Coping Mechanisms

@MindVoyager

Thanks for posting this, I think it can be a great asset to the anxiety support subcommunity for sure! Very great coping mechanisms that can be used for sure with anxiety! ❤

Panic attacks are often the result of shallow breathing. One responds (unconsiously) to stress by rapid, shallow breathing. This triggers a feeling of tightness in the chest or suffocation, which leads to more shallow breathing. One can break this cycle by engaging in tactical breathing. Breathe in for 5 counts. Hold for 5 counts. Exhale for 5 counts, being careful only to relax the muscles that were holding the air in -- not to forcibly blow the air out. Hold (that is, don't inhale) for a 5 count, and then begin the cycle again. This also tends to slow the heart rate, and so can help in multiple ways. The 5 count hold after exhaling will feel weird at first, so it's a good idea to practice this technique in advance and get used to it. Think of that hold as taking a break from everything, including breathing.