When I'm on the edge and starting to feel an attack coming on I found it useful to do the 5,4,3,2,1 mind exercise.
- 5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
- 4: Acknowledge FOUR things you can touch around you. ...
- 3: Acknowledge THREE things you hear. ...
- 2: Acknowledge TWO things you can smell. ...
- 1: Acknowledge ONE thing you can taste.
It's not the point of getting 'correct' answers, more that my mind is distracted.
I use this too to stop a panic attack when I feel it coming on! Really good way to distract your mind.
I’ve battled anxiety and panic disorder for ten years. At its worst, I struggled to even leave the house or get on a bus.
I would 100% reccomend therapy. I went private because I was at my wits end and had CBT, EMDR therapies and general counselling - I saw my therapist for about 7-8 months on a regular basis and by the end of it I was like a different person.
Still struggle with anxiety sometimes but nothing compared to what it used to be! Lifestyle plays a huge part in managing it for me. Below are things that help me:
- eating a balanced diet. If I have too much sugar it can make me feel jittery, same with caffeine, I didn’t drink caffeine for a few years.
- exercise!! Start small with a walk or a bike ride or try and work your way up to something like jogging or gym classes. The endorphins are so good for combating an anxious day!
- try and get a good nights sleep. Lack of sleep is one of the things that will definitely set me off.
- Reduce alcohol or avoid completely. If I have a big night I know I might suffer with anxiety the next day, as a result I’ve reduced my drinking to once a month or so for special occasions but have considered cutting it out completely!
- Avoid recreational drugs, might seem obvious but I know how common things like coke are in social settings. Drugs affect the part of your brain that is responsible for depression and anxiety and can severely worsen it - it’s honestly not even worth it! Peer pressure can be difficult but my friends know about my anxiety and would never offer me anything or care if I don’t join in.
- Talk about it! Don’t be ashamed or embarrassed. It’s more common than you think and getting it off your chest when you feel anxious will alleviate some of the tension and stress you’re holding on to.
I hope you all feel better soon - anxiety is the worst!
does anyone get physical symptoms? i get lightheaded and feel like i’m gonna pass out and short of breath, also body aches, my doctor said it’s anxiety but i’m worried it’s something else.
Yeah, racing heart, hyperventilating, feeling dizzy, stomach churning, tightness in chest, pins and needles in hands, shaking, sweating. One of my worst panic attacks I had nausea to the point of retching which was horrible
Key thing to remember during a panic attack is you are very unlikely to faint! Your body is in fight or flight so it’s preparing you to fight / run away (like we are still cavemen and women) so you are extra alert and not going to faint.
Light headed feeling is usually from the quicker breathing - too much oxygen. Try pushing your stomach out when you inhale - the equivalent of breathing into a paper bag without the bag, helps reduce oxygen intake.