These things do happen… I may be able to cope with my anxiety but I still have panic attacks from time to time. I have found three things that help me in those moment.
- Manage my breathing – this is my first go-to strategy. Try to slow your breathing. Do the stereotypical, “breathe in… breathe out.” It takes practice and time but it helps me slow everything down and feel more in control.
- 5 senses – think of things for each of the 5 senses. It’s a bonus if you can do something with them. For example, I think of my sense of touch – petting my dogs. It’s a mental bonus if I can actually pet my dog as I think of the sensation. Go through every sense and really think about them. It takes your attention away from the attack and helps you ground yourself in the present.
- Rule of 3 – think of 3 positives, 2 deep breaths, and 1 goal or thing you can work on related to your current anxiety. This is something I made up for myself and especially works when I have anxiety resulting in overthinking or negative self talk.
What helps you when you have a panic attack or high anxiety?
Dealing with an attack or anxiety? Try the strategies above or below in the comments. If you haven’t already, consider talking with a doctor or family member about your anxiety.
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