How to Heal Anxiety, Fear, & Panic Attacks! Dr. Mandell
2. Grounding techniques: Grounding techniques can help you to reconnect with the present moment and feel more in control. There are many different grounding techniques, but some common ones include:
5-4-3-2-1: This technique involves focusing on 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.
Mindful observation: This technique involves observing your thoughts and feelings without judgment. Simply notice what you’re thinking and feeling, and let it go.
3. Muscle relaxation: Muscle tension is a common symptom of anxiety. Progressive muscle relaxation is a technique that can help to release this tension. To do this, tense and relax different muscle groups in your body, starting from your toes and working your way up to your head.
4. Positive self-talk: Your thoughts can have a powerful impact on your anxiety. During an anxiety attack, it’s easy to have negative thoughts that can make your symptoms worse. Challenge these negative thoughts with positive ones. For example, instead of thinking “I’m going to die,” tell yourself “This is just an anxiety attack. It will pass.”
5. Seek professional help: If you experience anxiety attacks on a regular basis, it’s important to seek professional help. A therapist can teach you how to manage your anxiety and prevent future attacks.
Additional Tips
Avoid caffeine and alcohol: Caffeine and alcohol can worsen anxiety symptoms.
Get regular exercise: Exercise can help to reduce stress and improve your mood.
Get enough sleep: When you’re well-rested, you’re better able to cope with stress.
Eat a healthy diet: Eating nutritious foods can help to improve your overall mental health.
Remember, anxiety attacks are temporary. They will pass, and you will feel better.
Sources
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www.fellowshipetobicoke.com/media/2018-10-18-maintaining-balance-emotional-health-in-a-stressed-out-world