Anxiety is a natural bodily response. If you’re overwhelmed at work, anxiety kicks in. If you have limited time to complete a to-do list, anxiety kicks in. If you don’t know how a situation will pan out, anxiety kicks in. But these instances don’t necessarily trigger anxiety attacks.You see, anxiety attacks are different. Anxiety attacks are “sudden episodes of intense fear or anxiety and physical symptoms based on a perceived threat.” They can be unpleasant, scary, and physically debilitating. Thankfully, there are some effective ways to combat them. Let’s discuss.
The 5-4-3-2-1 Method
One powerful tool often taught in therapy is the 5-4-3-2-1 method. This calming exercise is designed to help you detach from your immediate reality, allowing you to focus on something outside of the anxiety bubble. It’s a simple yet effective technique that can empower you to regain control during an anxiety attack. Here’s how to do it:
- Look at five separate objects and focus
- Listen for four distinct sounds and distinguish what sets them apart.
- Touch three separate objects and consider their texture and temperature.
- Identify two different smells and acknowledge them.
- Name a food or beverage you can taste and describe it.
Muscle Relaxation Techniques.
One of the most common symptoms of an anxiety attack is muscle tension. This is why many healthcare professionals recommend muscle relaxation techniques. Progressive muscle relaxation, in particular, is a reassuring method that focuses on releasing tension from one muscle group at a time until your whole body is fully relaxed.
Talk to Yourself
When an anxiety attack is looming, it’s important to remember that anxiety is a state of mind. But the good news is that the brain is a muscle, and the more you train it to behave a certain way, the easier it becomes. So, if you feel an anxiety attack coming on, talk to yourself. Remind yourself that you’re not in real danger, and focus on reassuring phrases, calming sentences, and logical processes. This self-talk can be a powerful form of support during a difficult time.
Go for a Walk
Being physically active can reduce anxiety, and the same applies when you’re in the midst of an attack. Even though you may feel it’s impossible to get off the couch, stand up straight, and walk, do it. Moving your body can shift your mental state. If you can do it outdoors, even better!
Relocate
Removing yourself from your current location because of anxiety is not weak. In fact, a simple relocation to a quieter room or an outdoor area can alleviate anxiety. Taking that sensory input away will give you the space to focus on breathing techniques, muscle relaxation, or whatever else you have in your toolkit to combat anxiety.