Anxiety attacks can be overwhelming and debilitating, racing thoughts, worrying a lot, and maybe even irritable. Anxiety attacks are also known as Panic Attacks or Panic Disorder and can come on suddenly.
Yes, we all know just breathe through it. In through your nose and out through your mouth... Even as a therapist I want to say blah blah blah when I hear someone say breathe. Sometimes breathing doesn't work and that is okay. Here are a few things to try when you need other options for breathing.
Count
Count the number of blue things you see in your room, lamps, pillows, chairs, whatever it is just count something. List out multiplication, addition, or any type of simple math to engage your thinking brain.
Recite Facts
List phone numbers, birthdates, addresses, and any factual numbers you know. Just list them.
Smell Something
Pull out some fragrant lotion, oils, clean laundry, spices, and focus on the scent.
Move your Body
Go outside, stretch, jump, go on a gentle walk or a run depending on your unique needs. Moving your body can help move the nervous system through the physical anxiety state.
Cold Water or Ice
Hold ice packs, splash your face with cold water, or even jump into a cold shower for a few seconds.
Untangle knots, organize items by color or cuddling up with a pet can also be grounding tools in times of high anxiety or stress. Engage your senses and don't be afraid to get creative with ways to help yourself. Frequent anxiety and panic attacks are rooted in deeper issues that are frequently triggered. If you need help for anxiety or panic attacks, reach out to someone in your area, you don't have to suffer.
If you or a loved one are suffering from anxiety or panic, contact me to learn about ways I may be able to help you. My office is located in the Claremont Village, which conveniently neighbors La Verne, San Dimas, Upland, Ontario, Glendora, Rancho Cucamonga, and other Inland Empire, Orange County, and Los Angeles County cities.
