7 Steps for Reducing Anxiety & Panic Attacks

Image a world where you can take control of anxiety and panic attacks. One where you know how use your best tool, yourself. 

In this post and video, I share with you how to reduce anxiety, and anxiety attacks by using the yin yang theory. This theory will provide you with clarity and control the next time you feel anxious or experience a panic attack.

Click to watch my video or continue reading below.

Theory of Yin & Yang

First, let’s familiarize ourselves with yin and yang. You may know this pair as opposites. That they are. However, they also complement one another. As the yin-yang symbol illustrates, yin transforms into yang and yang transforms into yin.

yin yang symbol

An example of this transformation and complementary action are seasonal changes. Spring is the transition from winter to summer. Spring compliments the seasonal change. Same with fall. It is the transition and compliment of summer to winter.

Without the transition of spring and fall, we would live a world that is abrupt and harsh.

Let’s go back to the yin-yang symbol. You’ll also notice that within each side of the symbol resides a circle of the opposite color. White within black, and black within white. To clarify, white is yang and black is yin. This relationship tells us that yin is always within yang, and yang is always within yin. 

yin yang symbol

A perfect example of this relationship is the winter season. Winter is the extreme yin. It is cold. The ground is frozen. Animals hibernate. Vegetational growth is stunted, and the days are shorter. Yet the sun still rises and shines every day during the winter. There lies the yang (sunshine) within winters yin.

Examples of Yin & Yang

To further distinguish between Yin and Yang. Here are a few more examples:

Yin Yang
Dark Light
Rest Activity
Slow Fast
Less More
Soft Harsh
Front of the Body Back of the Body


Our emotions as seen through Yin and Yang:

Yin Yang
Sad Happy
Depressed Joyful
Calm Anxious
At peace Angry


To look specifically at anxiety, when anxious or having an anxiety attack, you’re in a state of yang. Your nervous system is ramped up, your heart is pumping quickly, and you may feel out of control. Thankfully, you can lean on the the theory of yin and yang for transition and to regain balance.

Remember, the yin-yang theory teaches that even though anxiety is an extreme state of yang, deep within us lives yin. That yin simply needs to be activated to balance the yang. Consider it like a tipped scale or a seesaw. 

Application of Yin Yang Theory to Anxiety

Here’s how to use the yin-yang theory to move into balance, clarity and control the next time you feel anxious.

  1. As soon as you begin to feel anxious, remove yourself from the situation or space where the anxiety began. If possible, I recommend going outside.

2. As you remove yourself from the situation, and into a new space, begin taking deep breaths in through your nose and out your mouth. I recommend physically shaking out your arms, legs, and body. This movement will help put you back into your body. It will also move the concentration of energy from your mind and heart through the rest of your body. 

3. With each breath say to yourself, “I am calm,” or “I am safe,” or “I am in control.” These statements will help to relax and call forth your yin state of being. These phrases are a reminder that although you are in a state of anxiety (yang), living within you is a state of calm (yin).

4. Continue walking, shaking and / or pacing in your new space. Repeat the word(s) above and breath in deeply and exhale release out the mouth. 

5. As you begin to feel less anxious and settled, then repeat, “I release my anxiety. I am in control.”

6. Then stand or sit and take three deep inhales and deep exhales. Here you can continue with any statement that resonates with you from the above or consider saying to yourself, “I am ok. I am ok”

7. Before transitioning back into the space you removed yourself from, briefly acknowledge your extreme state of yang. Then smile at yourself and be proud of the transitioning you’ve made from yang to yin.

Remember, yang does not quickly transition into yin. Winter does not transition right into summer. We have spring to complement the transition.

While working with anxiety, give yourself time to transition from yang to yin. From an anxiety-filled/anxious state to calm state.

This application and these steps are a daily practice. Commit to yourself and to your transition.

Want more on this topic? Check out these posts:

Working with Fear! A Fresh Perspective on Engaging with Fear


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Disclaimer: This information is intended for general reference only. It is not a replacement for professional health advice. The content in this post intentionally does not provide dosage information or possible interactions with prescription drugs or other medications. Please contact a certified health practitioner such as a physician of Oriental Medicine or Herbalist before considering use. To schedule an appointment with Malerie, visit the services page.