Experiencing panic attacks or sudden bouts of overwhelming anxiety can be daunting. It can make you feel like you're losing it and getting out of control for no reason. Some people even report, “It comes out of nowhere and makes me feel like I’m going crazy…”

Well, there’s good news. There are proven practical and effective techniques rooted in behavior therapy that can help you reduce these fears and regain control.

As a therapist specializing in cognitive-behavioral therapy (CBT) and solution-focused approaches, I have witnessed the transformative impact of these methods with many of my clients seeking relief from the grip of anxiety. If they can find lasting relief, so can you.

In this post, I will share five powerful strategies to alleviate anxiety and regain control. With practice, you'll learn to unhook from overwhelming feelings more quickly to regain control.

Under each step, you’ll find what we call “thought shifter declarations.” To get free faster when the anxiety comes on, it is important that you say out loud these positive declarations. Let’s get started.

Step 1: Identify and focus on your strengths and resources

When anxiety arises, tap into your inner strengths and coping resources. Take slow, deep breaths and reflect on past experiences where you successfully handled challenging situations. Recognizing your strengths can shift your focus from feeling overwhelmed to feeling empowered.

Thought Shifter Declaration: "I have faced challenges before, and I have the inner strength and resources to handle this situation just like I did before. I can do it now!"

Step 2: Redefine anxiety as a signal for intentional change

View anxiety as a signal for growth rather than a loss of control. Explore the underlying message it conveys and identify areas in your life that need attention or adjustment. Reframing anxiety as an opportunity for self-reflection and positive change redirects its energy.

Thought Shifter Declaration: "This anxiety is a signal for growth, and I embrace the opportunity to reflect, adjust, and make positive changes in my life. It’s time—I've put this off long enough."

Step 3: Set small, achievable goals

When anxiety strikes, break down challenges into small, achievable goals. Focus on one specific action you can take in the present moment. By concentrating on realistic goals, you shift attention away from overwhelming thoughts and create a sense of progress and control.

Thought Shifter Declaration: "Right here, right now, I will set small goals that will make my life better and happier. I’ll take one small step at a time, celebrating each achievement along the way—one moment, one thought at a time."

Step 4: Replace anxiety with a new mindset

Use solution-focused therapy techniques to replace anxious thoughts with resilience and confidence. Ask yourself empowering questions like:

"If my anxiety vanished suddenly, what would be the first sign it was over?" "If this anxiety holds a message about an area of my life needing change, what would it say?" "If anxiety took a physical form, how would I confidently interact with it?" "In my anxiety prevention toolbox, there is one unusual and powerful tool I will use to eliminate stress, and that tool is..."

Thought Shifter Declaration: "Right now, I will ask myself empowering questions to shift my focus from problems to solutions, decreasing my anxiety."

Step 5: Replace negative thinking with gratitude

Practice deliberate gratitude and foster a positive outlook on life. Reflect on and appreciate the positive blessings in your life, no matter how small. Challenge negative thinking patterns by consciously focusing on positive aspects. This mindset reset can reduce anxiety's grip on your mind.

Thought Shifter Declaration: "I have so much to be thankful for... Things like... And every single day, I choose to focus on these blessings. I will cultivate an attitude of gratitude, reducing anxiety's grip on my mind."

By incorporating these techniques into your life, you can effectively manage anxiety symptoms and regain control. Remember, developing these strategies as new, replacement habits takes practice and patience.

These methods work well if you put them into action on your own. But you can speed the process by seeking help from a professional therapist who specializes in anxiety and stress issues.