During an anxiety attack, it’s essential to have coping strategies in place that can help you manage your symptoms and calm down quickly.
Progressive Muscle Relaxation
Progressive Muscle Relaxation is a relaxation technique that involves tensing and then relaxing specific muscle groups to reduce stress and anxiety. Here are the steps to performing Progressive Muscle Relaxation:
- Find a comfortable position, either sitting or lying down.
- Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
- Start with your toes and tense them for five seconds, then release the tension and relax for 10 seconds.
- Move up to your legs and repeat the process of tensing for five seconds and relaxing for 10 seconds.
- Repeat this process with your stomach, chest, arms, hands, shoulders, neck, and face muscles.
- Focus on each muscle group as you tense and release it, becoming fully aware of how each muscle feels when it is relaxed.
By practicing Progressive Muscle Relaxation regularly, you can lower overall tension in your body and reduce anxiety symptoms. It can also help improve sleep quality and relieve physical symptoms like headaches or muscle pain.
Incorporating Progressive Muscle Relaxation into your daily routine can be an effective way to manage anxiety naturally without medication. It’s important to note that if you have severe anxiety or a mental health disorder, it’s best to seek professional help from a qualified mental health professional who can provide more personalized treatment options for your needs.
Visualize Relaxing Scenarios
When you’re feeling overwhelmed and anxious, it can be helpful to escape to a different mental space through visualization techniques. Here are some visual scenarios that may help you relax and calm down:
- Imagine yourself floating in a peaceful ocean, feeling weightless and free.
- Picture yourself walking through a serene forest, surrounded by tall trees and chirping birds.
- Envision yourself lounging on a warm beach with the sound of waves gently crashing on the shore.
- Visualize yourself curled up in a cozy blanket reading your favorite book or watching your favorite movie.
- Picture yourself lying in a hammock, swaying gently with the breeze under a shade of trees.
These visualizations can help distract your mind from stress-inducing thoughts and provide temporary relief for anxiety symptoms.
Grounding Techniques
Grounding techniques can help you stay present and calm when you’re feeling anxious or overwhelmed. Here are some strategies to try:
- Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Take slow, deep breaths while visualizing roots extending from your feet into the ground.
- Repeat a comforting phrase or mantra to yourself, such as “I am safe” or “I am strong.”
- Use a sensory object like a stress ball or fidget toy to keep your hands occupied.
- Focus on the physical sensations of your body, such as the feeling of your feet on the ground or the sensation of your breath moving in and out.
- Use imagery techniques to imagine yourself in a peaceful setting like a forest or beach.
- Practice progressive muscle relaxation by tensing and releasing each muscle group in your body one at a time.
Remember that not every grounding technique will work for everyone – it’s important to find what works best for you and make it a part of your anxiety management routine.
Thought Stopping
One of the techniques for coping with anxiety attacks is thought stopping. This involves interrupting negative thoughts that fuel anxiety by replacing them with more positive ones.
When you feel anxious, try to catch yourself thinking negatively and tell yourself to stop those thoughts from continuing. Then, replace those negative thoughts with more positive affirmations like “I am in control” or “I can handle this”.
Another way to apply thought stopping is by using distractions such as counting backwards from 100 or reciting a favorite quote or mantra. The goal is to break the cycle of anxious thinking and redirect your mind towards something more productive and calming.
Positive Self-Talk
Positive self-talk involves changing negative thought patterns into more positive ones by re-framing our internal dialogue. When we are feeling anxious, it’s easy to fall into a cycle of catastrophic thinking that reinforces our worries and fears.
For example, if we’re nervous about giving a presentation at work, we might tell ourselves “I’m going to fail and look stupid” or “Everyone will think I’m incompetent”.
Instead, try using positive affirmations like “I am capable and prepared for this presentation” or “I have valuable insights to share with my colleagues”. By consciously challenging negative thoughts with more realistic and uplifting statements, we can build confidence in ourselves and reduce feelings of anxiety.
Self-Soothing Methods
Sometimes self-soothing can be beneficial when dealing with anxiety and overwhelming emotions. Here are some techniques that can help you to feel more centered and calm:
– Take a warm bath or shower
– Listen to calming music or sounds
– Use aromatherapy, such as candles or essential oils
– Wrap yourself in a cozy blanket
– Enjoy your favorite comfort food or drink
– Engage in a hobby that brings you joy, such as coloring, baking, or knitting
– Practice gentle yoga or stretching
– Spend time in nature, whether it’s a walk in the park or sitting by a body of water
– Pet an animal, if possible
– Use a weighted blanket or stuffed animal for comfort
Remember that everyone is different, so find what works best for you. These simple self-soothing methods could be helpful during stressful situations and provide a sense of relief when anxiety feels too overwhelming.
