1. Call A Friend
One of the fastest ways to come yourself down is to pick up the phone and talk to someone you love and trust. It could be your best friend or your sister.
The important thing is that they distract you. Ideally they would know how to calm you down but even just talking to them will distract you.
It’s also reassuring to know that if you have a panic attack you friend will be able to call for help.
2. Be Grateful
Gratitude is a wonderful distraction. When I start to feel my heart rate rise or my breathing becoming shallow I try to think about three things that I can be grateful for.
Sometimes little things like the sun warming my skin or the drops of rain hitting the window bring me pack to the present and make me realize that I’m okay.
Think of three things that you can be grateful for right now. It could be a friend, your job, your car, your pet, anything at all. This will help you be more mindful and distract you from any anxiety that might be building up.
3. Listen To Calming Music
Listening to your favorite music is a really fast way to calm yourself down. Make sure to carry headphones with you no matter where you go.
I like to keep an inexpensive pair of earbud headphones in my bag so that I know I’ll always have them.
If I get into a stressful situation, I excuse myself and go to the bathroom with my headphones. Listening to just one song that I love can boost my mood and take me away from an anxious feelings.
When you’re listening to a song that makes you happy your heart rate will slow down and you’ll feel yourself getting calmer.
There’s so many more ways to use affirmations besides the common wealth or self-esteem affirmations.
I like to use affirmations to help me calm down. Here’s a few examples:
- I am safe.
- I will overcome my fears.
- Everything is going to be okay.
I know that my anxiety is linked to the way I breathe. It’s one of the first things I notice: how shallow my breathing has become.
Taking a slow, deep breath is often all it takes to get me feeling okay.
Getting into the habit of doing breathing exercises or meditation every day will really help you overcome your anxiety in a moment of panic.
Practice taking slow, controlled breaths even when you’re feeling okay.
Even just 5 minutes of exercise can calm you down. It can be as simple as going for a walk or a short jog.
Exercise has an extremely positive effect on the body. It releases endorphins that will boost your mood. Exercising also causes you to take deeper breaths.
7. Hand Massage
This is a great technique if you’re in a situation that you can’t get out of and you start to feel anxious. If you’re stuck in a meeting at work or on a plane, try massaging your left hand with the thumb on your other hand. It’s simple but it works.