How To Stop Anxiety Attacks

The Bestie Messages/Anxiety/How To Stop Anxiety Attacks

Stopping Anxiety Without Alcohol

Anxiety attacks don’t have to be a forever thing.

I know it might not feel that way right now—especially if you’re early sober and the overwhelm is real—but I promise: there’s a path out.

And yes, I’ve seen students go from daily panic attacks to never having one again… after just one class.

So today, I’m giving you the exact tools that helped one of my students go from full-blown anxiety attacks every time she rode public transportation to living anxiety-free.

This might be life-changing for you—or for someone you love. So please feel free to share it with anyone who needs it.

Let’s dive in.

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The Mindset Shift That Ends Anxiety

I used to believe anxiety was forever. That panic attacks were just part of my wiring. That I’d have to live with it, manage it, maybe even white-knuckle it forever.

But then something shifted.

I got so desperate, so stuck between a rock and a hard place, that I had to believe there was another way.

I couldn’t keep living with constant anxiety… but I also couldn’t drink again.

So something had to change. And that something was me.

It started with a tiny willingness to believe: “Maybe someone else has figured this out. Maybe I can too.”

That was the beginning of my freedom.

I'm Not A Doctor.

I’m not a doctor or a therapist. I’m sharing what’s helped me and my students get free.

If something deeper is going on (medical, neurological, toxic exposure, etc.), always consult your doctor. This isn’t one-size-fits-all advice.

But if you're looking for real, practical, body-based tools that have worked for people like us? This might just change your life.

My Friday Night Panic Attacks (A True Story)

When I was 18 months sober, I was chairing a big Friday night recovery meeting in San Francisco.

I did not want the job.

I had a full-blown phobia of public speaking. I used to leave high school English class when it was my turn to read out loud. I’d rather disappear than have all eyes on me.

But I said yes to the role because I was committed to my recovery.

And every single Friday night, I had a panic attack in front of everyone.

I’d sit there, holding the script, hands shaking, reading the preamble…

And inside, I was spinning out, with my mind screaming at me:

“Run. Hand the script to someone else. Get out. Go smoke a cigarette. Just leave.”

(I hadn’t smoked in over a year.)

But I stayed.

I stayed and I had panic attacks.

Every. Single. Week.

What Ended My Anxiety Attacks

It wasn’t instant. But over time, I began learning a new relationship with my body, my thoughts, and my nervous system.

And I watched that transformation happen for my students, too.

One of my early students had anxiety attacks every time she rode BART (the Bay Area’s underground train). She took it daily to get to work at Starbucks, and every ride meant another attack.

But after one class with me, she came back and said that for the first time ever, she didn't have a panic attack on BART!

I'll break down the basics of what worked for her.

What Ended My Student's Anxiety Attacks

When you feel anxiety rising—as soon as you notice it—shift into your senses:

Look at three things around you. Can you read a sign? Notice the colors?

Feel your body in the seat. Notice the texture of what you’re touching.

Hear your surroundings. Focus on specific sounds.

Smell or taste something if it's safe and available.

This is mindfulness in action.

And it’s not about pretending you’re not anxious. It’s about redirecting your attention—anchoring into the present moment instead of spiraling into the thought-feeling loop of anxiety.

She was a student of my first ever course Digital Anxiety Pill. It's helped hundreds of students get free from anxiety, and full on OG Kirsten vibes, yet timeless and transformative AF.

If you want to go deeper, check out Digital Anxiety Pill (click here).

The Anxiety Thought-Feeling Loop
(And How to Interrupt It)

Here’s how it works:

You feel a little anxious.

You start thinking anxious thoughts.

Those thoughts trigger more feelings of anxiety.

Your body releases stress chemicals (like cortisol and adrenaline).

And now you’re physically feeling anxiety… which creates more anxious thoughts.

Cue: full-blown panic attack.

But when you notice that loop early—you can break it.

That’s what my student did. And it’s what I did, too.

Move Your Body

Sometimes, we’ve already dumped a ton of stress chemicals into our system. When that happens?

Movement helps.

Jumping jacks

Stretching

Shaking it off (literally)

Walking

Dancing

Move it through. Let your body discharge what it needs to.

The Story You Tell Yourself Matters

You can choose to believe empowering thoughts.

Even if you’re wrong. (Spoiler: Most of us are wrong about a lot of things, a lot of the time.)

But choosing to believe something empowering—even if it's a stretch—is one of the fastest ways to change your life.

And that starts with moments like these.

TL;DR – How to Stop Anxiety Attacks in Sobriety

Notice the early signs. Don’t wait until you’re mid-panic.

Shift into your senses. Sight, sound, touch, smell, taste.

Tell yourself an empowering story. But don't BS yourself, you can try something like, “Even though I'm anxious AF, I can see I’m safe right now.”

Move your body to discharge stress if needed.

Practice. Rewiring your brain takes repetition.

You Deserve to Be Free.

You’re not broken. Anxiety is not your forever identity.

Your brain can change. Your nervous system can heal. Your life can feel good again.

So if anxiety is gripping you tight right now, I want you to remember:

It’s possible to feel safe again. It’s possible to feel calm. And it’s possible to never have an anxiety attack again.

Walking Into Freedom.

If anxiety attacks have hijacked your peace—whether it’s on public transportation, before a big meeting, or in the middle of the night—you’re not alone.

And you’re not stuck.

Digital Anxiety Pill was designed for moments exactly like these. It gives you simple, fast-acting tools to calm your body, shift out of panic, and train your brain for long-term emotional freedom. With bite-sized videos, soothing audios, and a step-by-step guide, you’ll learn how to stop anxiety before it spirals—and start building a new baseline of calm, courage, and confidence.

You don’t need to white-knuckle your way through anxiety anymore. The tools are here. Let’s get you free.

I WANT ANXIETY FREEDOM