Anxiety is something we all have. If we didn't, then we wouldn't know what was safe or not. Fight or flight mode wouldn't exist and it would be a very dangerous existence. With some of us, we have this in extreme amounts, debilitating amounts, life-altering amounts. It F*CKING sucks.
I have a lot to say but I will share more of that later on.
Here are my top 5 quick tips I use daily for when I am in what I call " Pre-Panic Attack" State. I hope you might find even one beneficial if you do have extreme anxiety.
These might be helpful tips short term or even long term.
We know the drill: deeply breathe in through our nose from the stomach (mouth closed), hold and slowly release. Repeat. There are lots of methods of deep breathing, I specifically use the square technique. What I do is close my eyes if I am able to (depends if I am in public walking or driving) and envision a square, start at a corner and breathe in through your nose until you have reached the next corner of the square you are visualizing, hold for 5 or so seconds and exhale slowly through your mouth until the next corner is there. Repeat until you've finished going around the square as many times as you need. Deep breathing is so helpful and no one even knows when you are doing it so it can be done anytime, anywhere.
You can play your favorite song, or white noise, ocean sounds, or even just for some silence when things are overwhelming. This is one of the KEY things that helps me calm down a little or keep myself distracted.
Photos of someone or something you love to do. I use my Furbabies as my go-to. Looking at them will instantly switch your thoughts to positive and hopefully that will change your thinking to get you out of that gross scared, can't breathe kind of feeling.
That was a crazy "ah ha" moment for me, of course, you feel like you are the center of the store or work or wherever you might be but that is anxiety talking. Most people are just doing their regular thing and not thinking about everyone else like people with extreme anxiety might be. So try to just let yourself know you are doing well, just breathe and take baby steps with what you need to get done for the day.
BE KIND TO YOURSELF
There are many types and levels of anxiety, as well methods that might work for other, these are just a few that I find the most helpful for myself when I need to breathe and be calm before I have a complete panic attack.
I hope you can take something from this, or even one of these methods.
Please share what you do when you are in this crappy mindset and need it to change.