After suffering from OCD and generalized anxiety disorder for years, plus panic disorder for just about a full year now, I thought I would share some tips and tricks that I have that work the best for me! Hopefully they may help you as well.
- DEEP BREATHING
- IT’S ALL ABOUT THE BREATHING.
- I use an app called CalmKeeper on my iPhone, which has an orb that expands and deflates. Whenever it expands you breath in, and when it deflates you breath out. This is basically resetting your breathing to a normal pace and helps you avoid hyperventilation. Of course you do not need an app to do this, you basically breath in for 3 seconds, hold it for a couple of seconds, and then breathe out for 3 seconds, then repeat until you calm down. This is the one technique that has NEVER FAILED. I do this immediately at the 1st sign of an anxiety/panic attack.
- If possible, do things that may distract you. I like to use my phone and play my favorite games like Color Switch and Candy Crush. You can also listen to music, read, etc. The CalmKeeper app that I use also has games and mind exercises to distract and help you as well! NOTE: I AM NOT SPONSORED BY CALMKEEPER! I just love their app that much.
- If there is no way to distract yourself or take yourself away from the situation, sometimes you just have to freely accept it. Part of the reason a panic attack persists, is that you try to resist it or to fight it, which is exactly what it wants to do since. Hence, if you try to keep fighting it or just keep running away, you are feeding into the panic more. There is a quote that says, “Whatever you resist, persists.” This is completely true with panic/anxiety attacks. If you just let yourself realize what is happening and know that nothing is going to hurt you, it will eventually subside since you are not giving in to your fight or flight response. This of course takes some practice, but once mastered, is always very helpful!
I hope you enjoyed reading my tips, and hopefully find them helpful! If you have any questions, or just want to give some feedback or other tips so we can all help each other out, feel free to leave a comment below!
Thank you for reading!