As someone who has had anxiety for many years and experienced my fair share of panic attacks, I have come up with several different rituals and methods for dealing with anxiety and panic attacks in the moment. The following list are my go-to methods.
1. Count things near you. The way this works, for me, is when I feel myself starting to become more anxious or panicked I will try to count the number of things that share one characteristic around me. Examples of this include, but are not limited to: things that are soft, things that have smell, things to sit on, things of a certain color, things that are coarse or rough, etc. Counting can help distract from the trigger of one's anxiety and can also be something friends can help with when you're in a group. I tend to use the counting method when I'm in public.
2. Making yourself a snack (not something pre-made!). Personally cooking is very relaxing for me. It is calculated and just like in math, if you use the right formula, you're going to get the right answer. This method helps twofold; first you get something in your tummy which is helpful because anxiety and panic attacks can leave you very drained. Second, making yourself a treat helps to reassure you that you can do things and they are good. Often times anxiety can be caused by feelings of being bad at "important" things; you did poorly on an English test, your self portrait looks more like your uncle, or you lost your race. It's all OK, just make yourself a snack and remember that it's all a process.
3. Write a letter. Write a letter to yourself, to your anxiety, to your trigger, to your significant other, grandparent, or some made up person -- your childhood imaginary friend. You do not have to send the letter but I have found that getting my feelings and thoughts into words is often so hard that I can't focus on anything else and thus distract myself from my anxiety or panic. However, I am still dealing with the anxiety head on. I usually do this for anxieties that effect me deeply and are long lasting because when you can put you're fear into words, somehow you can understand why better. Writing a letter about why my tea getting cold gave me an anxiety attack may seem strange but reading the letter later can help me realize it was mostly about the passage of time and getting older, and when you know whats really bothering you, you can begin to work with it.
4. Stim toys! There are some great everyday objects that can be stimmy or you can buy specific toys online and occasionally in stores. Things you may have in your house now that you can stim with can include: silly putty, play-doh, kinetic sand, bells, bubble wrap, bouncy balls -- especially if they light up or have glitter in them, many everyday kitchen supplies can be used to make different slimes and putties that are nice to play with and they're fun to make, fabrics of different textures, sand paper of different textures, tearing paper, mixing paint, spinner rings and so on. My favorite stims include clicking my nails, pressing the home button on my phone, and a chewy necklace from http://www.stimsastic.com (they make many stim toys). Stimming just helps, I don't know how else to say it -- it is grounding and makes me feel present.
5. Taking a shower. Try to feel every bead of water as it hits your skin, slowly wash your hair and body, do a deep conditioning, and if you shave do so. Be very mindful of your actions and remain present, try not to let your mind wander from the task. Much like number 2, taking a shower is something nice to do for yourself that after doing you will feel better. If you really want to treat yourself take a bath! Use the overpriced bath bomb you splurged on, make a cup of tea, put on a face mask, whatever makes you feel pampered. Taking care of yourself in a basic but luxurious way boosts self-esteem and can help anxious thoughts diminish.
6. Go for a drive. Driving is a mentally active activity and puts anxiety in the backseat. just drive around town with no destination and come back when you feel better, make a playlist for these drives of songs that make you happy. For an extra boost of feel better invite a friend and go to that yummy place thats kinda far away. Or drive through a carwash and watch all the different colors the soaps make. Driving, for me, is one of the most soothing things, especially at night. Driving can help you feel in control and also provides a little vacation from your regular routine.
7. Make a playlist or burn a CD for a friend. Doing something for others provides a deep sense of accomplishment. Making playlists is fun too. If playlists and CDs aren't your thing think of other things you can do for someone else. Make cookies for the family, help a sibling or friend with their chores, take some photographs of a persons pet and get the best one framed. Little favors for others build into bigger things, strengthen your relationship with that person, make you feel good, and help you remember the people who matter to you.
8. Make something. I know the previous one kind of covered that but this is more about a hobby. If you cross stitch, or knit, or sculpt, or anything else, during an anxious state is a great time to put some work into a project. Working on a project helps focus your minds and gives you a creative outlet of your choosing. If you don't already have a creative hobby consider picking one up. Wood working, landscaping, gardening, pottery, needle crafts are all big ones but you could also learn to play an instrument or start reorganizing things around your home, anything can be creative and anything can be a hobby, just be sure you like it and it doesn't add to your anxiety.
9. Read. Everyone has unread and half-read books in their home, so pick one up. Reading is relaxing and allows you to direct your own little movie or live in that world, even just briefly. Reading is also a great way to learn about why things are certain ways, to learn about history, and different opinions. A well read person is almost always interesting to talk with, so why shouldn't you be one yourself?
10. Go for a walk or a run. Get outside, bring your dog if you have one, and get some fresh air. A walk or a run gives you time to think about what is making you anxious while also providing a way to get away from your anxiety. It also has the added benefit of being good for you all around, fresh air and sunlight in proper doses have never hurt anyone. You'll also sleep better that night.
11. Watch a movie. When you don't have the energy for anything else, a movie or a few episodes of your favorite show is a great way to transport yourself to another place and take your mind off whats going on outside. I'm not advocating that you don't deal with your anxiety, but just leaving it alone and letting yourself become absorbed into another world is sometimes just what you need to make yourself better.
