10 techniques to soothe your mind during an anxiety attack
Jul 5, 2024
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Start Deep Breathing
Focus on taking slow, deep breaths. Inhale deeply through your nose for a count of four, hold for a count of four, and then exhale slowly through your mouth for a count of four. This can help reduce your heart rate and promote relaxation.
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Try Grounding Techniques
Engage your senses to bring yourself back to the present moment. For example, identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
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Progressive Muscle Relaxation
Tense and then slowly release different muscle groups in your body, starting from your toes and working your way up to your head. This can help release physical tension and promote a sense of calm.
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Mindfulness Meditation
Focus on the present moment without judgment. Use a guided meditation app or practice mindfulness techniques to help center your thoughts and reduce anxiety.
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Visualisation
Picture a peaceful place or situation in your mind. Imagine all the details of this place, including the sights, sounds, and smells. This can help divert your attention from anxiety and promote relaxation.
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Positive Affirmations
Repeat calming and reassuring statements to yourself, such as "I am safe," "This feeling will pass," or "I can handle this." Positive affirmations can help shift your mindset and reduce anxiety.
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Physical Activity
Engage in light exercise, such as walking, stretching, or yoga. Physical activity can help release endorphins, which are natural stress relievers.
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Stay Hydrated
Drink a glass of water. Dehydration can contribute to anxiety symptoms, so staying hydrated can help improve your overall sense of well-being.
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Connect with a Loved One
Talk to a friend or family member who can offer support and reassurance. Sometimes just expressing your feelings can help alleviate anxiety.
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Use an Object for Comfort
Hold onto a comforting object, such as a soft blanket, stuffed animal, or a stress ball. The tactile sensation can help provide comfort and distract from anxiety.
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