6 Tips To Stop An Anxiety Attack.
I do encourage others who are struggling with anxiety but the truth is, it still effects me from time to time, too. It’s just how I deal with it over the last few years has changed and I wanted to share with you what I’ve learned so maybe it can help you too!
1. Name it. Say out loud “I feel anxious.” Sometimes if my anxiety is causing me to be snippy with the kids, I will say something like “I am a little anxious right now, give me just a minute to figure out what’s going on.” Even if they don’t understand “anxiety”, they will see that you’re trying to work through some feelings, which can encourage them to talk about their own big feelings instead of holding it in. 🔥Hot tip: Sometimes being snippy with the kids is how a parent first recognizes they are starting to feel anxious, so look for that cue.
2. Breathing. How important is this one, right? Seems simple enough, but if you don’t control your breathing the right way, you can actually hyperventilate (which is what I use to do). What works for me is breathing in for 5, hold for 3 and breathe out for 7, always breathe out longer than you breathe in. 🔥 Hot tip: This method also can calm an upset stomach. Works for me!
3. The two L’s! Lavender and Lemon. I keep a bag of old fashioned lemon drops (I get mine at Hobby Lobby) in my purse and also lavender essential oil. The citrusy tartness of the lemon drop and using your sense of taste is going to ground you. I learned this technique when I was in a trauma survivors group and even though I dislike citrus flavor, this worked for me. Also the lavender is a very calming smell and helps to relax you. 🔥 Hot tip: If you have an actual lemon handy, cut it open and bite into it. It helps instantly by focusing your mind on the bitterness happening in your mouth.
4. Putty. What do you need this for, right? When I was dealing with a lot of anxiety, I kept it with me and at the first sign of anxiety, I would play with it. 🔥 Hot tip: If you notice your kids presenting some anxiety, pull your putty out of your purse and they will be helping to alleviate anxiety through play.
5. Close your eyes. If you aren’t driving and have a minute to close your eyes, this helps with being overwhelmed by what’s going on around you. The visual stimuli all around us can add to the effects of an anxiety attack. 🔥 Hot tip: If you have earbuds or noise cancelling headphones where you can listen to soothing music or whatever calms you, this can help if there are a lot of sounds around contributing to your anxiety. I wear earbuds to do my grocery shopping. Helps with social anxiety!
6. Find a focus object. If you aren’t a fan of closing your eyes, instead, on one single object and list everything you notice about it. When you’re focusing on that object, use your breathing. 🔥 Hot tip: Counting the objects in a room is also very helpful.
The best way for me to explain it is that feelings of anxiety are usually coming from a place of overwhelm. A big event, trauma trigger or other things can take you to that place, so if you can focus and engage your senses as your body and mind calm down, you can better deal with what’s causing the anxiety attack.
The best part about these techniques is that once you’ve practiced them, you realize that the control you have over your emotions and anxiety is far greater than the events causing them. But hopefully you’re also in therapy working through the stuff. Especially if you find yourself struggling often.
I’m just a girl who has dealt with a lot of anxiety and has learned what works for me and hoping passing it along can help someone else!
Peace. Love. Mental Wellness.
-M
Relatively Monica 