How to Stop an Anxiety Attack - Guided Walkthrough of The Activate Method

Jun 20, 2025

Feeling overwhelmed by anxiety? Discover a step-by-step guide to tackle anxiety attacks with the Activate Method. Learn why traditional deep breathing might not help and how physical movement can alleviate stress. Uncover techniques like brain dumps to release anxious thoughts and the pivotal question to break free from the anxiety cycle. The discussion emphasizes engaging physically and emotionally to regain control, providing practical strategies to navigate through panic and reclaim your calm.

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INSIGHT

Calm Down the Fight/Flight Response

Trying to force yourself to calm down or think your way out of an anxiety attack usually doesn't work.
You need to address the fight/flight/freeze response first before thinking clearly.

ADVICE

Use Physical Movement to Calm

Burn off stress chemicals with physical movement like brisk walking, jumping jacks, or wall squats.
Keep moving until your heart rate slows and breathing steadies to calm the anxiety attack.

ANECDOTE

Emma's Wilderness Therapy Anxiety Story

Emma shared a story about working wilderness therapy and handling overwhelming responsibilities that triggered nausea and dizziness.
This experience helped her realize her symptoms were an anxiety attack caused by accumulated stress and avoidance.

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Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

Are you in the middle of an anxiety attack or feeling that rising wave of panic? Your body’s going haywire—shaky hands, racing heart, dizziness, nausea—and it feels like there’s no way out.

In this video, I guide you step-by-step through my favorite way to stop an anxiety attack in its tracks. It’s called The Activate Method, and it’s more than just deep breathing or trying to "think calm." This is a guided walkthrough that tackles your fight/flight/freeze (FFF) response head-on using physical movement, emotional release, and practical problem solving. In this anxiety attack relief video, you’ll learn:

-Why deep breathing might not work to stop panic attacks when you're overwhelmed

-What causes anxiety attacks (spoiler: it's not always what you think)

-The exact steps I use to calm down and reset during an anxiety attack

-How to burn off stress chemicals through movement

-How to do a powerful brain dump to get anxious thoughts out of your head

-The one question to ask yourself to break the cycle of anxiety

-Why avoiding emotions and stress can make anxiety worse

Whether you’re facing panic attacks, work stress, emotional overwhelm, or that “trapped” feeling, this video walks you through how to reclaim control—step by step.

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Therapy 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. In 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.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.