Whenever I am feeling stressed out, before I spiral into an anxiety attack, I can take a step back and reevaluate my feelings, take a break and then resume my activities. However, if I am unable to do this, to take the time to really think about my emotions and take a break, anxiety attacks may occur.
Anxiety attacks are scary. At the moment, it’s completely understandable if you are at a loss during one, especially if you don’t have the time to prepare beforehand. You really feel like the rug is being pulled from right under you. Symptoms of anxiety attacks, cited from Anxiety Centre, can be some or all of the following: “overwhelming fear, losing control, feeling that you might pass out, dizziness, heart palpitations, chest pressure or pain, crying, nausea, depersonalization.”
In the past seven years that I have been assessed with Generalized Anxiety Disorder, I have learned how to prepare for potential anxiety attacks. The following advice is some anxiety coping tools that I have utilized in order to help me bring me back to Earth. I hope I can provide some advice for anyone struggling with anxiety who can benefit from these handy tips.
The first tool is called 5-4-3-2-1. This method is to focus on mindful thinking. Instead of thinking about a million thoughts during a difficult time, you can train yourself to focus on a couple of things at once, which slows your mind down, and ultimately calming you down.
First, think of five things that you can see by looking at your surroundings. Next, think of four things that you are currently touching; this can include the chair that you are sitting on, the clothes on your back, the feeling of wind, etc. Third, think of three things that you can hear, whether it be the whirring sound from the fan or dogs barking outside. Then think of two things that you can smell. Lastly, think of one thing you like about yourself.
This method is commonly referred to as the “grounding method” as it does exactly what the name implies. It grounds you back to reality and connects you back to your surroundings.
Keeping with the “grounding” theme, which is a nearly foolproof way to bring you back to reality during an anxiety attack, the next tool is what I like to call a Grounding Box. If you feel like you are on the brink of an anxiety attack, you can just pull out this handy box of goodies to keep yourself grounded and comfortable. After all, no one knows you better than you know yourself.
In this personalized box, you can include your favorite movies, songs, books, favorite snacks, soaps, candles, blankets, candies and more. You can include whatever you want in the box, whatever is comfortable for you to look back on to help you become calm again. It is all fair game.
The third tool is a physical one called Tense and Release. This technique advises to intentionally become tense in all of your muscle groups and physically calm your muscles. Start with your jaw, tense for 5 to 10 seconds and then let go. Continue on with your shoulders, arms, hands, abdominal area, thighs, calves and feet.
Finally, this is a simple breathing exercise called 4/7/8 that has saved me from choking on my own breath various times during an anxiety attack. Breathe in for 4 seconds through your nose, hold for 7 seconds and release your breath from your mouth for 8 seconds. Repeat this exercise until your breathing becomes regular again.
Hopefully, these grounding tools can help any person who deals with anxiety or stress. It is important to remember that anxiety attacks are temporary and they do not last forever.
