10 Tips For Anxiety/Panic Attacks

I'm sure some of these have been posted but here are some of my tips. There are tons more tips, but these are my top ten most used tips for having an anxiety or panic attack.

TIPS
1.) Breath in for 4 seconds, hold for 7, and out for 8. It will also help with sleep.

2.) Guided Meditations such as the ones from Guided Mind. (It's a free app with both paid and free mediations, I use it daily.)

3.) Coloring Books can work wonders. I have several different ones including smaller ones I can take anywhere with me.

4.) Take a Walk in nature, or just sit outside. (It's proven that even 5 minutes outside can reduce stress greatly.)

5.) Read a Book (Pick a fantasy or SCI fi book as they will help distract you even more.)

6.) Watch TV, a Movie, or you tube videos. (All can make great distractions)

7.) Play Games (cards, video, table top, board games, or do puzzles) (They force your brain to focus on something else.)

8.) Write- (Keep a small journal with you to write in when your stressed. Write letters to yourself, friends, family, whomever. Stories, poetry, anything you want to write is fine. There is no wrong or right way to do it. Writing is a great therapy and great distraction, plus it may help you to discover your triggers.)

9.) Reach out to someone (Whether is be on here, a partner, friend, family member, hotline, therapist or whomever, Just find someone to talk to. Sometimes just talking helps, I know with me it makes a huge difference. It is about the only way I can work through my attacks.)

10.) Don't over think it, don't try to force yourself out of the attack, it will only make it worse. Just accept the attack, acknowledge the fears, and try to refocus your attention. Tell yourself "I Am FINE, I Am SAFE, This is TEMPORARY."

To help in this use the AWARE Technique

A ~ Acknowledge/ Accept Your Fears & Emotions

Answer Questions

Example Questions:

What does your body feel like?

What does your heart feel like?

What are you afraid of right now?

What is your first thought during an attack?

What is happening around you?

List 3 Sounds you hear

List 3 Smells you smell

List 3 Things you can physically feel and describe how they feel

List 5 Objects of Different Colors you see around you.

Follow Answers To Questions with "It's Okay" or "It's Alright"

End with "It Will Be Over Soon"

W ~ Wait/Watch

Count To 25 (Or Higher As Needed- I Count To 50- With each breath in and out that is 1. Example Breathe in + Breathe Out = 1. Breathe in + Breathe Out = 2. {Also try breathing in for the count of 3, hold for 1-2, and out for 4.)

Observe Responses

Count To 25 Again (If Necessary- Repeat Same steps As Before)

A ~ Action

Tell yourself or out loud "Fine Let's Have An Attack, It Gives Me A Chance To Practice My Coping Skills"

Answer all What ifs? With SO WHAT?

Relax/Tense Body Parts (There are also guided meditations for this technique.)

R ~ Repeat

If Necessary Repeat All Of The ABOVE Steps

E ~END

Don't Force It To End. Keep Rinsing & Repeating Steps Until It Ends

Try Counting To 50 After You have Completed The Steps.

BONUS TIP- DAILY AFFIRMATIONS & GRATITUDE- Every day when you WAKE UP & BEFORE BED say 3 Affirmations & 3 Gratitudes either out loud (Which is most recommended) or to yourself. Also try saying the Affirmations to yourself while looking at yourself in a mirror. Affirmations should always be positive and in present tense. For Example: I AM A Warrior! I AM A Survivor! I AM Happy, Healthy, & Anxiety Free! It may take you a while to get used to doing them, & at first you will feel silly doing it, but I am telling you they REALLY DO WORK. For the gratititudes, you can say them to yourself or out loud (Once again Out Loud is the more recommended way). I thank the universe for all that I have (But you can thank whomever or whatever you want), so the way I phrase them is: Thank You Universe For Today I Am GRATEFUL For My Loving Husband. Thank You Universe For Today I Am GRATEFUL For Having A Roof Over My Head. Thank You Universe For Today I Am GRATEFUL For Getting Through My Day With Minimal Anxiety/Panic Attacks. For the Gratitudes try to make them different each day (Morning and night as well). You can be thankful for anything from something you may view as simple like clean water, the earth, the sun, etc to something complicated like not having an attack, using your coping skills correctly, feeling better, etc. The more gratitude you show, the more you will appreciate what you have and the less you will focus on what you don't have or what stresses you out.

FEEL FREE TO POST ANYMORE TIPS THAT WORK FOR YOU!