook-f icon](https://www.facebook.com/healthonetoronto) [instagram icon](https://www.instagram.com/healthonetoronto/) Copyright © 2026, HealthOne Inc. [Privacy Policy](https://healthone.ca/privacy-policy/)