1. When you feel an anxiety attack starting, apply the 3-3- 3 rule.
Look around and name three things you see. Then say the three sounds you hear. Finally, the three parts of your body; Move your wrists, fingers and arm. Applying this rule as soon as you feel an anxiety attack starting will help you get rid of the anxious thoughts spinning at light speed in your mind and calm down.
2. Stand up and keep your body upright.
When we are anxious or afraid, we lean forward with subconscious motivation and try to protect the upper part of our body, where our heart and lungs are located. As a quick fix to this natural reaction, throw your shoulders back and stand up with your body upright. Thus, you can help you calm down by giving your body the message that everything is normal.
3. Focus on the present moment.
Anxiety is a state of mind focused on the future. Focus yourself on the present instead of worrying about what's going to happen next. Ask yourself “What exactly is happening right now?”, “Am I safe?”, “Is there anything I should be doing right now?” ask. Consciously remind yourself that there is nothing to worry about. If necessary, make an “appointment” with yourself to re-evaluate your concerns at a different time of day. In this way, you can direct the unlikely scenarios floating around in your mind to a certain time period and continue your day calmly.
4. Deep breaths.
Deep breaths help you calm down. You don't have to worry about focusing on a certain number of breaths as in different exercises, it is enough for your breaths to be deep and even. This way, you can calm down and refocus.
5. Rename what you are experiencing.
Panic attacks can make you feel as if you are having a heart attack or as if you are going to die. At such moments, you can tell yourself that what you are experiencing is a panic attack, that it is actually a harmless and temporary situation, and that there is nothing you need to do. Remind me of this. Reiterate that the physical symptoms you experience are not signs of impending death, but symptoms of the fight & flight mechanism that keeps you alive.
6. Recheck the accuracy of your thoughts.
People with anxiety often find themselves in tremendous anxiety because they focus on the worst possible possibility. Re-evaluate how realistic these thoughts are. For example, if a presentation you have to give at work causes you anxiety, think not that you will fail, but that you are prepared for this presentation and that you will be successful in the end, even if some things go wrong. Re-evaluating your fears helps you train your brain against worrying thoughts.
7. Keep yourself busy.
Stand up, go for a short walk, or do something physical to distract you in the moment. Distracting your mind from the anxious thought patterns it has learned will allow you to regain control.
8. Stay away from sugar as soon as you feel a crisis is about to begin.
Although reaching for a piece of chocolate is the first thing that comes to many of our minds when we are stressed, research shows that excessive sugar consumption negatively affects anxiety. When you feel an anxiety attack starting, drink a glass of water or consume foods high in protein instead of turning to sugary foods. Since the digestion of protein foods will be slower, your body will be able to use the energy coming from it while collecting itself.
9. Get a second opinion by calling your relatives.
Call a close friend or family member and share the anxious thoughts in your mind with them. Saying your thoughts out loud to someone else will help you look at these thoughts from a new perspective.
10. Watch a funny video.
Research shows that laughter has many positive effects on our psychological and physical health, as well as being effective in reducing anxiety. Beginning of anxiety attack Distracting your attention from anxious thoughts with a funny video when you feel stressed will help you both relax and smile.
In addition to instant solutions for people experiencing psychological problems related to anxiety, longer-term solutions such as psychological support that will make it easier for them to manage their situation are very important.
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