How to calm yourself during an anxiety attack?
I don’t think my anxiety is that bad.If I calm myself a little bit,I turn out fine.
When I have an anxiety attack,I get extremely nervous with a racing heart.
How do I calm myself?
Chosen Answer:
A therapist would call this “grounding techniques”
What is involved is to access one or more of your 5 basic senses – focusing on it – until the danger is passed. This is a way to re-direct your mind on purpose, and to avoid feeling the negative feelings.
Single focus example –
For a person who becomes easily upset, purpose to carry a smooth rock in your pocket. At a time of stress this person would hold and rub the rock, blocking out all other thoughts, concentrating on the shape and feel of the rock in their pocket.
Multi-focus example –
Recognizing negative or upsetting thoughts, purpose to access each of the 5 senses. Look in your immediate area for:
5 colors
4 sounds
3 different textures to touch
2 smells
1 change the taste in your mouth – gum, candy, etc mint works well here
by: Hope
on: 31st May 11
20 de May, 2011 at 9:00 pm
What you need to do is take deep breaths the reason for this is breathing deeply will slow down your heart beat, and allow you to think and make rational decisions, after about ten seconds try and change the topic on your mind, such as watching television. If this doesn’t work continue to take deep breaths. And try to relax, try to avoid tensing up.
20 de May, 2011 at 9:16 pm
A therapist would call this “grounding techniques”
What is involved is to access one or more of your 5 basic senses – focusing on it – until the danger is passed. This is a way to re-direct your mind on purpose, and to avoid feeling the negative feelings.
Single focus example –
For a person who becomes easily upset, purpose to carry a smooth rock in your pocket. At a time of stress this person would hold and rub the rock, blocking out all other thoughts, concentrating on the shape and feel of the rock in their pocket.
Multi-focus example –
Recognizing negative or upsetting thoughts, purpose to access each of the 5 senses. Look in your immediate area for:
5 colors
4 sounds
3 different textures to touch
2 smells
1 change the taste in your mouth – gum, candy, etc mint works well here
21 de May, 2011 at 1:25 am
Breathing techniques for anxiety are very helpful. This is one technique that you can try, hope it helps:
“1. The Sigh Breath
This is a very simple technique, easy to remember for the next time anxiety knocks on your door. It will relieve the tension in your neck and chest area also.
Breathe in through your nose – in a moderate (not very deep) way – slowly. Pause and hold the air inside for just a second – then let it out slowly through your mouth. Make your exhale as long as possible – this is the key. Pay attention to every second of it – especially to that moment that exhaling has finished – that silent moment before the next inhale.
As you repeat this for the second time – take a look around you and what’s going on around you – quietly.
You can repeat this 3-5 times until your feel your entire body is relaxed.”
23 de May, 2011 at 10:30 am
There’s lots of relaxation techniques such as breathing techniques, and guided imagery that can help. Also just learning to tolerate the anxiety and recognizing catastrophic thoughts can be helpful. You are right, anxiety is a good thing! It keeps us safe, but some people just have a little too much anxiety that isn’t necessary.