How To Reduce Anxiety and Panic Attacks
1. Deep Belly Breathing. Inhale 5 counts from belly and exhale slowly on 5 counts. Repeat 5-10 times.
2. Guided Imagery. Think of a peaceful place that you have been that makes you feel calm and brings happy memories. This could be the beach, your grandma’s farmhouse, the mountains, your last vacation you went on, hanging out with your friends, etc. Imagine this happy place wherever it may be in DETAIL -remembering as much as you can with your eyes closed(how did it feel, how did it smell, who was there, what feelings are you experiencing) Do this until you begin to feel more calm.
3. Exercise for at least 10 minutes! Put on some music and dance! Take a peaceful walk around your house, outside or at the gym, do a YouTube video exercise program, take a fitness class, do some jumping jacks in front of the TV. Lift some 5-pound (or higher) weights. Use your imagination- what is your ideal exercise???
4. Music Therapy. Make a playlist of relaxing music or any kind of music that puts a smile on your face. Have your headphones ready and press play!! Or put on Pandora to your favorite music channel. Find a way to have easy access to your favorite music and listen to it for 30 minutes.
5. Aroma Therapy: buy a diffuser and some essential oils and breath in the aroma. Or just get a bottle of essential oils (Walmart has them) and dab a little on your risk. Breath in. Lavender and peppermint are very relaxing!!!!
6. Distract yourself by Closing your eyes if you believe you are being triggered by your surroundings. By closing your eyes, you are taking a ‘timeout’ from your trigger. Slowly open your eyes after a few minutes and notice a positive ‘shift’ in your perspective.
7. Distract yourself by Focusing on one object. For example, look at that lamp. Notice every detail of that lamp from the color of it, the shape, the size, how bright the lightbulb illuminates the room, etc. Focus on the chosen object until you calm down.
8. Distract yourself by Talking to someone. Go speak to a family member, coworker or friend. If you are alone, call someone up and chat it up until you calm down. I know this is counterintuitive of what you want to do (isolate) but talking to someone is a way to reset your brain into realizing that you are okay!!!!
9. Distract yourself by counting backwards from 100. Repeat 3 times.
10. If you are in counseling, process what triggers you the most with your therapist and develop more personal strategies that could help your situation specifically.
11. Consult a medical doctor (your primary physician or psychiatrist) if the problems persist even after using these techniques on a regular basis. Medication can help along with these tools.
Remember, Anxiety is our mind’s way of bullying our body. Use these techniques and more that you find will work for you to tell anxiety that it cannot live within you anymore!
It is time to take control of your anxiety and panic attacks today!