10 anti-panic attack tricks therapists swear by

The more you talk about it, the more you realize that almost everyone around you has dealt with a panic attack at some point, or at least with inexplicable feelings of restlessness. It's strange, really, that there is still such a taboo on discussing your mental health. In an attempt to break that, I regularly write about my own inner unrest and all the things that help me with it, hoping that it helps you too and makes you feel a little less alone. Over the past few years, I have greatly benefited from tips that my psychologist has given me and that I also like to share, but when it comes to tricks to get rid of your panic attacks, unfortunately, one size does not fit all. Sometimes it takes a bit of searching for a method that works for you, which is why I compiled all the tips to keep your anxiety and panic under control that therapists swear by, so you can see for yourself what suits you best.

Cool off with ice
You can immediately suppress panic attacks by immersing your hands in ice water or splashing some cold water on your face. The sensory stimulation of cold water can break your panic feelings by distracting your senses.

Clench your fists
Movement always helps to reduce tension in your body, but sometimes you may not be in a position to run around the building. In those moments, clench your fists and then slowly relax them while taking a few deep breaths. Then stretch your fingers out as far as possible and repeat this as often as necessary.

Repeat a calming phrase
Breathe deeply through your nose and slowly repeat three times in your mind: ‘I am safe.’ This repetition of a calming phrase can help you feel more at ease and calm your thoughts.

Allow yourself to be anxious
Sometimes it can be more effective to accept the anxiety rather than fight against it. By giving yourself permission to feel uncomfortable, you can better understand and manage the anxiety. Think of your anxiety as a beach ball in the water. The harder you try to push the ball underwater, the faster it will shoot back up. If you just let the ball float, things will feel a lot more stable soon enough.

Let the tears flow
I'm a big fan of this tip; I love a good cry. Crying can be very therapeutic, especially if your feelings of anxiety are a reaction to pent-up emotions. Sometimes you just need to let your panic out along with your tears, and you'll see that you feel much better afterward.

Stay away from social media
Taking a temporary break from social media can help reduce anxiety caused by external expectations and pressure, such as striving for a perfect image on social platforms. An image that, by the way, is absolutely fake. If you look at my Instagram, you might think I always move through life calm and stylish; that I'm working in a mismatched outfit (I think there's even a hole in the back of my shirt) while I’m trying to puff away a caffeine-induced panic attack, but you don't see that. Remember that everyone has things they don't share on social media.

Pay attention to your surroundings
When you feel overwhelmed by anxiety, try to focus your attention on concrete elements in your environment, such as counting colors, numbers, or objects in a room. How many round things do you see? And how many blue things? This exercise distracts you from your feelings of panic.

Write down your feelings
Writing down your worries and triggers can help you organize your thoughts and analyze your concerns. When you write things down, they seem less overwhelming. You can also see at a glance which fears are based on facts and which you have made up yourself.

Confront yourself with your fears
As much as you might want to, don't avoid situations that cause anxiety, but try to face them in small steps. This can help reduce anxiety and give you more control. In the moment, you may feel a bit more anxious, but afterward, you can always look back on it as something you have overcome, which ultimately makes you stronger. I've tried this several times, and believe me: it is incredibly liberating.

Seek professional help
If anxiety is a persistent problem, seek help from a therapist who specializes in anxiety disorders. Professional guidance can help you develop healthier ways to cope with anxiety and break unhealthy patterns. The step may feel big, but think of it this way: if you're having trouble with your body, you go to the doctor. If you're having trouble with your mind, there's nothing wrong with seeking help for that too.

Source: HuffPost