Tips for Anxiety attacks

[cereal123]

What are your ways to overcome your anxiety when it is happening? I have been dealing with anxiety attacks nearly everyday.

[Hidden]

Have you tried the headspace app? It helps me

[jiyanmi]

There's this method called "grounding". This creates a feeling that you are in control of what's happening. Grounding method has this 5-4-3-2-1 technique.

Find:

a) 5 things you can see;

b) 4 things you can feel;

c) 3 things you can hear;

d) 2 things you can smell; and

e) 1 thing you can taste (if there is none available, you can just rely on your imagination)

Grounding worked for me when I had a panic attack at one point and felt detached from reality. Hope this helps!

[Michalbaner]

Anxieties are often caused by wrong programming of the stress reaction. It is called sympathetic dominance (fight or flight). Basically the mind triggers a fear response to a stimulus that is not harmful such as sounds or smells etc.

What you need is to send a signal to your mind that it is safe and that it can move away from sympathetic dominance (fight or flight) to parasympathetic dominance (calmness). This is how you do it:

1. sit upright and put your palm on your belly button.

2. start breathing through nose down into the belly, feel your palm expanding up and down. If it doesn't you are breathing shallow.

3. Now start inhaling to the count of 8 slowly through nose

4. Exhale to the count of 8 through the nose

5. You can keep your eyes closed and play a soft calming music at the same time

6. DO this until you start feeling more calm and grounded. Perform this exercise for 10 minutes 3 times a day and your panic attacks will slowly start to decline

Good luck!