How to Calm Anxiety/Panic Attacks
Anxiety and panic attacks are the absolute worst and can be debilitating 😣
⛈️Here are 5 things I do when I feel anxiety and panic starting to take over:
🌸 TEMPERATURE CHANGE
-Whether it’s going outside and breathing in the cool air, letting a fan blow on your face, or washibg your face and hands with cold water, a cold temperature change is a way to release endorphins and mood chemicals in our brains to calm down our fight or flight response!
🌸LAYING FLAT ON YOUR BACK
-This can be on the ground or on your bed. Laying flat on your back is a way of grounding your body. I recently had a bad panic attack with scary physical symptoms and just laying on the floor on my back completely calmed my body down. This has worked wonders for me!
🌸GO ON A WALK
-I know the last thing someone struggling with panic and anxiety want to do while they’re feeling an attack is leave the house to go on a walk. Last week I was stuck in bed and was scared to leave my bed. I forced myself on a walk. It gave my brain something new to focus on. It completely calmed my brain and stopped my panic before it got worse.
🌸TALK TO A SOMEONE
-Talk to someone you trust and love and get those feelings and emotions out. I am blessed to have family, friends, and a counselor who are there for me all the time when I feel off. Sometimes just letting someone know how I am feeling helps me get out those bad feelings and lowers the level of anxiety I’m feeling.
🌸READ A BOOK ABOUT ANXIETY/PANIC
-I recently started reading a book about someone who struggled with health anxiety just like me! It was relatable and gave reasons our body feels scary symptoms while having panic and anxiety. I felt the book helped me and gave me the reassurance I needed to remind myself I am okay. :)
My morning and night wellness routine
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Anxiety and panic attacks can significantly detract from your overall quality of life. Many people experience these overwhelming feelings, yet few know how to address them effectively. Temperature changes, like cold water on your face or outdoor air, can release feel-good endorphins. Grounding techniques, such as lying flat on your back, help re-center your body during an attack. The importance of reaching out to someone you trust cannot be understated; just sharing your feelings can bring massive relief. Additionally, reading relatable materials can provide comfort and reassurance during tough times, helping you understand the sensations of anxiety. Consider exploring mindfulness practices as well, like meditation or deep breathing exercises, which can also alleviate anxiety symptoms. Finding what works best for you may take time, but integrating these techniques into your routine can ultimately lead to a more peaceful state of mind.
Watch sensory baby videos with them dancing fruits. It’s really grounding.