Your best strategy for anxiety in the moment. Lots of answers please.

[ABC01]

Dear All,

I am asking for how you deal with an active panic/anxiety moment. What is your technique, and can you explain it for me, so I may replicate it when I am in need. They can be at home, but I am also interested in techniques for when I am outside and in public places.

I would like as many answers as possible.

I appreciate any and all of your experience and advice.

Thank you,

ABC01

[Sophie_M]

Hello ABC01,

Thank you for your question around how to manage anxiety and panic in the moment.
This can be really tricky, can’t it? We always like to encourage strategies like mindfulness and meditation as a starting point (Smiling Mind is a great free evidence-based app that you can follow!). However, sometimes accessing our breath can be hard when we're feeling really activated, so this is where we would encourage movement as another option for self-regulation. 

More often than not, our anxiety and panic stick around because we have attached meaning to the feelings in our body, so our thoughts start to compile and take over (which is very human, so we must attend to them with as much compassion as possible!). It can be so, so uncomfortable to sit with these bigger feelings, but avoiding them altogether only makes them feel bigger. So, this is where moving with the feelings can be super helpful.

This can look like:

Shaking the body from your arms to your legs – animals do this in the wild to discharge their stress response (when they realise there is no longer a threat). So, in your case, you might notice an uncomfortable sensation or scary thought and recognise that the threat is perceived, rather than real. This is a great opportunity to shake the stress response out of your body, so it can come back to a state of balance. 

Squeezing and releasing your fists – this does a very similar thing, and you can do it subtly. You could focus on inhaling and exhaling with the squeeze and release too.

A self-hug or gently rubbing your arms/legs – this is a somatic exercise that communicates safety to the body and is a really nurturing way to remind yourself that you can manage big emotions; that your inner adult can be there for your inner child no matter what.

Exercise or yoga – you can follow a video online or keep it simple with some jumping jacks or jogging on the spot. Yoga With Adriene is a particularly healing teacher who has lots of wonderful content on YouTube that you can follow - she really focuses on gently establishing the mind-body connection. 

Intuitive movement/vocalisation – allowing your body to move exactly how it wants to move and vocalising how you’re feeling through words or sounds. You can put on music to do this if you’d like, it often helps to facilitate the process. This works well because it allows your body and emotional self an opportunity to express the underlying feelings that may be driving your anxiety. It’s a beautiful way to build inner trust and give all parts of you permission to be seen, heard, and supported.

*Remember to listen to your body, don’t push yourself beyond what feels safe, and know that you can stop at any time. 

Please let us know how you go! We are always here for you and so are our wonderful online community. 

Good luck ABC01, we hope you feel lighter and brighter very soon. 😊

Warm regards,

Sophie M. 

[BlueLily]

Hi ABC01,

I assume you are more interested in tools to deal with while you are anxious rather than preventative tools.

Personally something that has worked for me is moving my body and arms or even going for a quick walk or doing lunges has helped me get distracted and blood flow going. 

But this is not possible in public so to be honest, so what has worked for me is to talk about it with others around me in a way that I ask their help. For example when I'm about to do a presentation but think I might have a panic attack, I tell colleagues that I'm really anxious due to few reasons that I'm comfortable to talk about. Then they might provide some comforting words or advices that I may be able to rationalise in my head to tone down the anxiety. Or I mention during the presentation that it's an important piece that I put lot of effort in to and that I'm nervous about it already which might get some loughs putting my mind at ease.

Hope these tips help you in some way...

[Rach28]

I find that when im struggling with my anxiety I always allow myself to feel my frustration and if I need to cry. I cry! I find that internalising my anxiety, my frustration and my anger only makes it worse. 

If you have a close friend to you - reach out and find out if they have time to allow you to vent about your feelings and thoughts. Encourage them to just listen to support you - no interjected comments. 

Beyond Blue has an online chat / phone service you can call - they are really amazing! 

Lifeline - online chat / phone service - again amazing service! 

I also recently discovered a self-help app called Finch. I recommend it as it helps me manage and recognise my anxiety. 

I know how you feel and it sucks having anxiety. I find that also breathing exercises help. Recognising objects in the room or around you helps too. Closing your eyes and just simply focusing on slowing your breathing helps too especially when your anxiety consumes you so much. 

Walking is really good - get moving! Listen to music - listen to something that calms you down and makes you relaxed. Again these are just ways i find works for me.  I hope you can find ways to manage your anxiety.