I'm going to be straight up with you guys: anxiety can be really debilitating, and it loves to appear at the worst times. Whether it decides you've had too good of a week, or it decides to knock you down further on a terrible day, anxiety plays by its own rules. But you don't just have to sit there and take it! I'm not a medical professional, but I've learned a lot of strategies through years of panic attacks. Putting up a fight can be exhausting, but here are some quick tips that can help if you're starting to feel panicky.
Glitter Jars
Being rather fond of sparkly things, this is one of my personal favorite tips. You get a mason jar, fill it most of the way with water, and then add a few hearty spoonfuls of your favorite color glitter. The idea is that you shake it up, and then focus on watching all of the glitter settle. By the time the glitter is all settled, your breathing should be returning to normal.
Thumb Breathing
Yeah, you read that right. Putting your thumb in your mouth and blowing on it is extremely soothing. The reason this works is because it stimulates the vagus nerve, which then slows your heart rate. Another, less obvious way to do this is by breathing cool air on the base of your thumbnail. Either way, doing this before a presentation in class made me vibrate less, so I'd recommend it!
4-7-8 Trick
This kills two birds with one stone: not only does it calm you down, but it can help you fall asleep too! It's also super subtle, so if you don't want to alert unsuspecting neighbors, this is your friend. You breathe in for 4 seconds, hold it for 7, and then exhale for 8. The reason this little trick works is because typically breathing is very shallow during anxiety attacks, and this forces you to take in more oxygen, forces the oxygen to saturate your blood, and forces you to expel all of the carbon dioxide from your lungs.
Blow Bubbles
I don't have biological reasoning for why this one works. You could pretend the bubbles were your stressors and then pop them. Or you can just watch them float away peacefully. Either way, bubbles.
Make a List
This doesn't necessarily have to be a to-do list. You could make a list of everyone you love, everything you're looking forward to you, or of all your favorite memories. As long as it's positive, you're on the right track. This helps to reorganize your thoughts in a time when it feels like your brain has been hit by a tornado.
And above all, remind yourself that you're safe, you're loved, and you will be okay. This is only temporary.
