With the causes and consequences of intense states, you need to work on a consultation with a psychologist, but what to do if an anxiety attack or even a panic attack happened to you in the moment?
The first thing you need to do is to return your consciousness to your body, to the present moment, they also say “to ground yourself,” says the psychologist. Ulyana Zavyalova .
Here are a few such techniques that you can use if you or someone close to you is "overwhelmed."
Here and now
The technique helps to get out of an anxiety attack and even weaken a panic attack. You can do it together, listing to each other, or to yourself as many as possible:
- Everything that you feel with your body now, both inside (trembling, heart beating, heat in the chest...), and outside (feeling shoes on your feet, underwear, tight clothes...). When all the bodily sensations have been named, move on to the next point.
- Everything you see. A whole list, listing one after another...
- Everything you hear now (your breathing, the rustling of clothes, the sound of a passing car...)
- All the smells that are around
- Taste in your mouth, move your tongue to feel and name it.
By the time all these points are listed, your condition will change noticeably.
Inhale-exhale
When we exhale longer than we inhale, the brain signals the body to relax. You need to exhale through your mouth with your lower jaw relaxed, it's good if it's noisy or with a sound.
You can also place the palm of your left hand on your forehead and stay in this position for a while until it "lets go". This is a real life hack, it helps with headaches!
Ground yourself
In a situation of strong anxiety, direct your attention to the body. Feel the floor/ground with your feet, if you are sitting and your legs are crossed, put them straight. If it is possible to take off your shoes, take them off, feeling your left sole firmly standing on the ground/floor, then the right one. Consciously, slowly, one by one.
Lean your back against the wall or the back of a chair if you are sitting. Feel this support with the entire area of your back. Focus your attention on each part of your body, trying to move it, tense it or relax it.
Start with one foot, then move your attention to the second, then the shins, knees, thighs, pelvis, buttocks, etc. Consciously, slowly, going through each part of yourself.
After finishing with the neck, then the head, mentally look over the whole body and move a little. In a situation of strong emotions, doing this exercise will help you focus.
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These techniques are situational and help in the moment here and now, they do not get rid of unwanted emotions forever. But, they give the resource to cope with yourself!
If your emotions are off the charts occasionally, contact a psychologist or psychotherapist to clarify their causes and further work with your condition.
Be healthy in body and soul!
Expert: Ulyana Zavyalova
